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Sport is beneficial for physical and mental health, but the effectiveness varies widely. For the same duration and intensity, some physical exercises are more helpful in reducing mortality, favoring the maintenance of health, and others are very tiring and have minimal effects. What are the most effective sports? A study published in 2018 in The Lancet provides the answer. After a 15-year study involving 80,000 people, researchers have discovered three exercises with the highest returns.
Aerobic exercises in the room help to reduce mortality by 27%, and here we mean aerobic gymnastics, yoga or dances, which contribute to strengthening the functions of the heart and lungs, blood vessels, weight loss, improvement of blood pressure, hyperglycemia and hyperlipidemia. It also reduces the risk of cardiovascular disease by 36%.
Swimming contributes to a 28% decrease in mortality and helps to improve blood circulation and strengthen heart and lung functions, prevent cardiovascular diseases in the elderly, maintain the functions of the respiratory organs and reduce the risk of cardiovascular diseases by 41%. In addition, swimming puts less pressure on the joints of the spine and knees, so the risk of accidents is lower when swimming.
Physical exercise with a paddle contributes to a 47% decrease in mortality, such as badminton, table tennis, tennis, which coordinates several muscle groups, eyes and hands. Exercises of this type require coordination, flexibility and endurance. This helps to increase the strength of muscles and bones, improves heart and lung functions and body coordination, and helps to increase attention for the brain to maintain the active state, thus playing the role of delaying the aging of the brain and protecting the heart blood vessels. Compared to those who do not do sports, those who, for example, practice tennis, the risk of cardiovascular diseases decreases by 56%.
Practicing three exercises takes less time. Saving time is another reason why we say the three exercises pay off. Exercising for 45-60 minutes 3-5 days a week can have great health benefits. Less than 45 minutes, the efficiency will be lower and if it exceeds 60 minutes, the efficiency will not be higher. The difficulty of the movements is not great and everyone can participate.
Do you know the times when exercise can be most effective?
A group of Chinese researchers from the Hospital of Neurology at Guangzhou Medical University published a study in February 2023 in the journal Nature Communications according to which practicing moderate to high intensity movements at any time of the day helps to lower the risk of death, including those with cardiovascular disease and cancer. And between 11am and 5pm the efficiency is even better. Compared to the groups that exercise in the morning or in the evening, in the group that exercises between 11 a.m. and 5 p.m., mortality from all causes decreases by 11% and mortality from cardiovascular diseases by 28%.
Please be aware that before and after sports, you need to pay attention to these points, that is, warming up the body sufficiently before exercise, practicing physical exercises according to everyone’s ability, practicing body cooling movements after sports to speed up physical recovery, avoiding overeating after sports, and immediately stopping the movements if you do not feel well.
2023-10-02 11:35:11
#profitable #sports
