How to distinguish between an "athlete" and a "sedentary" at a glance? A netizen's opinion has won wide agreement: "People who have been engaged in sports for a long time not only look younger on the outside, but also have a tight and tall body, but also full of confidence and sunshine from the inside out." ”

It is true that people who have the habit of exercising can often deeply realize that once they devote themselves to sports, their energy and mood will be refreshed. Exercise not only gives people physical health and pleasure, but also dispels negative emotions, anxiety and stress, as if a comprehensive "purification" and "detoxification" for the body and mind.

Therefore, many people have said that "exercise is the panacea that heals all things". However, with regard to 5 of the "best" ways to exercise, many people do not exercise correctly!

What is the best way to exercise?

1. Walking: Relieves low back pain

腰酸背痛是困擾眾多人的常見慢性病痛之一。那麼，有什麼運動能夠緩解下腰痛的反覆發作呢？2024年6月，《柳葉刀》期刊發表了一項研究指出，走路不僅是一種低成本、低風險的運動方式，還能顯著減少下腰痛的復發情況，尤其對於初次發作的背痛患者而言更是如此。

Walking, as a simple and easy form of exercise, is suitable for most people to do at any time. Not only is it easy to implement but also effective, making it a cost-effective way to maintain your health. The benefits of walking for physical health are manifold: it enhances heart and lung fitness, improves blood circulation, lowers blood pressure and blood sugar levels, and reduces the risk of cardiovascular disease, among other things.

2. Swing the beat: prolong life

生命因運動而蓬勃，運動為生命添彩！此前，《柳葉刀》醫學期刊發表了一項涉及8萬人、持續15年的研究，探討了不同種類運動與全因死亡率的關係。研究結果顯示：最佳的延壽運動是——揮拍類運動（如羽毛球、乒乓球、網球等），它能將全因死亡率降低47%。

Swing the racket requires the mobilization of multiple muscle groups in the body, which coordinates hand-eye movements by tracking the ball with the eyes, and releases explosive power at the moment of hitting the ball. This type of exercise emphasizes coordination, flexibility, and endurance and helps improve musculoskeletal strength, cardiorespiratory fitness, and coordination. It also helps to slow down brain aging and protect cardiovascular health by improving concentration and keeping the brain active.

3. Isometric exercise: lowers blood pressure

Proper exercise is an excellent way to help lower blood pressure. In 2023, a study published in the British Journal of Sports Medicine found that all types of exercise helped lower blood pressure, but "isometric exercise" had the most significant antihypertensive effect.

Therefore, "isometric exercises" are the best choice for lowering blood pressure, such as squats against the wall, planks, stumps, zama steps, and heel raises (tiptoeing).

4. Strength training: increase bone density and improve sleep

Many people are told that they have low bone density or osteoporosis during a physical examination. A recent study published in the medical journal Bones revealed a startling truth: the best exercise to increase bone density isn't running or walking, but – strength training!

The study found that strength training outperformed isometric contraction exercises such as planks, wall squats, and simple physical activities such as walking and running in terms of increasing and maintaining bone density. Therefore, if you are also facing the problem of low bone density, in addition to adjusting your diet, increasing strength training is an effective way to improve bone density!

失眠、易醒、入睡難、睡眠不佳……睡眠問題困擾著無數人。若想改善睡眠品質，卻又不想依賴藥物，該何去何從？2024年6月，《公共科學圖書館·綜合》期刊上的一項研究，在對比了運動、飲食和睡眠衛生等不同方法對睡眠質量的影響后，揭示了一個驚人的發現：力量訓練在提升睡眠品質方面，展現出了無與倫比的效果！

The study clearly pointed out that for people under 65 years old, strength training is the most effective non-drug means to improve sleep quality, and its effect even surpasses aerobic exercise such as running and walking.

5. Dancing: Fight depression

Have you ever noticed that after a sweaty workout, your mood also brightens? Exercise, as a tool to improve physical and mental health, has been recognized in several clinical practice guidelines. In 1/0, the British Medical Journal published a study on the relationship between exercise and depression, and the results were encouraging: exercise has a significant therapeutic effect on depression, and the most outstanding antidepressant exercise is actually - dance!

Walking, jogging, yoga, strength training, aerobic mixes, and tai chi are also excellent options.

Be sure to master the 3 golden rule when exercising

1. What is the best time to exercise?

Recently, the journal Diabetes Care published a striking study in 4/0, which stated,對於肥胖或糖尿病患者而言，18點以後進行運動能夠帶來最大的益處，效果尤為顯著。這一發現與《肥胖》期刊在同年6月發表的另一項研究不謀而合，後者同樣強調，一天中的最佳運動時段正是18點以後，此時運動最有助於降低血糖水準。

2. What is the best exercise time?

《柳葉刀·精神病學》期刊發表的一項涉及超過120萬人的研究揭示了一個出人意料的真相：運動時長並非越長越好。從時間效率的角度來看，The optimal duration of each exercise should be controlled between 90 and 0 minutes, of which about 0 minutes has the most significant effect; And once the exercise time exceeds 0 minutes, it may even have adverse effects.

3. What is the optimal exercise intensity?

Exercising too low at too low intensity may not achieve the desired results, while too high an intensity can lead to injury. Therefore, whether it is scientific research or the advice of sports experts, it is more preferredExercise of at least moderate intensity is recommended。 Moderate-intensity exercise should keep the heart rate between 140%~0% of the maximum heart rate, and the heart rate usually fluctuates in the range of 0~0 beats/min during exercise.

In summary, the optimal timing, duration, and intensity of exercise are all scientifically mysterious. Master these yellowsThe golden rule can undoubtedly make our exercise more efficient and healthy.