The topic of "whether to rest more or exercise more in health preservation" has always been controversial. Some people in life do not exercise much and live to their 90s, while others persist in exercising every day and are also in their 90s
The topic of "whether to rest more or exercise more in health preservation" has always been controversial. Some people in life do not exercise much and live to their 90s, while others persist in exercising every day and are also in their 90s. So, is it better to rest and live longer, or to exercise and live longer?
Exercise and rest,
Which method is healthier?
Exercise and rest are important principles for traditional health preservation and disease prevention in China. It is often said that "the elderly should rest and recuperate", to regulate their mental and emotional well-being, and to rest and recuperate their bodies more quietly; It is also said that 'life lies in exercise', and as we age, we should also enhance our physical fitness through exercise. Actually, the two are not in conflict!
9832021Exercise and rest,
In fact, many long-lived traditional Chinese medicine practitioners practice a combination of movement and stillness in their health preservation. However, as they age, they adjust their exercise levels, but they also need to be active.
For example, Professor Chen Tongyun, a 102 year old national renowned traditional Chinese medicine practitioner and chief dermatologist at Beijing Traditional Chinese Medicine Hospital, shared in an interview that walking is her preferred exercise method after her 70s. In order to ensure the amount of exercise, she also bought a pedometer specifically to check whether she had achieved her prescribed amount of exercise every day. At that time, she walked 5000 steps every day.
After the age of 90, Chen Tongyun lowered his 5000 steps to 3000 steps based on his physical condition. She often says that exercise is not only about exercising the body, but also about exercising perseverance. A person cannot persist in this task and will not do anything well
Of course, recuperation is also indispensable. The reason why benevolent people have a long lifespan is that they have no greed outside but are pure inside, their hearts are peaceful without losing their integrity, and they take the beauty of heaven and earth to nourish their bodies. "is a motto of Chen Tongyun's health preservation.
In 2022, Chen Tongyun participated in the 4th National Medical Masters and 2nd National Famous Traditional Chinese Medicine Recognition Conference. Image from Beijing Traditional Chinese Medicine Hospital
Moderate exercise does contribute to longevity
For example, a study published in the Journal of Internal Medicine of the American Medical Association in 2023 revealed that achieving 8000 steps four days a week can maximize health benefits.
Through a 10-year follow-up of 3101 participants aged 20 and above, it was found that walking more than 8000 steps 1-2 days per week reduced the 10-year all-cause mortality risk by 14.9%. If the number of steps reaches 8000 on 3-7 days per week, the 10-year all-cause mortality risk will be reduced by 16.5%
This also indirectly indicates that persisting in exercise can help prolong life and reduce the risk of death. At the same time, changes in motor function are also linked to lifespan.
A study published in the British Medical Journal in 2021 found that the poorer exercise ability after the age of 65, the higher the risk of death. Experts believe that early detection of changes in motor function can prevent the exacerbation of aging in advance. The research results show that walking speed, sitting and standing ability, and poor grip strength increase the risk of death by 22%, 14%, and 15%, respectively. Difficulties in daily activities increase the risk of death by 30%
Research screenshot
Dr. Wang Xing also published an article reminding that "if physical conditions permit, one should still persist in exercising, but choose what is suitable for oneself, not excessive; at the same time, one should also adjust their mentality, learn to combine work and rest, and learn to recuperate
Resting is more of a state of mind and life
Dr. Wang Xing stated in an article that recuperation is more of a mindset and a state of life:
Tranquility is not limited to meditation, nor is it about doing nothing all day long. Spirit is actually a state or mindset.
Narrowly defined tranquility refers to throwing away all thoughts, sinking qi into the elixir field, and focusing on one's own breathing.
But rest is not limited to this form, such as morning exercises or evening walks, going for walks, drinking tea with friends, and playing chess. Maintaining a good mindset is a way to recuperate. Relax yourself, forget some troubles and pressures, adjust qi and blood circulation, and tonify the heart and kidneys. In the long run, it is beneficial for physical and mental health
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