Which exercise is the most helpful for prolonging life? Is it what you often do?

sister ma

I heard that "brisk walking" prolongs life. I have to walk several kilometers every day.

I’ve also heard the saying "take ten thousand steps every day, live a long and healthy life"!

have a look at 

Kin Kin

After scientific investigation, in fact, the exercise that can help middle-aged and elderly people live longer is not walking ~

Oh? What’s that?

sister ma

Which sports can best help middle-aged and elderly people live longer?

The comprehensive analysis of more than 270,000 elderly people who have been followed up for an average of 12 years shows that the exercise that can help middle-aged and elderly people live longer is not walking, but playing ball.

The researchers collected data of 270,000 adults aged 59-82, and investigated the types of exercise (including running, cycling, swimming, other aerobic exercise, tennis, golf and walking exercise) and exercise time of the participants.

After an average follow-up of 12 years, the analysis results show that:


As long as the exercise time is enough, no matter what exercise, the risk of death can be reduced.

The so-called reaching the standard means that adults do 150 minutes of moderate-intensity exercise (such as brisk walking) or 75 minutes of strenuous exercise (such as running or cycling) every week.


Running can minimize the risk of dying of cancer.

The study also found that these activities are also associated with a lower risk of cardiovascular disease and cancer death. Running can reduce the risk of cancer death by 19%.


Swinging and slapping ball games is particularly effective in preventing premature death.

Swing exercise is particularly effective in preventing premature death, even surpassing running. It can reduce a person’s risk of death from any cause by 16%, and the risk of death from cardiovascular diseases by 27%.

The "pyramid" of sports helps you get healthier and healthier.

How can sports be scientific? You can exercise according to this "pyramid" of sports:

Layer 1

Physical exercise of lifestyle, do as much as possible.

Some activities in daily life, including climbing stairs, walking more, doing housework, walking the dog, etc. These activities don’t need much effort, but doing more can also have a fitness effect. It is recommended to do as much as possible every day, at least 30 minutes.

Layer 2

Aerobic exercise, 3~5 times a week, at least 150 minutes.

Aerobic exercise includes roller skating, cycling, skating, mountain climbing, swimming, jogging, rhythmic gymnastics and some ball games. 3~5 times a week, at least 150 minutes of moderate-intensity aerobic exercise (striding, cycling, table tennis, etc.); Or three to five times a week, at least 75 minutes of high-intensity aerobic exercise (running, swimming, rhythmic gymnastics, etc.).

Layer 3

Strength and flexibility exercise at least twice a week.

Strength exercises include dumbbells, sit-ups, pull-ups, push-ups and so on. Flexibility exercises include yoga, Tai Chi, stretching, flexibility exercises, etc. Do 8~10 kinds of activities at least twice a week, and repeat each activity 8~12 times.

Layer 4

Static activities, the less the better.

Sit-in activities, including watching TV, computer and other activities. I have been watching the computer for 8 hours, and the first thing to do when I go home is to sit on the sofa and turn on the TV. This static lifestyle is probably the normal life of many people. But the less such cases, the better.

Kin Kin

No matter what exercise you do, moving is the most important thing!

You can move anytime and anywhere in your life. Don’t limit your sports ~

Playing ball games, playing Tai Chi, and taking a walk all feel good!

Transfer from: Health Times

Source: National Healthy Lifestyle Action