According to this conclusion, if we insist on running for an hour every day and increase our life expectancy by 7 hours, can we not get eternal life? The picture comes from Jianshu app
. 
Not only did runners reduce their risk of premature death by about 40%, but running brought more life time to these people than it consumed
.
Studies have shown that running can help control weight, maintain blood pressure and reduce the risk of heart disease and cancer
> > From the perspective of sports medicine, scientific running needs to do this: 1
.
Minus the time spent on exercise, this is a net gain of 2.7 years, or simply, you can extend your life by 7 hours every hour
.
3
.
Weight and mortality ▼ picture source: according to the analysis results of the U-shaped death curve model, the Yangsheng Hall of Beijing Satellite TV makes a detailed distinction according to age: the standard under the age of 60 is longer: the weight should be kept within the normal range (i.e
.
The country (or region) with the longest average life expectancy in the world is Hong Kong, China
.
Both men and women rank first in the world
. 
Run slowly
.
To measure the weight of human body, an international common index: BMI index is equal to the square of weight (kg) divided by height (m), that is, BMI = kg / ㎡
.
We all know that different running speeds have different stimulation on cardiovascular and cerebrovascular vessels, and the stimulation of slow running on the heart is mild
.
According to the report of the World Health Organization in 2015, the average life expectancy of Chinese people is 76.1 years, ranking 71st
.
Running doesn’t make you immortal
. 
The most important thing is that the human body can “actively” consume all the blood sugar in the current blood and consume the excess heat accumulated in the human body
.
It is a commonly used standard to measure the degree of weight and health of human body in the world
.
But the good news is that long-term running doesn’t seem to be counterproductive
.
The picture comes from the brief book app
. 
Source: what kind of weight is the longest lived by the United Nations Department of economic and social affairs? Scientists have conducted a long-term survey of a large number of people and found that there is a U-shaped curve between weight and mortality
.
Can a small amount of exercise every day prolong life? Researchers want to know how much time you have to spend on aerobic exercise to get an extended life
.
For example, do you need to exercise for more than an hour to prolong your life? If the answer is correct, it is not worth the loss for most people
.
between 18.5 and 23.9)
.
After calculating the body fat rate, on this basis, we can basically compare our body shape on the big picture above
.
This may not be good news for long-distance runners, because even if you do extra exercise, you won’t increase your life
.
According to the physical conditions of Chinese people, the World Health Organization has introduced the following reference standards for BMI: BMI < 18.5, lean, low risk of related diseases, but increased risk of other diseases; BMI was 18.5-23.9, normal, and the risk of related diseases was at the average level; BMI ≥ 24, overweight; BMI was 24-26.9, overweight and increased the risk of related diseases; BMI was 27-29.9, obesity, and the risk of related diseases increased moderately; BMI ≥ 30, severe obesity and serious increase in the risk of related diseases; BMI ≥ 40, extremely severe obesity, and the risk of related diseases is very serious
.
Li dezhe, a professor of motor function at Iowa State University, analyzed the data of various senior runners, runners and beginners, and got an encouraging result
.
Scientific research shows that running for one hour can prolong people’s life by nearly seven hours
.
For example, a person who weighs 50 kg and has a body fat rate of 30% represents a full 15 kg of fat in his body
.
The average life expectancy in Hong Kong is 83.74 years, including 80.91 years for men and 86.58 years for women
.
At the same time, runners usually choose a healthier life, so other lifestyle choices, such as diet and sleep..
.
Therefore, running seems to have the highest return on investment
.
Don’t be happy too early
.
For example, some middle-aged and elderly people have bradycardia, and the morning pulse is only 50 or 60 times per minute, while some middle-aged and young people have 70 or 80 times per minute
.
2
.
This “active” consumption is the best way to reduce blood lipids, blood sugar and relieve blood pressure
.
The purpose of small stride in running is to actively reduce the strength of muscles in each step, and the purpose is to prolong the running time as much as possible
.
BMI between 24 and 29.9) have the lowest mortality, even 6% lower than those with BMI index standard (i.e
.
Overweight people live longer after the age of 60: people with BMI in the category of overweight (i.e
.
The lowest point of the curve is the weight value with the lowest mortality, which changes with age
.
The stride is small, but the action should be balanced
.
But if someone thinks running is boring and a waste of time, he may need to reconsider
. 
Generally speaking, everyone’s basic pulse number is different
.
It mainly reflects systemic overweight and obesity, and reflects the risk of heart disease and hypertension due to overweight
.
Body fat rate: body fat rate refers to the proportion of fat weight in human body in total body weight, also known as body fat percentage, which reflects the fat content in human body
.
Therefore, it is more appropriate to control the initial healthy running intensity according to the number of pulses per minute multiplied by 1.4 to 1.8
.
In fact, walking, cycling and other aerobic activities can also prolong life, but these sports usually can only reduce the risk of early death by 12%, while running can reduce the risk by 40%
.
Just a pair of running shoes can run anytime, anywhere
.
The researchers also did not see a decline in health or life expectancy by looking at runners who ran longer than the average running time per week
.
The benefits of increasing life are not unlimited
.
No matter how long you run, you can only prolong your life by more than three years at most
.
The picture of body fat rate shows that life lies in exercise, and running is the simplest way of exercise
.
BMI should be between 18.5 ~ 23.9), and the mortality is low
.
Body fat ratio: 1.2 × BMI+0.23 × Age – 5.4-10.8 × Gender (male 1, female 0) for example: male 25 years old, height 175cm, weight 92kg calculate body fat rate: ① first calculate BMI value formula: BMI = weight (kg) ÷ (height) × Height (m) actual: BMI = 92 (kg) ÷ (1.75) × 1.75) (m) = 30.04 (two decimal places are reserved) ② formula for calculating body fat rate: 1.2 × BMI+0.23 × Age – 5.4-10.8 × Gender (male: 1, female: 0) actual: 1.2 × 30.04+0.23 × 25-5.4-10.8 × Gender (male 1) = 25.598, about 26, so the male’s body fat rate is 26%
.
People above or below this range will have an increased risk of dying of cancer, cardiovascular and cerebrovascular diseases or other diseases
.
More importantly, its harm to health is almost “zero”.
.
China, Japan, South Korea and other East Asian people control their BMI at about 22.6 ~ 27.4, with the lowest risk of death
.
The data show that the growth of life expectancy tends to stabilize after running for 4 hours a week
.
Also play an important role in prolonging life
.
If you run about two hours a week (less than 20 minutes a day on average), you may lose less than 6 months of life because of running in the next 40 years, but according to the experimental research, you may increase your life expectancy by 3.2 years because of running in less than 6 months
.