“Hurry up and go out to exercise.”
Earlier, Uncle Wang contradicts his son.
“Dad, I told you, you see that the Japanese don’t like sports the most, but people are the first longevity in the world. So don’t pull me out and run.”
“You talk nonsense, exercise for an hour, healthy for a lifetime, and shortly before I saw an article saying” exercise anti -cancer “! You don’t stay in the room every day, I will see you again 30 minutes later.”
In fact, Uncle Wang’s son really makes sense.
The study published by European Clinical Nutrition Magazine in 21 years shows that in comparison of the average life of residents in 7 countries in 7 countries in the United States, Britain, Canada, Germany, France, Japan, and Italy, it was found that since the late 1960s, Japan began, Japan, Japan, Japan, Japan, Japan, Japan, Japan The average life expectancy of people has always ranked first. In addition, data released by the World Health Organization showed that the average life expectancy of Japan in 2019 reached 84.3 years.
What is the situation in our country? According to the “Statistics of the Development of my country in 2021” released by the National Health and Health Commission in July this year, the per capita life expectancy of residents in my country increased from 77.93 in 2020 to 78.2 years in 2021. As of October 19, a total of 14 provinces in my country exceeded the 78.2 years of the expected life expectancy, of which Shanghai topped the list with 84.11 years old.
In addition to the most longevity elderly people in the world, Japan is also the country with the lowest obesity rate in the world, but the Japanese do not love sports.
How does Japan do not exercise, but slim and longevity?
1. Japanese who do not love sports, the secret of longevity: eat
Nagano Prefecture and Shiga Prefecture are Changshou County in Japan. The common features of these two counties are strong foods. Both counties have dietary habits of dietary fiber such as vegetables and fruits, fermented foods.
Published in the “Nature” magazine’s research paper on the old people show that Japanese scientists have studied 160 centenar longevity people and found that the elderly people who have longevity have special intestinal flora. The growth of intestinal pathogens plays a role in reducing inflammation and promoting health.
Therefore, the secrets of Japanese people are inseparable from eating.
In terms of eating, first, the Japanese eat less and eat slowly;
Second, the rich food, Japanese people usually use rice as a staple food, equipped with fish, eggs, tofu, seaweed and other side dishes, plus a bowl of flavored soup;
Third, eat less oil and less salt. The main cooking methods of the Japanese are raw or cooking, and try to keep the ingredients of all ingredients as much as possible;
Fourth, eat less red meat and eat more fish. Salmon, tuna, eels, salmon, autumn saury and other fish are all rare dishes on the Japanese dining table, but they don’t like the meat so high.
In addition, Japan’s longevity and Japan’s medical level have a high level of medical care, as well as a high health awareness of Japanese citizens, and more opportunities to receive comprehensive medical examinations
2. But the benefits of exercise are more than you think
Although the Japanese do not love sports and live long, this does not mean that we have to give up exercise, especially today, there are many workers who need to sit for a long time.
There are many benefits of exercise, even if they just stand up and walk.
A study published in Nature’s “Communication · Biology” shows that there is a causal relationship between walking speed and the length of telomeres. The faster the walking speed, the longer the telometer, and the fast -moving person. At that time, the age of biology can be 16 years younger, that is, people who walk fast are younger.
Previously, research has found that long -term exercise can create a cancer suppression environment in the body. In addition, research at the University of Cambridge in the UK for the first time discovered that the relationship between exercise and depression can reduce the risk of depression.
If you do not have enough time to exercise, then increase your exercise intensity and benefit.
A study published by researchers at the University of Sydney in Australia showed that a 15 -minute strenuous exercise per week can reduce risk of death and cardiovascular disease risk for 2 minutes each week.
What exercise is the best?
According to research on Jama Network Open, after comparing 7 common types of different types of exercise, it is found that compared with people who do not exercise, the amount of racket movement of 7.5-15MET hours per week is due to the reduction in the risk of death Best, men and women can benefit.
Third, in order to extend life, see how Japan does it?
According to statistics from the WHO, the time for the Japanese to survive with illness is also increasing.
In order to extend the health of the health, since 2017, Japan has launched a project with 6 national high -level medical research centers, and in 2021, it released the “Suggestions for Extending the Health Expire Life based on the evidence of cross -disease evidence (1 version)”, The “Suggestion” recommends that the public should do these ten points:
1. Tobacco: If you smoke, please quit smoking, avoid second -hand smoke without smoking.
2. Alcohol: Alcohol should be limited. Men must not exceed 23 grams of alcohol a day, and women do not exceed 11.5 grams of alcohol.
3. Diet: Balanced diet, diverse foods, avoid a large amount of processed meat and red meat, salt, sugar control, eat fruits and vegetables appropriately, eat more fish, soy products, etc. 4. Weight: Keep healthy weight. Domestic suggestions are recommended to stay at the 18-64-year-old adult, 18.5 kg/m2-24 kg/m2, and remain 20 kg/m2-26.9 kg/m2 over 64 years old.
5. Exercise: It is recommended that the elderly should perform at least 40 minutes a day.
6. Psychology: Reduce yourself and maintain good interpersonal relationships.
7. Sleep: Improve sleep quality and ensure sleep time.
8. Testing and vaccine: accept the test of Helicobacter pylori and hepatitis virus. It is recommended that the elderly vaccinate flu vaccines such as influenza, shingles, and female inoculation of HPV vaccines.
9. Regular physical examination: including oral examination and cancer screening.
10. Pay attention to the health during pregnancy and postpartum: it is best to breastfeed in the early stage of delivery, and pay attention to the health of premature babies, huge children, and low birth weight.
Longevity is related to many factors. The longevity habits of the Japanese are worthy of our learning. We can extend our life span as much as possible in many ways, such as diet and exercise.
 “my country’ s per capita life expectancy is 78.2 years old, Shanghai residents “. China Medical Network. 20122-10-25
 “[Popular Science Nutrition] The most” renewal “movement is it! Reduce the risk of death by 16%, beat the running swimming “. Clinical Nutrition Network. 20122-09-28
 “There are 5 great benefits to walk, and the last one wants to have! “. Chinese Medical Tributage News. 20122-09-19
 “The Secret of Japan’s Longevity turned out to be only one word”.