Unlocking the Secrets to Longevity: 3 Exercises to Extend Your Lifespan, and the Best Time to ExerciseLiving a longer life requires adopting a healthy lifestyle. Recently, multiple studies have shown that not smoking, exercising regularly, and having a diverse diet are key to a longer lifespan
Unlocking the Secrets to Longevity: 3 Exercises to Extend Your Lifespan, and the Best Time to Exercise
Living a longer life requires adopting a healthy lifestyle. Recently, multiple studies have shown that not smoking, exercising regularly, and having a diverse diet are key to a longer lifespan. Among these, exercise plays a particularly significant role in extending lifespan. A study by Fudan University found that those who exercise regularly are most likely to live longer than those who don't, increasing their chance of longevity by 31%.
More importantly, consistently adhering to these 3 healthy lifestyle choices can increase your chance of living longer by 61%! Even in later life, making positive changes is never too late, as consistently embracing a healthy lifestyle can also increase your likelihood of longevity.
- Wondering what specific exercises can help you live longer? A recent study published in the journal The Lancet analyzed the relationship between different types of exercise and all-cause mortality and found that the following 3 types of exercise offer the highest cost-effectiveness:
1. Racquet Sports (Badminton, Table Tennis, Tennis, etc.)
Racquet sports can lower all-cause mortality by 47%, ranking first. These activities require coordination of multiple muscle groups throughout the entire body, demand high levels of hand-eye coordination, and necessitate explosive strength during the moment of hitting the ball. Therefore, racquet sports not only enhance musculoskeletal strength, improve cardiovascular function and coordination, but also sharpen focus, keep the brain active, delay brain aging, and offer cardiovascular protection.
2. Swimming (Breaststroke, Backstroke, Freestyle, etc.)
Swimming can lower all-cause mortality by 28%, ranking second. Swimming exercises all the muscles in the body, improves overall blood circulation, enhances cardiovascular function, prevents older adults from developing cardiovascular diseases like arteriosclerosis, and delays the decline of respiratory function. Research has shown that swimming can reduce the risk of cardiovascular disease by approximately 41%, and reaching the recommended amount of exercise can further reduce all-cause mortality by 28%. Additionally, swimming places less stress on the spine and knee joints, making it less likely to cause injury.
3. Indoor Aerobic Exercise (Aerobic Dance, Yoga, Dance, etc.)
Indoor aerobic exercise can reduce all-cause mortality by 27%, ranking third. This type of exercise can enhance cardiovascular function, improve vascular function, aid in weight loss, alleviate issues such as hypertension, hyperglycemia, and hyperlipidemia, and lower the risk of cardiovascular disease by approximately 36%. Reaching the recommended amount of exercise can decrease all-cause mortality by around 27%.
Why are these 3 types of exercise considered high cost-effective?
Besides their significant health benefits, these 3 types of exercise also possess the following advantages:
- Low Time Commitment: Each workout only requires 45-60 minutes, and exercising 3-5 times a week can deliver optimal health benefits. Less than 45 minutes will reduce the effectiveness, while exceeding 60 minutes won't yield greater benefits.
- Easy to Learn and Do: These 3 types of exercise have low entry barriers, are easy to learn, and anyone can participate.
The Best Time to Exercise: 11:00 AM - 5:00 PM
- Besides the type of exercise, the time you exercise is also crucial. Recently, a research team led by Zhang Jihui from the Affiliated Brain Hospital of Guangzhou Medical University published a study in the journal Nature Communications that found exercising between 11:00 AM and 5:00 PM daily further reduces all-cause mortality and mortality from cardiovascular disease. Compared to other time slots, exercising during this period lowers all-cause mortality by 11% and mortality from cardiovascular disease by a remarkable 28%.
For the sake of our physical health, let's take action! Choose the type of exercise that suits you, stay consistent, and reap the rewards of a healthy and long life!
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