What Is the Best Exercise?

Racket sports such as tennis are the best exercise you can do to improve your life. (Image: Rawpixelimages via Dreamstime)

Racket sports such as tennis are the best exercise you can do to improve your life. (Image: Rawpixelimages via Dreamstime)

As we all know exercise improves health, and not engaging in such activity will negatively impact your life expectancy. Adhering to an exercise program helps to prolong your life, and it can bring many benefits to the body. But which is the best one to participate in?

Is it true that people who stick to exercising live longer? A study published in The Lancet revealed that 5.3 million people worldwide die each year because they do not exercise. Researchers found that based on data collected between 2001 and 2016 from people between the ages of 40 and 74, even moderate activity could have prevented 3.9 million premature deaths each year. It is clear that persistent exercise helps prolong life.

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People who are physically active engage in things such as walking, jogging, playing sports, swimming, hiking, and cycling. Due to different body types and physical conditions, the most appropriate type of exercise is different for each person. But which one gives the most bang for the buck?

Aerobic exercise such as jogging is one of many ways to stay in shape. (Image: Nopphon Pattanasri via Dreamstime)

The British Journal of Sports Medicine published a study in which researchers tracked 80,000 people over a 10-year period and found that the three most effective sports were racket sports, swimming, and aerobics. Racket sports reduce the risk of all-cause mortality by 47 percent, swimming reduces the risk of all-cause mortality by 28 percent, and aerobic exercise reduces the risk of all-cause mortality by 27 percent.

Why are racket sports the healthiest?

Improve muscle strength

While playing racket sports, muscles such as biceps, triceps, and other parts are used as the racket is being held and swung.

Improve cardio endurance

Badminton, tennis, and other racket sports are aerobic exercises that help improve cardio-respiratory function and the body’s metabolism.

Protect cardiovascular health

Racket sports protect cardiovascular health and help to reduce the risk of death caused by cardiovascular disease.

Make the brain more flexible

Racket sports can make the brain more flexible, protect our thinking and memory abilities, and prevent dementia as the player must concentrate on the movement of the ball and their opponent.

Reduce visual fatigue

In the process of playing racket sports, the eyes need to turn back and forth with the ball, thereby regulating vision and helping reduce visual fatigue. Bear in mind, while racket sports improve your overall health, you need to pay attention to protecting your back, knees, and wrists from injury.

Swimming is a good low-impact exercise for those with certain conditions. (Image: Rawpixelimages via Dreamstime)

Swimming also shares many benefits of racket sports. In addition, it works on the whole body and is good for those who are pregnant, or those who suffer from asthma, arthritis, or multiple sclerosis, as swimming is low-impact and overheating is avoided.

Racket sports, swimming, and other aerobic exercises can all reduce weight and increase stamina, fitness, and strength, help fight against viral illnesses, delay chronic conditions, keep the arteries clear, and even boost your mood. It is recommended that you talk with your physician before starting a program to find the best plan for you.

Five signs that it is time to exercise

A lack of adequate exercise can cause some health problems and even affect life expectancy. The following symptoms may be a reminder that you should start exercising.

Shortness of breath

A lack of exercise can weaken the strength of lung muscles. You may find if you exercise even a little bit, you get short of breath.

Dull skin

A lack of exercise causes the body’s metabolism to slow down resulting in an accumulation of excessive waste in the body, which results in dull skin.

Stiff joints

Proper exercising can alleviate various discomforts, such as joint stiffness, and it lubricates the joints. When joints are stiff, regular exercising will help.

Slow metabolism

When people exercise too little, the body’s metabolism will be slower. It is necessary to properly exercise to help accelerate metabolism and promote the consumption of calories.

Frequent constipation

If the diet is relatively normal, but constipation frequently occurs, it might be caused by exercising too little.

Translated by Audrey Wang

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