It sounds slightly insignificant, but it sounds a little insignificant, but can it have a great impact on health?A few days ago, a number of studies have found that only 5 minutes of physical activity every day can reduce blood pressure and reduce the risk of disease, which can also extend life!
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Only 5 minutes a day, lower blood pressure and longevity
One, exercise 5 minutes a day, helping blood pressure
November 2024, University of London, UK, UK, UKA study published by researchers at the University of Sydney, Australia in the journal of the "Cycle" shows that an additional 5 minutes per day can increase heart rate, such as climb stairs, running or cycling, etc.Diamond pressure decreased by 0.54 mm Hg.
It can be seen that exercising 5 minutes a day will help reduce blood pressure.In addition, for 20-27 minutes of exercise per day, clinical significance will occur in systolic and diastolic blood pressure, or the incidence of cardiovascular disease can be reduced by 28%at the level of crowd.①
Two, 5 minutes of exercise daily, the risk of death is half2023, a published item was published in 2023, and a published item was published in 2023.Studies on "Liuye Knife-Public Health" show that only moderate to severe intermittent exercise that lasted only 5-10 minutes a day can sharply reduce major adverse blood vessel events and risk of death.
According to the specific grouping, compared with people who exercise less than 1 minute daily:
People who exercise 1-3 minutes a day, Due to the decrease in the risk of death by 34%, the risk of cardiovascular events decreases by 29%;Reduce 38%;
People who exercise 5-10 minutes a day are all reduced by 52%due to death risk, and cardiovascular incident risk decreases by 41%.
In summary, this study shows that it only takes 5-10 minutes per day to effectively resist the cardiovascular vascularThe threat of disease and death, the longer the exercise time, the significant the effect.②
Daily exercise reduction, the best exercise
Published in 2023A study in the "British Sports Medical Magazine" pointed out that "equivalent sports" (flat -faced support, squatting on the wall, and Zama step) is the best choice to reduce blood pressure.
For the antihypertensive effect of various sports, the researchers analyzed the results:
1. equal long training (Zama steps, squats on the wall, support of the tablet, etc.), can reduce the pressure 8.24/4 mm Hg;2. Dynamic resistance training (push -ups, squats, weightlifting, etc.), can reduce the pressure 4.55/3.04 mm Hg;
3./ Aerobic training (cycling, walking, running, etc.), which can reduce blood voltage 4.49/2.53 mm Hg;4. High -intensity intermittent training, Angle blood pressure 4.08/2.5 mm Hg;
5. Aerobic exercise combined with dynamic resistance training, can reduce the pressure 6.04/2.54 mm HgEssence
Among them, squatting and running by walls are the most effective mode to reduce systolic and diastolic pressure.③
It is necessary to remind you here that the exercise of patients with hypertension should combine their own situation.
Yan Xiaoyan, the Department of Infection and Control, Nanyang City Center Hospital, Henan Province, said in a health newspapers in a health newspapers that those with good blood pressure control can choose medium -intensity or high -strength aerobic exercise.Essence
The characteristic of medium -strength exercise is that breathing and heart rate are slightly accelerated during exercise, the heart rate is slightly breathable, and it can also speak, but it cant sing.The characteristics of high -intensity exercise are that breathing and heartbeat are significantly accelerated.
In addition, remember "Four Do not" during exercise:
Dont be upset Dont rotate quickly.Exercise Do not lower your head in depthOnce you have palpitations, chest tightness, chest pain, dizziness, shortness of breath, nausea, vomiting, cold sweat, etc.Seek medical treatment if necessary.④
5 minutes per day "fragments" can easily achieve
Many people always think that it takes a whole time to complete it, and it is best to complete it in the gym or on the sports field, so it is difficult to stick to exercise, and even give up simply.
In fact, from the current research, there is no need to stick to the traditional long -term and continuous exercise mode. You only need to see some "fragments" in daily life.Easily gain significant health benefits!⑤ ⑥
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1. and other buses and bus, Can be lifted (heel), which can enhance the strength of the legs and shape the muscle lines of the legs.You can also stretch the muscles of the upper limbs by pulling the armrest.
2. When working or go home from get off work, change the car home to walk or ride a shared bicycle.If the commute distance is relatively long, you can get off a few stations in advance and walk the last few kilometers by walking or riding a shared bicycle.Walking quickly can strengthen the physical fitness. You do not need to walk to the forehead to sweat, just need the heart rate to become slightly faster.
3. When you return home, dont take the elevator every time, and take the initiative to climb the stairs, it is also a good exercise.
4. After returning home, do games with children, running and playing, and also belong to a physical exercise.
5. When brushing your teeth and wash your face in the morning, do a regular tiptoe and tension exercise.
6. When cooking and cooking at home, you can do the squat exercise while washing vegetables.
7. I do n’t want to exercise after eating, and go back and forth in the living room in the living room for more than ten laps.
8. Before going to bed at night, lying on the bed to do a three or four minutes of aerial kicking.
9. When watching TV and listening to broadcast, you can do squats, stretch, push -ups and other actions, or you can prepare a small dumbbell or elastic band, Add a little weight to yourself, the effect is better.
10. Broadcasting gymnastics is a kind of bare exercise. Without equipment, it can be carried out anytime, anywhere, you can follow the broadcast to exercise, or you can use the password to command the rhythm.Each movement has a certain effect, not only can the joints, muscles, and ligaments of each part of the body be exercised, but also good for correctional posture.
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Article
This article comprehensive:①Device-Measured 24-Hour Movement BehaviviviVIVIARS and Blood Pressure: A 6-PART Commissional pant Data Analysis in the Propass Consortium.Circulation.doi.org/10.1161/Circurationaha.124.06982
② BRIEF BOUTS of Device-Measured Intermittent Lifestyle Physical AND ITS IATION with Major Adverse Cardiovascular Events and Mortality in People Who Do Not Exercise: A Prospective Cohort Study.Lancet Public Health. 2023; 8 (10): E800-E810.③ EXERCISE Training Blood Pressure: A Large-Scale Pairwise and Network Meta -Analysis of Randomised Controlled Trials. Br.J Sports Med. 2023 Jl 25: BJSPORTS-2022-106503.
④2023-12-28 Health report "There are" three views "
⑤2022-08-15 Yan Zhao Sports "Too busy?"Teach you fragmented exercise "
⑥2023-02-08 Sichuan Sports" Exercise for 1 minute is effective, 3 fragmented sports help you fight!"
Editor: Wang Zhen Review: Lu Yang
