Don t worry about running for a while! Research indicates that these high-strength activities in daily life can also reduce premature death risk

The improvement of exercise is much, not only prolonged impotence, but also reduces the incidence of diseases such as obesity, cancer, hypertension, diabetes, and depression. However, it may be because of busyness or laziness that many people cannot continue and fixedly exercise. However, recent research points out that it does not require a whole period of exercise. Just perform sporting exercises of about 1 minute each time, such as chasing a bus or moving things to the building, which can reduce the risk of premature death by 39%.

Short-time dramatic exercises for a short time can reduce premature death risks

In the past, many commentaries have suggested that the activity volume should reach a certain level, which is beneficial to physical health. At present, it is generally recommended that adults perform moderate exercises for 150 to 300 minutes per week (such as walking), or 75 to 150 minutes per week (such as running), plus weight training for two days a week. However, a study published in the magazine "Natural Medicine" was conducted by scientists from Sydney University in Australia found that middle-aged people who usually do not go to exercise deliberately can reduce the risk of death by about 39% if they perform three very short dramatic exercises a day. Mark Hamer, a professor of sports medicine at the University of London and co-author of the study, pointed out that activities in daily life such as chasing buses, moving things to the building, and playing with children are all considered. Since 2006, the research team has analyzed more than 25,000 participants with an average age of 61.8 years old and allowed them to wear a seven-day activity tracker on their hands. These people usually do not have the habit of sports and take a walk up to once a week. Researchers found that nearly 89% of participants performed short dramatic exercises, most of which lasted only for two minutes. Researchers traced their healthy growth to 6.9 years and found that 852 people died, 511 of whom died from cancer and 266 of whom died from cardiovascular disease. Compared with those who did not perform this type of activity, the risk of death for any reason was 39% lower for those who performed 11 times per day, and the risk of death for 11 times per day was about 48%. The impact on cancer and cardiovascular disease is more obvious. Participants who performed 1-minute drama thirty-one-minute drama thirty-one daily drama thirty-nine lowered the risk of death from cardiovascular disease by 49%, and those who performed 11 1-minute thirty-nine daily movements by 65% and cancer death risk by 49%.

Effective exercise depends on the target heart rate. The general estimation method is 220 to reduce the actual age

However, some people still believe that exercise must at least achieve the effect of fat burning and slimming. But how to distinguish effective movements? Liu Shenghao, a family medicine doctor at Hsinchu Affiliated Hospital of the Chinese Medical University, once visited and pointed out that whether the target heart rate can be achieved is an indicator of effective exercise, and the most commonly used method of measuring maximum heart rate is to reduce the actual age by 220. It is more accurate for people over 50 or middle-aged people to reduce the age by 208 by 0.7. Liu Shenghao analyzed that daily home activities such as sweeping and mopping are more difficult to achieve the target heart rate. Generally, it can exercise with high intensity for 10 minutes and interspersed in the empty space of daily life. This will be effective than activities with low intensity for a long time.

The commonly called medium-strength exercise includes non-competitive exercises that can breathe normally and speak when exercising, such as fast walking, leisure riding, slow swimming, and social dance; high-strength exercise means that breathing will appear rapid during exercise and there will be increased breathing, such as aerobics, riding bicycles, jogging, etc.

Therefore, don't recommend that you have no time and want to do some high-strength activities from daily fragmented time, whether it is healthy or slimming.