Introduction : Everyone knows that "exercise is good for physical and mental health", but the cost performance of various sports is different. With the same exercise time and the same intensity, some exercises can better reduce the mortality rate and reduce mental problems. Some exercises are exhausted but have limited effects.
Everyone knows that "exercise is good for physical and mental health", but the cost performance of various sports is different. With the same exercise time and the same intensity, some exercises can better reduce the mortality rate and reduce mental problems. Some exercises are exhausted but have limited effects.
So, which sports are cost-effective, and which sports are actually cheating?
"The Lancet" Psychiatry branch published a study involving 1.2 million people, analyzing the impact of different sports on mental health. Combining the past research on the effects of different sports on all-cause mortality and cardiovascular risk, we might as well analyze it.
Exercise can save the mental burden
The research of "The Lancet" is not small. The research leader comes from Oxford University and cooperates with Yale University in the United States. The data samples come from the United States CDC and other institutions.
When they sampled, they focused their mental burden and mental illness on the common depression, stress, emotional problems and other factors common to us modern people, and divided the severity into self-perception of the above-mentioned problems and the diagnosed depressive disorder.
In order to make the relationship between physical exercise and mental health more direct, when analyzing the data, they also corrected many factors, including age, gender, BMI, race, economic income, marital status, education level, etc.
In terms of exercise types, they identified a total of 75 exercises from the daily lives of more than 1 million people. For statistics, they divided these exercises into 8 categories, which are popular team sports, cycling, and aerobics. Or gymnastics, running or jogging, recreational sports or other, winter sports or swimming pools, walking, and other things that cannot be classified.
First of all, for mental problems such as depression and stress, their statistical results show that no matter what type you choose, exercise is always better than no exercise —
In the total sample, the mental state reaches the time when the burden appears, on the left The columns are for people who do not exercise at all, and the blue column on the right is for people who exercise. It can be seen that in the general population, as long as exercise, the mental health status will be better.
People who have been diagnosed with depression are the same. Exercise is better than no exercise.
What is the most cost-effective exercise?
The top three in the total population are: team activities, cycling, aerobic gymnastics——
The top two in the depressive people have not changed, and the third place is replaced by recreational sports and others——
Here is an explanation. Although Recreational sports is translated into recreational sports, it is actually a kind of team sports. It basically refers to low-intensity basketball and football activities just for playing (the kind that does not require scoring). From this point of view, it can explain why it can be ranked in front of aerobic gymnastics, because group activities themselves are helpful for the treatment of depression.
The Household in the last column of the two figures refers to household income, which the researchers deliberately placed at the end for comparison, because they found that people with an annual household income of US$50,000 and a household income of US$15,000, The mental burden is only reduced by more than 10%.
And exercise, as shown in the figure, can easily exceed the effect of the money difference, and even the exercise with the lowest profit is higher than it. The top three have reduced their mental burden by more than 20%.
In general, the author of the article believes that team exercise, cycling and aerobic gymnastics are the most beneficial to the mental health of ordinary people.
What kind of physical exercises do you rely on?
Above we talked about saving mental problems, and below, we talked about physical problems.
Which exercise is the most cost-effective for the physical body? In fact, there is not much difference with mental health...
In 2016, the United Kingdom issued a study with a sample size of 80,000 people and a tracking time of 10 years.Mainly to find the relationship between different types of physical exercise and all-cause mortality. The results of
are shown in the figure above. The first place is swing sports, including tennis and badminton, which are actually included in the first category of "The Lancet" research. It reduced the level of all-cause mortality the most drastically, reaching a 47% drop, directly leaving behind the second and third places. The second place is swimming, and the third place is aerobic exercise.
And the study shows that running this exercise has a relatively low contribution to reducing all-cause mortality. Compared with people who do not exercise at all, running can only drop by 13%. However, cyclists performed even lower in this regard, with a drop of only 10%.
Incidentally, these three sports are the top three for reducing the risk of death from cardiovascular diseases-
It is not difficult to see that swing ball sports and aerobic gymnastics benefit the most both physically and mentally. movement.
Swimming has great benefits to physical exercise, and the ability to reduce mental burden and solve mental problems is relatively weak. Cycling, in turn, is of great help to mental health. In terms of physical exercise, the benefits are relatively low.
How long will the profit be the most?
Many people think that the longer you exercise, the better. More exercise is better. The study of The Lancet found that this idea was wrong.
In terms of the length of time, the best time for each exercise should be between 45-60 minutes, less than 45 minutes, the effect will be weakened, more than 60 minutes, there will be no higher benefits, and many will have negative effects——
As shown in the figure, only recreational sports can still generate income after 60 minutes (the income in this figure is that the curve is lowered, and the mental burden increases when it rises). Cycling can barely maintain income after 60 minutes. Others, aerobic gymnastics, walking, running, etc. all have negative effects after 60 minutes.
In terms of frequency, there is no need to practice every day. Once a day, 3-5 days a week, the highest income is
, the same as the duration. Less than and exceeding are easy to get negative returns. Among all sports, only walking can be a little bit more frequent, up to 6 days a week.
The above-mentioned time and frequency limits are quite consistent with the amount of exercise recommended by the WHO.
So in summary,Tennis, badminton sparring, aerobic gymnastics, 45-60 minutes each time, 3-5 days a week, the highest income.
However, it does not mean that everyone should adjust to this gear immediately. If you are trying hard to run every day, and you feel annoying and painful, you can try the above. In particular, aerobic gymnastics does not require high venues and equipment, so it is relatively easy to perform.
If you have an exercise that you particularly like and can persist, you can refer to the recommended amount of exercise to increase your original income.
If you are a fat house…………It is more important to overcome gravity and get up from the chair first……
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