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Grandpa Sun is 63 years old this year, and after retirement, his life has become very leisurely, watching TV and reading newspapers at home every day, and occasionally going downstairs to bask in the sun. The children at home also used to say that he should move more and not sit all the time.
But Grandpa Sun felt that it was better to "recuperate" when he was old, after all, he was afraid of hurting his body if he moved too much.
Uncle Li, who is also 65 years old, has a different retirement life. Uncle Li insists on going to the park for a walk every day, and occasionally plays tai chi, he thinks that his body will be better when he moves, and it is much more comfortable to move his muscles and bones than to lie on the sofa every day.
Seeing Uncle Li's energetic appearance, Grandpa Sun couldn't help but ask in his heart: "Is it really like everyone says, exercise is the key to longevity?" Is it really better to recuperate than to move? ”
1. Can exercise really prolong life?
If you want to live a long life, the first thing that comes to many people's minds is exercise. Indeed, moving not only makes people look more energetic, but also has a direct relationship with longevity. A recent large-scale study of 36,383 elderly people gives us a pretty convincing answer.
This study is special because the researchers followed these elderly people for nearly 6 years, and the average age was 62.6 years, which is representative of the middle-aged and elderly population.
Their daily activity and movement patterns are recorded in detail, and the focus of the study is to see if exercise can prolong life. It turns out that even just walking and doing a little chore every day can make people live longer.
The most interesting thing about this study is that even those who feel too tired from exercising can have an immediate effect if they move a little. To put it simply, moving is better than not moving, even if it's just brushing the dishes and tidying up the room, it can also add points to health.
Some people may think that such a relaxing exercise will have limited effect?
Don't worry, studies have also found that not only light exercise is beneficial, but also 30 to 40 minutes of moderate-to-vigorous exercise a day can counteract the negative effects of sitting for a long time.
For example, if you sit for 10 hours today, as long as you take half an hour to 40 minutes to go to the gym for a run, or take a brisk walk, you can also "smooth out" the disadvantages caused by sitting for a long time. The results of such research are undoubtedly a boon for those who will not have to sit down to work soon.
However, not everyone likes to go to the gym or participate in intense exercise. The point to emphasize here is that walking is really a low-threshold, high-reward sport.
If you take more than 8,000 steps at least three days a week, the risk of dying in 10 years is reduced by 16.5%; If you reach 8,000 steps only 1-2 days a week, the risk of death is also reduced by 14.9%. This is undoubtedly good news for those elderly people who usually exercise less, after all, walking does not require much skill, as long as you are willing to walk, it is never too late to start.
Taken together, these studies give us a clear message: exercise can prolong life and doesn't require complex or high-intensity activity.
Simple walks, housework, and even washing dishes can all benefit you. Move more if you can, try to avoid sitting for long periods of time, and your body will naturally reward you with more health and longevity.
2. Is it really possible to live a long life through rest?
Everyone knows that exercise is good, but if someone tells you that "resting" can also help prolong life, don't you think it's a little incredible? But in fact, recuperation is much more than a simple rest, it is more of a way to adjust the mindset and cultivate the inner self, which is equally important for physical and mental health.
Modern society is fast-paced and stressful, and many people are prone to anxiety and tension, and these psychological burdens will directly affect physical health, such as causing chronic diseases such as high blood pressure and heart disease.
The core of recuperation is actually to give the mind a vacation, so that the brain and emotions can slow down. In this way, the inner anxiety and stress are released, and the body's self-healing mechanisms can work better.
The most important aspect of recuperation is the balance of mind. The purpose of retreat is to help people get out of this hectic and troublesome way, and to give the mind a little time to repair itself.
As the ancients said, "the qi sinks into the dantian, and the mind is empty", which sounds mysterious, but in fact, through deep breathing, meditation, walking, etc., the attention is focused on the breath, which helps calm the mood and reduce restlessness.
To put it simply, recuperation is the process of adjusting the pace of life to bring the body and mind to a state of harmony. Therefore, knowing how to recuperate and maintain a relaxed and happy mood can indeed help prolong life.
The method of recuperation does not require complicated skills, and many small habits in daily life are actually manifestations of recuperation. The point is that the mind should be calm and the emotions should be relaxed. Many times, the effect of retreat is not what you do, but whether you can truly relax from the inside.
So, whether it's moving or calming down, each has its own benefits. For those who are not used to high-intensity exercise, recuperation is undoubtedly a more suitable way to maintain one's health, but it should never be used as an excuse for laziness.
As long as we master the rhythm of the combination of movement and static, move when we are moving, and rest peacefully when we are quiet, the body will naturally reach an ideal state of balance, and health and longevity will be one step closer to us.
3. The 4 benefits of exercise
The benefits of exercise go far beyond the obvious changes in sweating and getting in shape, it has a profound impact on the body's internal functions. You may think that a few steps a day is enough, but in reality, if you keep exercising for a long time, your body will quietly undergo some positive changes that you don't expect.
