There's more to longevity than just exercise

In March, the Japanese Ministry of Health, Labour and Welfare released the latest data, announcing that the average life expectancy in Japan is 81 years for men and 87 years for women, once again reigning as the country's number one per capita life expectancy. It is said that life is sports, Japanese people should love sports, right? No, the opposite is true.

I. The Lancet study: Japan ranks 11th in the world in terms of countries that do not like to exercise

The Lancet - Global Health published a study that analyzed data from 19 million participants from 168 countries, including 358 population surveys conducted between 2001 and 2016, and found that only 40% of the Japanese surveyed had long-term exercise habits. Combined, Japan is the eleventh "least athletic country" in the world.

Why do so many Japanese people not like to exercise? Japan's "Oriental New Paper" has interviewed and surveyed a large number of Japanese people over 20 years old, the results show that the Japanese are too busy with household chores and work to take into account the issue of exercise. Some Japanese people also "badly" said that even if they care, they have no intention to improve.

Surprisingly, so many people in Japan do not like to exercise, why can still live a long life? Or look at the Japanese people's research, longevity depends on what exactly.

Second, the study from the country of longevity, longevity is not only the reason for exercise

Japanese scholars in the "Age and Aging" published a study, the study selected an average age of 56.8 years old nearly 50,000 Japanese people to participate in the survey, of which the proportion of men is 43.7%. The researchers analyzed the subjects' lifestyle habits for statistics.

The statistics included 8 items: ① fruit intake ≥1 time per day, ② milk intake almost daily, ③ walking or exercising at least 30 minutes per day, ④ controlling weight BMI at 21~25, ⑤ not smoking (quitters were also included), ⑥ not drinking alcohol or a small amount of alcohol, ⑦ sleeping 5.5~7.4 hours per day, ⑧ fish intake ≥1 time per day

The researchers followed the subjects for an average of 20 years, and the number of deaths in the process was 5,824 and 4,041 for men and women, respectively. After analysis, the researchers found that maintaining healthy habits was associated with a lower risk of death and longer life expectancy.

1, was found in men.

Compared to those with no or only 2 of the following healthy habits.

Those who adhered to 3 healthy habits had: a 12% lower risk of all-cause mortality

Those who adhered to 4 healthy habits had: a 15 percent lower risk of all-cause mortality

People who adhered to 5 healthy habits: 32% reduction in the risk of all-cause mortality

Those who adhere to 6 healthy habits: 40% reduction in the risk of all-cause mortality

People who adhered to 7 to 8 healthy habits: 47% reduction in the risk of all-cause mortality.

2. In women, on the other hand, it was found that

Compared to those with no or only 2 of the following healthy habits.

Those who adhered to 3 healthy habits: a 3% reduction in the risk of all-cause mortality

Those who adhered to 4 healthy habits: 26% reduction in the risk of all-cause mortality

People who adhered to 5 healthy habits: 33% reduction in the risk of all-cause mortality

Those who adhere to 6 healthy habits have: a 38% reduction in the risk of all-cause mortality

People who adhere to 7 to 8 healthy habits have a 44% reduction in the risk of all-cause mortality.

Even at age 80 or older, adherence to 7 to 8 healthy habits is equally beneficial. Adherence to good habits is expected to help older adults live longer and reduce the prevalence of chronic diseases.

Exercise is not the only factor that promotes longevity, so for the average person, is it still necessary to go for proper exercise in life?

Third, exercise is good for health, but not necessarily for longevity

There is no doubt that exercise is good for health. Dr. Jin Wentao of the Department of Orthopedics at the University of Hong Kong Shenzhen Hospital said that, globally, the top 10 mortality diseases include heart, brain, lung and kidney, diabetes, stroke, metabolic diseases, cancer, etc. The best way to prevent these diseases is to exercise.

Exercise can make the whole body's blood circulation speed up, each capillary will pass blood, and the toxins in the blood will be accelerated in the circulation speed will be discharged from the body in the form of sweating, so that our body's internal environment can be kept clean, the risk of disease will naturally be reduced.

Exercise is helpful for longevity, but whether a person can live a long life is the result of a combination of influences. According to a report published by WHO, longevity is related to several factors, including self-care, genetics, social factors, medical conditions, and climate factors, which account for 60%, 15%, 10%, 8%, and 7%, respectively, and there is a correlation between many factors to maintain longevity.

For older people, not all sports are suitable for them, if the exercise is not appropriate, but also may have an impact on health and longevity, these four sports must be carefully selected.

Fourth, for the sake of health, after the elderly, these sports do less

1、Supine sit-ups

In the sit-ups, the elderly may be due to lack of muscle strength and easy to fall. And sit-ups need to use the strength of the entire spine, the elderly the exercise process is easy to accidental injury, some of the elderly themselves suffer from cardiovascular disease, and may also exercise process blood pressure, accidents.

2、Walking backward

Older people's balance, vision, and reflexes are not as good as young people, and when walking backward are prone to accidents. It is recommended that the elderly maintain a normal daily walk, if you have to walk backward, you should find a place with fewer people, it is best to remind someone behind at any time.

3、Hill climbing

Climbing is very bad for the knee health of the elderly, the weight of the knee is mainly its weight when going up the mountain, but the weight of the knee when going down the mountain plus the force of the downward rush will make the knee injury aggravated.

4、Jump rope

Jumping rope belongs to a kind of strenuous exercise, and the impact on the heart and lungs is greater, healthy elderly people also easy to feel a lack of physical strength. In addition, many older people have different degrees of knee degeneration, jump rope is easy to aggravate the wear and tear of the knee.

Exercise for health benefits is undoubtedly but is not the only factor affecting longevity, in exercise also need to pay attention to choosing suitable for their own, and avoid blind exercise that hurt the body.