Life lies in sports, which kind of sports has the highest cost performance？ Ten years of research tells you the answer!

It is said that "life lies in exercise", and everyone knows that exercise can produce many benefits to health. On the other hand, there are many kinds of sports, such as climbing stairs and skydiving, but their difficulty and threshold are definitely not the same.

Some lazy people don’t like sports at ordinary times, and hope to achieve the highest efficiency when exercising, so which kind of sports is more cost-effective?

The research published in The Lancet shows that 80,000 volunteers were included, and after 10 years of follow-up, the relationship between different kinds of physical exercise and all-cause mortality was found. The most cost-effective is swing sports, including badminton and tennis, and all-cause mortality can reduce it by 47%; Followed by swimming and aerobic exercise, all-cause mortality decreased by 28% and 27% respectively, and also reduced the mortality rate of cardiovascular diseases.

Exercise for 45~60 minutes at a time and exercise for 3~5 days a week can benefit the body; Exercise for less than 45 minutes or more than 60 minutes at a time can’t benefit the body.

1. Play badminton

When playing badminton, the whole body muscles should be involved, and the neck and shoulders should be exercised to improve the coordination ability of upper limbs and lower limbs. Workers who sit at their desks for a long time and often bow their heads should not suddenly look up when playing badminton, so as not to increase the load on their necks. You can’t look up at once when you play at close range, otherwise it will lead to injury. Besides badminton, squash and tennis are also the same.

Warm up before exercise, especially the back and neck muscles; When warming up, you can do head-circling movements, but you must ensure that the speed is slow; Stretch your back muscles properly and abduct your arms to the maximum extent.

2. Swimming

Swimming is suitable for all ages, and you must grasp the rhythm and breath when swimming. You need to hold your breath or exhale in the water, and then wake up when you reach the surface. Breathe in through your mouth instead of your nose. The swimming time should not be too long, just about 1000~1500 meters each time. Keep swimming three times a week, and the heart rate reaches 150 beats per minute. Wear goggles when swimming to protect your eyes and ears; After the water enters the ear, you should immediately pull the earlobe to make the water flow out.

The water temperature is low in winter, so you must warm up before swimming, such as brisk walking, standing still or jumping for no less than 15 minutes, which can awaken muscles and prevent leg cramps during swimming.

3. Aerobic exercise

Aerobic exercise popular with people is brisk walking and jogging. Warm-up must be done before each exercise, which can activate muscles and restore their elasticity. The warm-up time should reach about 15 minutes. Jogging should follow the principle of step by step, and you can’t run 5 kilometers as soon as you get up. When walking fast, you should correct your posture, keep your back straight, relax your shoulders and neck, and open your hands so that your arms can swing freely with the body.

In cold winter, the wrong way of exercise can backfire, and outdoor exercise depends on the weather. When the outside air temperature is below minus 10℃, the exercise quality will be reduced and joint injury will be easily caused.

Smog weather can stimulate respiratory mucosa, which can lead to rhinitis and asthma in severe cases, so outdoor exercise is not allowed in both cases. Sports should wear soft and loose clothes;

You can’t wear a mask when jogging, so as not to inhale too much carbon dioxide, which will cause dizziness and shortness of breath. Breathe through your nose during exercise, and don’t open your mouth wide. Because the nasal mucosa is rich in blood vessels, it can raise the inhaled cold air, moisten the nasal cavity and avoid the throat from being stimulated by cold air.

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