What kind of "exercise" helps "longevity"?
What do you exercise for? Some people may exercise to get the owner of a beautiful body and shape, some people may exercise to lose weight, reduce the risk of diseases such as obesity, high blood cholesterol. Clogged arteries , heart disease , etc., but that exercise keeps you healthy and strong to help with longevity.
What kind of exercise helps "longevity"?
Dr.Tossaporn Yimlamai, Faculty of Sports Science Chulalongkorn University explains that running at a speed - medium intensity. It is an exercise suitable for people of all ages. Help prevent cardiovascular disease And help them live longer
A 2017 analysis of research findings by Lee and his colleagues concluded that: Moderate running exercise only Not doing any other exercise It reduces the risk of death by up to 30% compared to other exercise without running at all.
In addition, the researchers also found that if exercising by running In conjunction with having other types of exercise It can help reduce the death rate by up to 43%, in line with another study proving that. From other forms of exercise, such as running, brisk walking, playing tennis, swimming, rowing, etc., it was found that only running, brisk walking and playing tennis reduced the risk of cardiovascular disease better than other sports.
How to run to help longevity
Longevity running Is to run at a moderate level Or jogging in speed And take this time
- Before running, warm up with a full body exercise. Emphasize the joints of different legs such as ankle, knee, waist, etc. for 5-10 minutes.
- Choose specific running clothing and shoes. Choose clothes that are comfortable to wear. Good ventilation Shoes are in good condition, not damaged. Tie the laces tightly. Not too tight, not too loose
- Start a slow jog before you can turn on your heart rate watch. To make sure we run at a speed where the heart rate is slowly increasing, run 10-15 minutes with a heart rate of 114-133 BPM (Target zone heartrate 60-70%). Then gradually accelerate the heart rate at 133-152 BPM (Target zone heartrate 70-80%) for another 10-15 minutes.
- While running, try to maintain a constant speed. Breathe in and out through your nose as usual. If you start to breathe, you should slowly slow down.
- Beginners running may not be able to jog for 20-30 minutes in a row, can slow down and switch to walking between runs. When tired, start running again.
- Run, don't forget the cooldown. Stretch the muscles for another 5-10 minutes and finish.
- If there are injuries to your legs, ankles, or knees, you should not force your running.
