Recently, in the mixed doubles final of table tennis at the Paris Olympics, Sun Yingsha/Wang Chuqin won the championship, which I believe has driven many people's love and participation in table tennis.
Source: From the Internet
As a national sport suitable for all ages, table tennis is not only enjoyable to play, but also has many unexpected health benefits!
Studies have shown that if you exercise the right amount of exercise, this racket swing can even reduce the risk of all-cause mortality by 47%! It can be said to be a veritable "longevity movement".
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This cost-effective "longevity movement"
May be your cardiovascular "umbrella"
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Studies have shown that swinging the racket significantly reduces the risk of death
A 2018 study involving 80,000 people over a 10-year period in the authoritative journal The Lancet showed that compared with those who did not participate in the corresponding sports, playing racket sports such as table tennis regularly reduced all-cause mortality by 47%, ranking first among common sports.
Screenshot of related research
In addition, research published in the Journal of the United States Medical Association in 2022 showed that the exercise that can best help middle-aged and elderly people live longer is swinging the racket.
Studies comparing running, cycling, swimming, and sports found that racket swinging was particularly effective in preventing premature death, reducing the risk of cardiovascular disease by 27%.
Screenshot of related research
What is a racket swing sport?
Any sports that use both hands and one hand to swing the racket to fight against the game can be regarded as swinging the racket, such as table tennis, tennis, badminton, etc.
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You can get these changes by doing a lot of swinging the racket
Promotes cardiovascular health
When swinging the racket, we often need to coordinate our body comprehensively, and perform actions such as moving, jumping, and raising our hands, which greatly exercises agility, flexibility, and patience.
Consistent swinging exercise can help dilate blood vessels, improve blood flow, reduce the risk of arteriosclerosis and thrombosis, and help us stay away from cardiovascular and cerebrovascular ischemic diseases.
Slows down brain aging
During exercise, the brain is in a tense state to think about ball skills and coping methods, and dynamically remember the game situation of both sides, which can play a better role in exercising the brain.
It helps to maintain mental agility, improve reflexes and memory, and help the elderly delay the progression of cerebral arteriosclerosis.
Control blood sugar and lipids
Swing exercise is an aerobic exercise, which helps to consume and utilize blood sugar, reduce insulin resistance, improve insulin sensitivity, and play a certain benign role in regulating blood lipids and blood pressure.
Exercise your eyesight
When swinging the racket, we usually focus on the direction of the ball and the opponent's movements, which can promote the adjustment of the eye movement to a certain extent, and accelerate the blood supply and metabolism of the eye tissue.
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You want to achieve the desired exercise effect
These key factors cannot be overlooked
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Paying attention to warming up can keep you away from injury
Short-term, low-intensity exercise before formal exercise can increase muscle blood perfusion, improve muscle viscosity, improve joint range of motion, and reduce the risk of injuries such as foot break and muscle strain.
When swinging racket exercises, it is recommended to focus on the position of the joints and waist in the warm-up, and pay attention to the activities of the joints, such as the cervical spine, shoulder joint, lumbar spine, knee joint, etc.
Then stretch the lumbar back muscles, waist and abdominal muscles. It is best to prepare for the activity for no less than 10 minutes.
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There is an "optimal duration" for exercise, so don't overdo it
Although as the saying goes, "life is in motion", it is not always true that the longer you exercise, the better. A study in the Mayo Clinic Journal in 21 shows that there is actually a "U-shaped" relationship between exercise and health.
The study found that people who exercised 2.6-4.5 hours per week had the lowest risk of death, which was 40% lower than those who did not exercise. But people who exercise more than 10 hours a week have an increased risk of death.
Screenshot of related research
This is mainly due to prolonged strenuous exercise, which may put the body in a state of "excessive tension", which in turn can affect immune function, reduce recovery ability, and increase the risk of disease.
Perhaps this is why many sports enthusiasts do not live longer and healthier than people who exercise moderately under high-intensity exercise.
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Choosing the right equipment can make the exercise more effective with half the effort
As a sport that requires jumping, running, and raising hands, swinging the racket has certain requirements for the field, and it is best to choose a flat and barrier-free place to avoid accidentally knocking down when hitting the ball.
In addition, for beginners, the weight of the racket should not be too heavy, and it is recommended to choose a moderate weight for the table tennis racket, which can make it more comfortable to hit the ball.
The racket net line of tennis and badminton should not be adjusted too tightly, so that there is no excessive vibration when hitting the ball.
Interactive sections
Quiz you: What are the sports that are swinging the racket?
Source: Beijing Satellite TV I am a big doctor official Weibo
Edit: Mochi