The health benefits of physical activity;
1. intensity, moderate physical activity (3-5.9 mets), such as brisk walking at 4-7km/h and jogging below 7km/h, can reduce the risk and mortality of chronic diseases such as cardiovascular disease, diabetes, colon cancer and breast cancer. Activities with intensity greater than or equal to 7 mets have a stronger role in promoting and preventing diseases; Activities with intensity less than 3 metric tons will increase energy consumption and help control weight.
2. As far as activity time is concerned, there is sufficient evidence that 30 minutes of moderate-intensity activity every day can prevent cardiovascular disease, diabetes and related diseases, but longer activity time can achieve greater health benefits. Although increasing the intensity of physical activity and prolonging the time of moderate intensity activity can increase the amount of activity, the risk of sports injury of the latter will be lower.
The health benefits of physical activity depend on long-term persistence. At the same time, the adaptability of the body in the process of repeating certain intensity activities can also reduce the risk of accidental sports injuries.
4. Moderate intensity weekly 150 minutes or high intensity 75 minutes (about 8~ 10 meter hour per week) can improve cardiopulmonary function, lower blood pressure and blood sugar, improve blood sugar and lipid metabolism, regulate endocrine system, increase bone density, maintain or increase lean body weight, reduce body fat accumulation and control unhealthy weight gain. It can reduce the risk of coronary heart disease, stroke, type 2 diabetes, breast cancer and colon cancer.
5. The harm of excessive static behavior to health has been gradually concerned and confirmed. There is strong evidence that excessive sedentary behavior will significantly increase the risk of all-cause death, cardiovascular disease and death, and type 2 diabetes. Moreover, the more people who lack moderate and high-intensity physical activity, the greater the harm of static behavior.
Sufficient physical activity can adjust the total cholesterol level, while high-density lipoprotein cholesterol is negatively correlated with the occurrence of coronary heart disease (good cholesterol), and low-density lipoprotein cholesterol is the main source of cholesterol in atherosclerotic plaques (bad cholesterol), so it should be adjusted.