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*
17則留言
0, 2022-06-28 23:51:25
0
0, 2022-06-28 23:51:24
0
santoboreham2264833, 2019-01-18 01:15:43
But a smiling visitor here to share the love (:, btw outstanding layout.
williantudawali, 2019-01-13 11:51:43
Hello there, just became alert to your blog via Google, and located that it's really informative. I am going to be careful for brussels. I'll appreciate should you continue this in future. A lot of folks can be benefited from your writing. Cheers!
gail24122418724, 2019-01-13 03:39:10
Ahaa, its good conversation on the topic of this piece of writing here at this website, I have read all that, so at this time me also commenting here.
bridgettegregson702, 2018-10-22 06:26:49
Good day! I could have sworn I've visited this website before but after looking at some of the articles I realized it's new to me. Anyhow, I'm certainly pleased I stumbled upon it and I'll be bookmarking it and checking back often!
Dorothy, 2018-05-14 00:20:06
This post has helped me think things thugroh
Deacon, 2018-05-13 19:45:16
Grade A stuff. I'm unntasuioqebly in your debt.
vans store, 2018-05-05 05:56:43
I'm also commenting to let you understand of the fabulous encounter my friend's child encountered reading the blog. She discovered plenty of issues, most notably what it's like to have an incredible coaching character to make certain people with no trouble know precisely chosen tricky subject matter. You undoubtedly exceeded visitors' expectations. Thanks for delivering these valuable, healthy, revealing and also easy tips about this topic to Tanya. vans store
retro jordans, 2018-05-04 06:51:43
I precisely wished to thank you very much once again. I am not sure the things I would've created without the pointers shown by you relating to this question. Completely was a real difficult situation in my opinion, however , considering a new professional technique you processed that made me to weep over happiness. I am just thankful for your service and in addition sincerely hope you comprehend what a powerful job your are providing training many others using a blog. I'm certain you have never come across all of us. retro jordans
nike air zoom, 2018-05-03 07:51:36
I simply had to thank you so much again. I am not sure what I would've followed without these thoughts revealed by you directly on such a subject matter. It was actually a real daunting circumstance in my circumstances, nevertheless taking note of a new expert approach you handled the issue took me to weep for contentment. I am grateful for your work as well as believe you recognize what an amazing job you happen to be providing educating most people using your webpage. Probably you have never met all of us. nike air zoom
kobe sneakers, 2018-05-01 03:23:47
I actually wanted to post a quick remark in order to appreciate you for those wonderful guidelines you are writing here. My time-consuming internet investigation has now been rewarded with beneficial concept to talk about with my relatives. I would claim that many of us visitors are very much lucky to dwell in a very good site with very many outstanding individuals with helpful points. I feel very much blessed to have encountered your entire weblog and look forward to really more amazing moments reading here. Thanks a lot again for all the details. kobe sneakers
links of london, 2018-04-26 07:18:47
Thanks for all your labor on this web page. My mum take interest in managing investigations and it's obvious why. We all notice all of the dynamic means you offer invaluable things by means of this blog and in addition strongly encourage response from visitors on the area plus our own princess is really starting to learn so much. Have fun with the rest of the new year. You're performing a glorious job. links of london
balenciaga shoes, 2018-04-25 12:57:33
I wish to convey my appreciation for your generosity in support of those people that really need guidance on this important concept. Your special commitment to passing the message throughout had become remarkably advantageous and has specifically made girls just like me to achieve their endeavors. The insightful facts indicates so much to me and extremely more to my peers. Best wishes; from each one of us. balenciaga shoes
links of london sale, 2018-04-24 13:32:48
I am only writing to make you be aware of of the exceptional encounter my cousin's daughter obtained reading through your web page. She came to understand lots of issues, not to mention what it's like to have a great teaching nature to let the others smoothly learn about specific problematic topics. You really did more than her expectations. I appreciate you for presenting the good, trusted, educational and in addition cool tips about this topic to Kate. links of london sale
Adidas NMD XR1 Camouflage Main Blue, 2018-04-24 12:31:15
My husband and i were thankful that Raymond could finish off his investigations from your ideas he discovered through the blog. It is now and again perplexing to just happen to be freely giving information and facts other people might have been making money from. And we also figure out we need the website owner to thank because of that. These illustrations you have made, the easy blog menu, the relationships you can help to create - it's mostly awesome, and it's aiding our son in addition to the family imagine that this idea is entertaining, which is certainly exceptionally important. Thanks for everything! Adidas NMD XR1 Camouflage Main Blue
Michael Kors Jet Set Logo Medium Beige Totes, 2018-04-24 08:09:17
I intended to compose you a bit of note to help say thank you over again for those breathtaking pointers you've documented here. This is so extremely open-handed with you to deliver extensively just what a few individuals would have sold for an e book to get some bucks on their own, and in particular given that you could possibly have tried it in the event you wanted. The suggestions also served like the fantastic way to fully grasp that the rest have the identical dream similar to my personal own to see a great deal more with reference to this issue. I'm certain there are thousands of more pleasurable sessions in the future for individuals who read carefully your blog post. [url=http://www.michaelkors-outletstore.us.com/michael-kors-jet-set-logo-medium-beige-totes-p-1870.html]Michael Kors Jet Set Logo Medium Beige Totes[/url]