Ten benefits of sports

[Note: This article translated from the recent US reader's Digest. In order to take care of friends interested in English, published in the form of English-Chinese. In the accuracy of translation, there is absolute grasp, otherwise the amount is not dare. Inappropriate, please correct it. ]

1.IT Reduces Your Risk of the Common Cold.

A consistent, medium-intensity routine is a proven cold-stopper. Taking a brisk, 40-minute walk 4 days a week, for example, can cut the number of colds you experience by 25 to 50 percent and can make the colds you do Catch Shorter by Half, Studies Show. Moderate Exercise Boosts The Number And Activity Level of Important Immune-System Players Called Natural Killer Cells.

1. Motion can reduce cold

Conventional medium-intensity conventional motion has been proven to prevent colds. For example, research shows that a 40-minute fast walking is carried out 4 days a week, and the opportunity to catch a cold can reduce the coldness of the cold disease. Half. Mid-intensity motor transportation can improve the significant amount of immune system components refer to the quantity and activity level of natural killer cells.

2.it Improves Depression WITHOUT DRUGS.

In one study that pitted brisk walking or jogging against the antidepressant sertraline (Zoloft) or a combination of the drug plus the exercise, after 4 months, all three groups had about the same improvement in their depression, but at 6 months, the people who Kept Up The Exercise, Had The Lowest Rates of Remissions.

2. Motion can reduce depression without drugs

A study compared to the role of retaining or jogging and antidepressant Shequin (Zuo Luo) or sports joint application pharmacological group to alleviate depression, after 4 months, all three groups have almost the same reduction in depression, but By 6 months, persistent people have the lowest alleviation rate.

3.it Helps prevent and treat osteoporosis.

Though brisk walking will help, it may not be sufficient. The impact as your feet hit the ground stimulates cells in the bones of your legs, hips, and spine to build new bone, preventing the thinning that can lead to osteoporosis. But higher- impact activities such as dancing, hiking, jogging, jumping rope, climbing stairs, or playing tennis do more to stimulate bone growth and maintain bone density. (Check with your doctor first if your bones are already thinning or if you have joint problems or are prone to falls.) Strength-training is also important. It stimulates bone growth when muscles and ligaments "tug" on bones as you lift weights, use resistance bands or machines, or do exercises (think push-ups) that rely on your own body weight to build muscle Your best bet is a combination of high-impact exercise and strength-training;. in one study, this strategy preserved bone mineral density in women who had just reached menopause, a time when loss of bone density accelerates.3 Motion helps to prevent bone Looseness

Although it will help prevent osteoporosis, it may be not enough. Its role is due to the full impact ground, stimulates the legs, butts, and spine skeletal cells to establish a new bone, thereby preventing the bones that can lead to osteoporosis. However, the more active activities such as dancing, hiking, jogging, jumping rope, climbing stairs or playing tennis can do more exercise, thus stimulating bone growth and maintaining bone density. (If there is an osteoporosis or the relevant festival or easy to fall, first find a doctor inspection.) Force training is also important. Due to weightlifting, tension belt or tension or other exercise (such as push-ups), such as push-ups), when the muscles and ligaments "pull" to the bone, it can stimulate bone growth. The best way is a combination of high-action exercise and strength training; one study shows that this method can maintain the bone mineral density of Just Delicate Women, and the end of the endless woman's bone density is accelerated.

4.it reduces chronic pain.

At Least 10 Minutes of Aerobic Exercise - Biking, Fast Walking, Running On The Treadmill - Canning on The Treadmill - CAN Significantly Improve Chronic Pain, LIKELY by Releaseing Natural Pain Relievers Called endorphins.

4. Motion can reduce chronic pain

At least 10 minutes of aerobic exercise - cycling, go, running on treadmill - can significantly reduce chronic pain, the mechanism may be a natural pain relief by releasing endorphin.

5.it Battles Chronic Fatigue Syndrome.

A workout may leave you exhausted, but you'll probably feel better in the long run. British researchers asked a group of chronic fatigue syndrome patients to walk or perform some other aerobic exercise at least 5 days a week, increasing their daily activity to a maximum of 30 minutes. After 3 months, these patients were twice as likely as others who took flexibility or relaxation classes to say that their symptoms had improved and that they felt better. A year later, three-quarters of the exercisers had resumed normal daily Activities, And Some Had Returned to Work.5. Motion can treat chronic fatigue syndrome

Exercise may make you feel exhausted, but you may feel better in long run. British researchers requiring a group of chronic fatigue syndrome to walk at least 5 days a week or other aerobic exercises, and the daily activity is up to 30 minutes. Three months later, these patients were second times to relax their patients, how to improve their symptoms, and it feels better. One year later, three quarters of patients in the exercise group resumed normal daily activities, and some patients returned.

6.it Can Help Prevent COLON CANCER.

