醫師眼中「長壽運動排行榜」跑步竟只列第 4 名

運動筆記  udn聯合新聞網 發表於2018/03/31

 

2018-03-30 15:06 元氣網 綜合報導

俗話說「要活就要動」,運動不僅能維持身材,對健康長壽也有莫大助益。英國運動醫學雜誌發布一項持續做了 15 年的調查,列出前五名最有助於長壽的運動,以及其降低的死亡與心血管疾病風險。

 

NO.1 持拍運動

馬來西亞羽毛球一哥李宗偉。(圖片來源:聯合報系資料照)

 

羽毛球、乒乓球等持拍運動對速度、肌耐力、爆發力的要求都很高,可以鍛鍊肩肘、手部、下肢等部位,還能活絡大腦。持拍運動可降低綜合死亡風險 47% 和心血管疾病死亡風險 56%。

專家建議:每週持續 2~3 次,每次 1 小時。

 

NO.2 游泳

游泳。(圖片來源:聯合報系資料照)

 

游泳能改善血液循環、呼吸功能和預防動脈硬化等心血管疾病,適合肥胖者和關節不好的人。游泳能降低綜合死亡風險 28% 和心血管疾病死亡風險 41%。

專家建議:初期運動量別太大,每隔半小時休息一次,每次不超過 2 小時。體力差的人可選擇蛙式、仰式等耗體較低的泳姿。

 

NO.3 瑜伽

孕婦瑜伽。(圖片來源:新北市體育處)

 

瑜伽是一種身心同練的運動,可改善生理、心理、精神狀態等,室內健身能降低綜合死亡風險 27% 和心血管疾病死亡風險 36%。

專家建議:每週做 5 天,每次持續 30 分鐘以上。

 

NO.4 跑步

跑步。(圖片來源:本報系資料照/記者余承翰攝影)

 

跑步主要能鍛鍊心肺功能和強化下肢力量,老了後可站得穩,降低摔倒風險,還能延緩大腦衰老。跑步能降低心血管疾病死亡風險 45%。

專家建議:跑步前先熱身 10 分鐘,跑完後要做伸展運動,跑步時上半身打直,雙臂放鬆並自然擺動,按照「三步一呼一吸」的節奏調整。

 

NO.5 球類運動

球類運動未能明顯降低死亡風險,但對運動者的心理素質、反應力和團隊合作都是訓練,也能達到健康功效。

專家提醒:球類運動對體能消耗大,不建議老人過度參與。

 

資料來源:udn 聯合新聞網

 

*健康新知 盡在運動筆記*


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