all say that life lies in exercise, but the Japanese seem to have broken this cognition.
According to a study published in "The Lancet Global Health" a few years ago, Japan ranked 11th among the least active countries in the world. What is even more surprising is that the survey shows that only 40% of Japanese people will actively participate in sports.
is such a "lazy" country. According to the "World Health Statistics 2022" released by WHO, its average life expectancy is 4.1 years old, and ranks first in the world.. In contrast, my country ranks 52nd at 68.5 years old.
So why do the Japanese, who are so inactive, live the longest?
1. Among the 300 centenarians in Japan, the cancer rate is only 10%?
We all know that cancer is a disease of the elderly, and its incidence increases with age, but this phenomenon seems to be broken in the Japanese.
Japan's "Mainichi Shimbun" once published an article written by , a special professor at the Faculty of Medicine of the University of Tokyo, referring to a Japanese study. The study conducted a survey on about ,300 centenarians in Tokyo. The survey data showed that these elderly people were more or less suffering from chronic diseases. Among them, about 0% suffered from high blood pressure and 6% suffered from diabetes. However, the proportion of cancer was only
0%, which is much lower than that of some Japanese adults.
In addition, in September 2022 Japan's Ministry of Health, Labor and Welfare released data showing that the number of elderly people over the age of 100 in Japan was 95,260 , an increase of 016 compared to 2021, showing a continuous growth trend in the past 52 years.
In addition to the large number of centenarians, the 5-year survival rate of cancer in Japan is also very surprising. According to data previously released by the Japanese National Cancer Research Center, the 5-year survival rate of cancer patients in Japan from 2012 to 2013 was 7.3%. This is the data from 10 years ago. With the continuous improvement of medical level, their cancer survival rate may be higher now.
It is not difficult to see through multiple data that the Japanese are indeed good at longevity, but how do they do it?
2. The "secret of longevity" of the Japanese may be related to these 5 points, which are worth learning from
Why do Japanese people who don't like sports rank first in life expectancy in the world? Perhaps their "secret of longevity" is hidden in the following reasons:
. Don't eat too much
Anyone who has eaten Japanese food may know that Japanese tableware is small bowls and plates. Many Japanese people only eat 8 minutes full when they eat. The average daily calorie intake is about 2700 calories, which is much lower than the 2900 calories in my country. Don't underestimate the difference of one day, it is very obvious when it accumulates over time. Less caloric intake can reduce the burden on the digestive system and prevent obesity. We must know that obesity is directly related to the occurrence of various diseases.
. Love seafood
Japan is a country near the sea, and seafood is very common on their tables, especially deep-sea fish. Statistics show that the Japanese consume an average of more than 100 kilograms of fish each year, which is higher than the intake of rice. Deep-sea fish is rich in vitamin D, zinc, iron, omega-3 fatty acids and other ingredients that are beneficial to health, which are beneficial to reduce the risk of cardiovascular diseases.
. Cooking with less seasoning
Japanese daily cooking method is relatively simple and light, generally put less oil and various seasonings when cooking, in order to retain more of the original flavor of food.Compared with those methods such as stir-frying and deep-frying, this cooking habit is obviously healthier.
. Passionate about health preservation
Japanese people are also very keen on health preservation. They are one of the countries that love bathing the most in the world, and they have invented various novel bathing methods. Regular bathing can not only play a cleansing role, but also help relax emotions and prevent certain diseases.
. Vigorously promote weight loss
Weight loss was implemented by legislation in Japan. In 2008, the Ministry of Health, Labor and Welfare of Japan launched the National Waist Slimming Plan . It is required that the waist circumference of 40-75-year-old employees should not exceed 85cm for men and 90cm for women. In addition to monitoring the waistlines of office workers, Japan has also formulated a national waist reduction plan, requiring that the proportion of overweight population be reduced by 10% within 4 years, and by 1/4 within 7 years.
3. After the age of 50, you need to avoid these three types of exercise that may accelerate aging. But pay attention to avoid some sports that may bring a burden to health and may accelerate the aging of the body. For example, the following three types are not recommended:
Yanerfei
The elderly often have problems such as intervertebral disc degeneration and joint hyperplasia. Blindly performing Yanerfei will easily cause joints to be over-extruded and collided, which may induce fractures and make the already narrow spinal canal narrower.
·Long time square dance
Nowadays, square dance has a lot of rotations and twisting movements of the lower limbs, which have high requirements for center of gravity control and lower limb strength. Exercising for a long time may cause the body to be overburdened, and it is very unfriendly to the knee joint.
· Circle around the head and neck
Many people think that this movement is good for the cervical spine and can relieve shoulder and neck pain. However, for the elderly who may have carotid arteriosclerosis and arterial plaques, blindly wrapping around the neck may induce nausea and vomiting, fall, and may also cause arterial plaques to fall off, causing accidents.
And for some people who don't usually exercise, how to "get moving" scientifically?
For the elderly who do not have the habit of exercising, they should do some low-intensity exercises first, such as walking, Tai Chi, brisk walking, etc. Feel the body slightly hot, sweating during exercise, pay attention to warm up before exercise. During the exercise, the physical performance should be closely observed. When chest tightness, severe shortness of breath, and poor breathing appear, the exercise should be stopped in time. After each exercise, give the body at least 10 minutes of stretching and relaxation time to let the breathing gradually calm down, and take a bath after sweating.
There is no doubt that exercise is good for health, but you should also pay attention to choosing the right method of exercise. The wrong exercise method may easily threaten your health. In addition, you must also maintain good eating habits in your life.
Reference materials:
[1] "Japanese people don't like sports, why are they the healthiest and longevity?" These "secrets" are worth learning~". People's Daily Online Science Popularization. 2021-12-02
[2] "Exercise may make you age faster!" ". Elderly Daily. 2021-08-31
[3] "Top Ten Mistakes of Exercise for the Elderly: You Can't Strengthen Your Body, Instead It Hurts Your Body!" The more you practice, the more you get sick.". Outpatient Department of China Academy of Chinese Medical Sciences. 2020-04-13
