At least 3.9 million people each year

Because exercise avoids death

In 2020, a study led by the Cambridge University team in the authoritative medical journal “Liuye Knife-Global Health” found that at least 3.9 million people around the world avoided premature death through sufficient physical activity each year.

In China, 18.3%of the deaths have been prevented, which is equivalent to avoiding the deaths of 1.165 million to 74 years old.

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What changes in your life after exercise?

There is a answer that won people’s hearts: exercise, giving me a chance to rebirth

Sports is a good medicine

1. Can reduce the incidence of cancer

The National Institute of Cancer found that, compared with the least exercise adults, the average number of exercise is reduced by 7%.The average person with the most exercise is more than 1 hour a day. They have less likely 42%of the risk of esophageal cancer, a 27%chance of suffering from liver cancer, and 23%less likely to have kidney cancer.There are also gastric cancer, endometrial cancer, and bone marrow leukemia who are reduced by more than 20 %.

Frequent exercise can also reduce the chances of bone marrow tumor, colon cancer, head and neck cancer, rectal cancer, gallbladder and breast cancer by 10%and 20%, and the chances of smokers suffering from lung cancer by 26%.

2. Be far away from cardiovascular disease

Exercise can keep you away from healthy “number one killer” cardiovascular disease.

In 2016, an international study published by the British Physical Education Magazine showed that in terms of protecting cardiovascular, ping -tennis, tennis, badminton and other waves ranked first, followed by swimming, and the third was aerobic exercise.

Studies have found that swing, swimming and aerobic exercise can reduce the mortality of cardiovascular disease by 56%, 41%, and 36%, respectively.

3. Can lose weight and improve the “three highs”

Sports can lose weight, and it is recommended to combine aerobic exercise and anaerobic exercise during exercise.

Aerobic exercise is beneficial to weight loss. When weight control is controlled, it can promote the control of blood pressure, regulate blood lipids and control diabetes, and improve physical condition.

specific method:

First do anaerobic exercise (such as rolling abdomen, lying on your legs, raising legs, etc.) to consume excess sugar in the body, and then perform aerobic exercise (such as fast walking, cycling, swimming, etc.) to further consume body fat.

Each time anaerobic exercise is 15-20 minutes, aerobic exercise is 30 to 40 minutes each time, and at least 4 to 5 times a week. It is best to adhere to daily training.

Note: When consumption of calories, there is order. The first energy material consumed by our human body is sugar, followed by protein, and then fat. Fat is the most difficult to consume.

And there is a special requirement consumption of fat. Generally speaking, it is necessary to consume under aerobic conditions, that is, 30 minutes of aerobic exercise to gradually start consumed fat, and fat is slowly consumed.

4. Can improve sleep

The book “Insomnia” published by China Pharmaceutical Technology Publishing House pointed out that for people who often insomnia, exercise is one of the ways to regulate sleep.If insomnia patients can persist in running, do exercise, practice Tai Chi, etc., after a period of time, they will play a good role in regulating the excitement and suppression process of the nervous system, establish a good cycle for restoring normal sleep, and then fundamentally fundamentalEliminate insomnia.

5. Can improve cardiopulmonary function

Exercise, especially aerobic exercise, can also improve cardiopulmonary function.

Aerobic exercise is the first choice for improving cardiopulmonary function. Common exercise includes fast walking, jogging, cycling, swimming, etc. It is recommended to be at least 3 times a week for 15-20 minutes each time.

6. Can delay aging

A study published in the AGING CELL magazine shows that regular movement is the best choice to fight aging.

In this study, the research team evaluated 84 men and 41 women riders (men can ride 100 kilometers within 6.5 hours, women can ride 60 kilometers within 5.5 hours), their age is 55 ～ ～79 years old.

It was found that compared to those who did not exercise often, the muscle content and strength of these cyclists were not lost with aging. The levels of body fat and cholesterol did not increase, and the immune system was as strong as young people.

7. Can improve learning and memory skills

Studies have found that exercise can change the sports cortex, enhance neural activity, improve learning and memory ability, and continuous exercise can achieve better results.

8. Can improve depression

People who exercise often should not find that every time they exercise, they will feel refreshing and feel good.

Exercise can also improve depression. This is because people no longer focus on their own bad feelings after exercise.Self -confidence, discover your ability without loss, and even find other potential; improve your ability to think and restore your ability to control life.

There is a “pyramid” in the scientific movement

(Click for larger image)

The first category: basic physical activity

Including climbing stairs, doing housework, shopping, walking dogs, etc.

The recommended activity duration is more than 30 minutes and can be carried out every day.

Two category: stretching exercise

Including soft gymnastics, stretching movements, etc.

It is recommended that each action lasts 30 seconds/time, and 6 ~ 10 actions can be performed in a group, which can be carried out for 3 to 7 days a week.

Third category: Aerobic+Leisure Sports

Including swimming, billiards, badminton, tennis, etc.

Making these activities will last for more than 20 minutes and perform 3 to 5 days a week.

Fourth category: strength exercise

Including semi -squats, squats, sit -ups, push -ups, etc.

8-12 times in a group, one to 3 groups at a time, 2 to 3 days per week.

Category 5: Static activity