Life is movement
As you get older
Small or less physical problems
But more and more studies have discovered
Adhere to exercise appropriately
Instead, it helps improve various small problems in the body
Even exercise 5 minutes a day
It can also reduce the risk of cancer
Xiaobian will take you to find out!
Daily exercise 5 minutes to reduce the risk of cancer!
A new study published in the “Oncology of the American Medical Association” in July 2023 shows that it only takes 4.5 minutes to perform high -intensity, intermittent daily physical activity every day, which can reduce the risk of cancer.32%.
In the study, these daily physical activities refer to short -term and high -intensity activities that may experience every day, including violent housework, transporting heavy objects, running away, or playing games with children.”Raise daily physical activity to a certain intensity every day. It only takes 4 to 5 minutes. For a short -term outbreak of about 1 minute each time, the risk of cancer can be reduced by 18%; for some cancer types related to sports activities, such asBreast cancer, endometrial cancer or colon cancer can be reduced by 32%.
People who exercise frequently
Frequent exercise can enhance the muscle strength and strength of the respiratory muscles, improve the concentration of the lungs, enhance the lung function and the local resistance of the lungs, etc., can also make the heart’s fighting more powerful and regular, ensure the rhythm and efficiency of the heart pumping blood, reduce the heart of the heart, reduce the heartSeizure of vascular disease.
People with good cardiopulmonary function, the probability of chronic diseases such as coronary heart disease and slow lung blocking will also be relatively low.
A study published in the “European Heart Magazine” (EHJ) conducted a correlation study between the 8 -year period of periodic exercise and a healthy state for people aged 54 for 2070 people with an average age of 54. The results found that medium strengthBody activity, such as fast walking or cycling, is most suitable for improving cardiopulmonary function.
Human bones, muscles, and joints who often exercise
First of all, often exercise can improve the blood circulation of the bone, strengthen the metabolism of the bone, thickened the bone diameter, the thickening of the muscle, and the arrangement of bone arrangement.With the good changes in the structure of the bone morphology, the ability of bone resistance, bending, and compressive compression and other bone strength have improved significantly.
Secondly, frequent exercise can increase the thickness of joint cartilage and bone density, so that the muscles around the joints have developed muscles, enhancement of strength, joint capsule and ligament thickening, thereby reducing joint load and increasing the stability of the joints.While increasing the stability of the joints, due to the increased elasticity and stretch of muscles around the joint capsule, ligament, and joints, the amplitude and flexibility of joints have also greatly increased.
In addition, often exercise can promote blood circulation, make muscle cells get more nutrients, make muscle cells thicker, increase muscle volume, increase muscle strength, can also stimulate the blood vessels that walk in the muscles to relax and shrink, enhance blood vessels, enhance blood vessels.The ability of diastolic contraction to reduce the incidence of hypertension, hyperlipidemia, and venous embolism.At the same time, it can also obtain better nutritional supply with nerve and reduce the occurrence of peripheral neuropathy.
How can I exercise frequently?
The exercise should be appropriate. The standard depends mainly on the heart rate. It should be 60%to 85%of the maximum heart rate.It is worth noting that because the actual situation of each person is very different, compared with the quiet heart rate, the difference should be 15%to 30%, or even more.
The American Heart Society (AHA) recommends the movement of adults:
It should be guaranteed for at least 30 minutes of medium -strength aerobic exercise for at least 30 minutes per week, for a total of 150 minutes;
Or ensure that at least 25 minutes of high -strength aerobic exercise per week for 3 days, for a total of 75 minutes;
And ensure at least 2 days a week to perform medium -to -high -strength muscle stretching exercises to improve your health.
Precautions for exercise
1. Young people and healthy people: You can choose the morning time period.
Elderly: It is recommended to choose to exercise at 6-8 in the evening. The weather is not very cold. There are many benefits.
Note: If you get up in the morning, you must see how the weather is today. Do not exercise in particularly cold weather, because at that time, the blood vessel contraction of the whole body is not particularly good for the body.
2. Young people and healthy people: You can choose severe exercise, or run or swim.
Elderly: Be sure to choose some softer exercises, such as walking and jogging. You can also do some soft aerobic exercises such as Tai Chi and Yoga, which is very good for the elderly.
3. Before exercise, make full warm -up, especially elderly friends with cardiovascular and cerebrovascular diseases.
Tips for sports
1. Exercise 5 minutes a day can reduce the risk of cancer;
2. People who exercise frequently are more cardiopulmonary function;
Third, the bones, muscles, and joints who often exercise are better;
4. How can I exercise frequently?
1. Make a medium -intensity aerobic exercise at least 30 minutes per week for at least 30 minutes per week, for a total of 150 minutes; or for at least 25 minutes of high -strength aerobic exercise for at least 25 minutes per week, for a total of 75 minutes;
2. And the weekly guarantee for at least 2 days to perform high -strength muscle stretching exercises to improve your health.
