Everyone knows that exercise is good for health. In spring, it is a good time to carry out outdoor sports.However, do you know what kind of exercise is the best for health?

It’s not walking~

Lower your head for a long time and practice swinging!

Previously, a research article on sports published by the famous medical journal The Lancet showed that by tracking 80,000 people for 10 years, the researchers found that compared with the research subjects who did not participate in the corresponding exercise, the all-cause mortality rate of swingers decreased by 47%, ranking first among common sports. One.

The second place is swimming, and the third place is cardio.

So, why are swinging sports (badminton, table tennis, tennis, etc.) so powerful?

Medical experts have summarised as follows:

1. The swing exercise can stimulate the shoulder muscles and the biceps and triceps of the arm, effectively enhancing the strength of the shoulder and arm muscles.

2. In the process of rapid movement, the coordination of the muscles of the whole body is needed, especially the leg muscles will be effectively exercised.

3. In the process of exercise, the brain needs to think quickly and nervously. It has brain function, which can delay cerebral arteriosclerosis in the elderly and maintain thinking and memory.

4. Eye staring can promote the movement of the eyes and accelerate the blood supply and metabolism of the eye tissue.

5. In addition, in the process of raising our heads and waving the racket again and again, the stiff shoulders and necks due to long-term down to work and entertainment will also be exercised.

6. Swinging requires at least two people to participate, which helps to establish a healthy social relationship.

Before swinging, make 4 preparations.

01.Warm up well

It is recommended to fully warm up before exercise, so that the body can adapt to the feeling of accelerated blood flow and muscle extension, and then gradually strengthen the intensity of exercise. After training, you should also fully stretch and recover.

The preparation time should not be less than 10 minutes.

Jogging, pressing legs, rubbing joints, and stretching muscles in various parts are common methods.

Pay attention to the movement norms when exercising.

Relax your whole body before receiving the ball, drive your arms, and then drive your fingers and wrists to hit the ball hard. Don’t slam your arms.

The relaxation time should not be less than 20 minutes.

Two people can relax each other, or they can relax by themselves. The legs and arm muscles can be relaxed by pressing, stepping, shaking and other techniques.

02.Choose the right equipment

The racket is a necessary equipment for swinging sports. For beginners, try to choose a lighter racket.

The weight of the racket used by women is between 270 and 280 grams, and that of men is between 300 and 315 grams, which is usually more suitable.

For badminton rackets or tennis rackets, the net cable should not be adjusted too tightly. It is not appropriate to hit the ball back without excessive vibration when hitting the ball.

03.Control the exercise time

Although exercise is good, you should control the time.

Generally speaking, you don’t need to practice swinging every day, 3 to 5 days a week, once a day is the most beneficial to health.

In terms of time length, the best time for each exercise is between 45 and 60 minutes.

Less or more exercise frequency and time than mentioned above may have negative effects on health.

04.Control the intensity of movement

Middle-aged and elderly people are more inclined to exercise. It is better to sweat a little when doing swinging. After exercise, you should feel relaxed and comfortable.

For the elderly, swinging is appropriate to stretch the body and mind. When playing, you should defend more, smash less, and don’t save the ball too actively, so as not to cause damage.

More importantly, the main purpose of exercise is to be beneficial to the body and mind. When playing in middle-aged and elderly people, don’t be angry or blindly increase the intensity of exercise for a momentary victory or loss.

Swinging exercise is required for the integrity of the body structure. If your shoulder, elbow joint and knee joint have been seriously damaged, or suffers from lumbar disc herniation and spinal canal stenosis, it is recommended to reduce swinging exercise to avoid aggravation of joint damage.

People with cardiopulmonary diseases, rotator cuff injury, osteoporosis, and severe scoliosis should not be used for swinging.

Some middle-aged and elderly people with basic diseases, before exercising, it is best to have a pre-exercise examination and test under the guidance of a doctor to ensure exercise safety.