Getting Regular Exercise Can Lower Your Risk By Up to 25 Percent; a Half-Hour Walk, Four Times A WEEK, IS All It Takes. And if You're A Regular MEAT-Eater, Cutting Back on Red Meats and Processed Meats Such As hot dogs, sausage, and lunch meats can also help Experts at the National Cancer Institute estimate that people who eat red meat or processed meats twice a day most days increase their cancer risk by 24 percent;. eating it once a day raises risk by about 20 percent.

6. Movement helps to prevent colon cancer

Frequent exercise can reduce the risk of colon cancer as high as 25%; half an hour walk, every Thursday, only this. Moreover, if you are a common meat, reduce red meat (beef mutton) and meat products such as hot dogs, sausages and lunch intake can also help prevent colon cancer. Experts from the National Cancer Research Institute estimates that in most cases, they eat two red meat or meat products every day, the risk of increasing colon cancer is 24% of normal or more; eating a meat once a day, its danger is about 20%.

7.it Prevents and Relives Contipation.

A way to get things moving is to get yourself moving. Exercise can reduce straining and speed the passage of food through your digestive system. For some people, it cuts the odds of becoming constipated by about 40 percent.

7. Sports can prevent and mitigate constipation

Making things moving is to make you exercise yourself. Exercise can reduce tension and accelerate the food through the digestive tract. For some people, the exercise reduction has become a constipation of about 40%. 8. It can battle diabetes.

It depends where you are in the course of your disease. At first, eating a healthy diet, getting regular exercise, and losing weight can be quite effective at battling insulin resistance, the metabolic "glitch" behind type 2 diabetes. Insulin tells cells to .. absorb blood sugar Staying sensitive to insulin can help delay your need for medication or allow you to use smaller doses In one study, people with type 2 diabetes who lost a significant amount of weight - an average of 24 pounds - within 1 years? after their diagnoses were twice as likely to bring their blood sugar levels under control as those who did not. Food choices matter, too. In a recent Italian study of people with type 2 diabetes, 56 percent of those who followed a traditional Mediterranean diet ( think fish, olive oil, whole grains, nuts, and vegetables) were still medication-free after 4 years compared to just 30 percent of those on a low-fat diet with the same number of calories. The "good" fats from the MediterraneanDiet Seem to Nurture Insulin Sensitivity, The Research Say.

8. Movement can treat diabetes

This depends on which phase of your disease. At first, eating healthy diet, frequent exercise, and reducing weights to treat insulin resistance behind treatment behind type 2 diabetes and metabolic "small fault" is very effective. Insulin can order the cells to absorb blood sugar. Keeping sensitive properties of insulin helps delaying administration, and decreased using the dose. In a study, type 2 diabetics had significant weight reduction - average reduction 24 pounds - blood glucose has been controlled without reducing weight patients within a diagnosis. The same is true for food selection. In the recent study of Type 2 diabetics, there is no need for medicine after 4 years, and traditional Mediterranean diet (wants to be fish, olive oil, grains, nuts, and vegetables) of 56%, compared to Just 30% in patients with the same number of calories low-fat diet. The researchers said that "good" fat obtained from the Mediterranean diet seems to cultivate insulin sensitivity.

9. IT CAN Help Treat Parkinson's Disease.

Playing your kids 'or grandkids' Wii - the Nintendo video game system in which the users move around as if actually playing various sports -. Could improve some symptoms of Parkinson's disease In one study, 20 people with the disease played Wii tennis, bowling, and boxing an hour a day, 3 days a week for 4 weeks. After the 4 weeks, the participants moved more easily, their fine motor skills improved, and they had more energy. Scores on a depression test also dropped to zero. The benefit May Come from IncreaSed Levels of Dopamine Released During Exercise and while playing video games. dopamine is the chemical lacking in the brains of people with parkinson's.9. Motion helps to treat Parkinson's disease

Playing your child or grandson's Wii - Japan Nintendo Game Company video game system, in which users move everywhere, it seems that actually play a variety of sports - some of the symptoms of Patinse patients. In a study, 20 patients played Wii tennis, bowling and boxing, 1 hour a day, 3 days a week, lasting for 4 weeks. After 4 weeks, these subjects move easier, fine sports skills improve, and more powerful. Depression test scores also fall to zero. This benefit comes from the dopamine release increase during exercise or during playing Wii video games. This chemical substance is lacking in the brain of the Parkinson patient.

10. IT can prevent strokes.

Increase your heart rate. Just 30 minutes a day of exercise strenuous enough to get your heart beating faster can reduce your risk of stroke 20 percent. Exercise harder and watch the risk drop another 7 percent. (Check with your doctor about what amount of exercise Is Right for you.)

10. Sports can prevent stroke

Motion can increase heart rate. It is enough to reduce the danger of 20% of stroke at 30 minutes a day to reduce the risk of stroke. More laborious exercise, it can be observed that stroke hazards have decreased by 7%. (As for how much exercise is appropriate, contact your doctor.)

Tip: The content of this article is for reference only, please refer to the consultation results of regular hospitals!