Let's start by talking about the benefits of exercise for the heart.
Many people don't know that the heart is also a muscle, and regular exercise can make it stronger.
Every time you pick up the pace, the heart has to increase the amount of blood pumping, which is like doing a "strength training" for the heart, so that it can be more resistant to health problems such as high blood pressure and heart disease in the future. In addition, the blood circulation is smoother, the hands and feet will no longer be cold, and the skin condition will naturally improve.
Immunity boost is another "hidden" benefit of exercise.
People who usually have a lot of colds and get sick easily can actually try to move.
Studies have shown that exercise strengthens the body's defense system, and every time you move, the number of white blood cells in your body increases, and they act like guard cells, patrolling around and finding viruses or bacteria breaking in, they will immediately go out. That's why many people who insist on exercising rarely take time off work or go to the hospital because of minor illnesses and pains.
The health of joints and bones is also one of the benefits of exercise.
Many people think that exercise will damage their knees, especially when they are older and are afraid of hurting their knees when walking. In fact, moderate exercise, especially low-impact activities such as walking, swimming, and cycling, can improve joint stability, avoid bone loss, and prevent osteoporosis.
It's like opening and closing the door in your house every day, but if it doesn't open for a long time, it is easy to rust and get stuck. The same is true for joints, which are more likely to stiffen if they don't move, and exercise can help lubricate them and delay the effects of aging.
Exercise also has an exciting benefit – anti-aging.
People who insist on exercising for a long time have a more efficient metabolism in the body, the rate of cell renewal is accelerated, and the rate of aging is naturally slowed down. That's why you can always see people who exercise regularly, even if they are old, walk with a windy face, have a ruddy complexion, and have a strong body.
The benefits of exercise are like a long-term investment, and it may not feel much at first, but over time, various good changes in the body will slowly appear.
Exercise makes the heart stronger, the immunity stronger, the joints more flexible, and the aging can be delayed, which are all the motivation for us to work hard.
Fourth, the most suitable 4 kinds of sports for middle-aged and elderly people
For middle-aged and elderly people, exercise is not only to strengthen the body, but also to prevent diseases and prolong life, today I will recommend 4 kinds of sports that are especially suitable for middle-aged and elderly people, which can not only prevent diseases, but also help you live longer and healthier.
The first recommendation is walking.
You don't need complicated equipment, you don't need too much technical content, and you can walk anytime, anywhere. Walking for half an hour a day can not only effectively improve cardiopulmonary function, but also reduce the risk of chronic diseases such as high blood pressure and heart disease. The key is that walking does not hurt the knees, and it is suitable for the elderly who do not have good knee joints. You don't need to be fast when you walk, just keep a comfortable pace.
The second exercise suitable for middle-aged and elderly people is tai chi.
Tai Chi is a traditional Chinese exercise, which pays attention to "overcoming rigidity with softness", and the movements are soft and smooth, especially suitable for middle-aged and elderly people. It not only exercises the body's balance, but also stretches the muscles and bones and improves flexibility. What's more, Tai Chi can regulate breathing, help calm your mind, and have a great effect on relieving anxiety and tension.
Swimming is the third recommended sport, and it is a very good choice for middle-aged and elderly people who want to protect their joints but want to exercise their whole body.
Because of the buoyancy of water, it can reduce the pressure on the joints, especially for the elderly who are not very good at the knee joints or lumbar spine, swimming can also exercise the muscles of the whole body, improve cardiopulmonary function, and enhance the body's endurance.
The fourth exercise is cycling, which is a low-impact aerobic exercise that works well for your leg muscles and boosts your heart and lungs.
You can choose to ride slowly on the park or riverside cycling path, and you don't need to pursue speed, just maintain a relaxed pace and keep your body in a comfortable state. Cycling also helps you maintain a good sense of balance, which is important for preventing falls.
Exercise not only allows you to live longer, but also makes your later life more fulfilling and healthy. So, find a way to exercise that works for you and make exercise a part of your life.
epilogue
Retreat should not be neglected either. Stillness is not the same as not moving, but rather emphasizes helping the body recover by relaxing the mind and regulating the breathing. It is not in conflict with the movement, but complementary.
Therefore, if you want to live a long life, exercise or recuperation alone is not enough to ensure good health. The combination of dynamic and static, and the balance between work and rest are the core of the healthy life of middle-aged and elderly people. Strengthen the body with exercise and repair the heart with rest, so as to achieve a long and high-quality life.
References:
Who lives longer with long-term resting and daily exercise? After studying 36,383 elderly people, we finally got the answer
2023-07-06 康医生Talk
Who lives longer with long-term resting and daily exercise? Survey 36,383 elderly people and give answers
2023-07-17 39Health.com