Swimming is the most effective exercise for longevity

On April 4, 2015, the 100-year-old active swimmer Mieko Nagaoka (living in Tabushi Town, Yamaguchi Prefecture, Japan) successfully completed the women's 1500-meter freestyle competition and became the world's first swimmer in the age group of 100-104.

Some people may ask, how did Chang Gang Triplet fall in love with swimming? Because her knee was injured and it was difficult for her to participate in other sports, she began to learn swimming as a rehabilitation training in 1995 (when she was 80 years old). At the beginning, I could hardly swim. She said: "With the tenacity to stick to the end once started", she studied hard and exercised hard. She also actively participated in various amateur tournaments at home and abroad, and finally constantly set new goals and records.

On April 4, 2015, she completed the 1500 meter freestyle competition in the long pool (50 meters). Become the first player of 100~104 age group in the world to complete the whole journey. The time is 1 hour, 15 minutes, 54 seconds, 39. It is certified as a world record.

This time, because the swimming pool is shorter, the burden is also increased. Nagaoka has challenged twice in the past, and all of them quit halfway. The eldest son Hongxing, who came to witness the feat, said with a sigh of relief, "It's great to have practiced with this project as the goal and reached the end of the third challenge." This will become the 25th world record in Changgang.

The 100 year old female athlete, Mitsuko Nagaoka, swam 1500 meters in one breath, becoming the first centenarian in the world to complete this distance in the short pool competition. After the age of 100, she broke 18 world records in succession. In the autumn of 2019, a new age group of "105-109" was set up in a Japanese swimming championship. After Nagaoka participated in the women's 50 meter backstroke competition, he officially retired. In mid January 2021, she also went to the swimming pool in Liujing City.

Swimming is a sport that many people like. Since my retirement, I have been swimming in Nanhui Swimming Pool in Pudong New Area almost every day. In addition to enjoying the pleasant cool, swimming also has a very "real" benefit - research has confirmed that swimming is the most effective exercise for longevity.

The British Journal of International Water Sports Research and Education pointed out that swimming can enhance heart and lung function, increase bone density, and is particularly beneficial to people to develop good posture and reduce joint pain. Yuan Peng, a fitness coach in Haosha, summed up this way: such a strong and safe exercise can become a lifelong fitness project.

Needless to say, after learning to swim for a period of time, you will find it easy to climb several floors. More importantly, swimming can also make people happy physically and mentally. In the swimming pool, the blue water and comfortable environment will let us get rid of the intense work and release.

You can learn breaststroke. You can use your palms to open the water and kick your legs. This process can not only help you vent your work pressure, but also bring you a sense of harvest when you move forward quickly. You can also learn backstroke. A skilled veteran can even lie on the water, close his eyes and slowly refresh himself, enjoying the peace brought by the water. You can also choose to hold your breath and dive underwater, and the environment you have never had before will appear around you. This is really a wonderful sport.

It seems that no matter from the fitness effect or fitness experience, swimming is really deserved to be called longevity exercise. In the hot summer, I put on my bathing suit and came to the swimming pool. I imagined myself as a child with three or five companions. I jumped into the swimming pool boldly, shot the waves as I wanted, and played happily. You will find that fitness is not a completely boring thing.

In the waist deep pool, you can feel the resistance of water and walk step by step, which is totally different from walking on land. At the beginning, you can practice lower limb movement and arm swing in the water. After you are familiar with it, you can increase the range of motion, walking, walking backwards, running, and jogging in situ in the water.

Water fitness makes good use of the buoyancy of water to reduce the weight burden on the body. For example, running on land requires the knee joint to bear an impact force equivalent to 4 times of the body weight, while running in water can not only avoid the damage to the knee joint, but also achieve the same exercise intensity. Overweight people can practice in water to achieve the goal of fitness.

Water dynamic cycling is a popular underwater fitness project in North America, which is to semi submerge fixed bicycles in the water for practitioners to step on. Using the heat dissipation and fluidity of water, the dynamic bicycle in water is more interesting, and has a better effect on the burning of leg and hip fat. Therefore, for people who want to lose weight on their lower limbs, water cycling is a good fitness project in summer.

Moreover, since the heat conduction capacity of water is more than 20 times that of air, it will consume a lot of heat even if it is still in water. Research shows that 20 minutes of exercise in water under the same intensity consumes more than one hour of exercise on land, which will soon achieve the fitness effect.

If you want to shape, water body exercises are more interesting and effective. It includes equipment, yoga, aerobics and other physical exercises in water, but it is not simple to transplant these sports into water. For example, the instrument exercise in water is mainly to use the resistance of water. With the help of empty water bottles, small buckets, balance rings, etc., it has a significant effect on the shaping of the chest, waist and hips. Water yoga also adds camel style, horse running style, etc. on the basis of traditional yoga, and makes full use of the resistance of water to protect from injury during practice, reducing the physical injury and pain that traditional yoga practice may bring.

When exercising on land, you often forget to breathe in the abdomen. However, when exercising in water, due to the pressure of water, you will be forced to change from chest breathing to abdominal breathing, which will strengthen your breathing muscles and increase your vital capacity.

Moreover, when exercising in water, the temperature, pressure, resistance of water, as well as the slapping of water current and waves can stimulate the skin, improve the blood circulation on the body surface, keep the skin moist and elastic, and delay aging, which is the first choice for women who love beauty.

Swimming is not only a good fitness exercise, but also the most effective longevity exercise.

However, it should be noted that the water temperature in the water should not be too cold, and 29~30 ℃ is the best. The best time to exercise is before meals or one hour after meals. It is better to exercise 2-3 times a week for 30-45 minutes each time. Do not take a hot bath or steam bath immediately after exercise, because it will further concentrate the circulating blood around the body, resulting in lower blood pressure and even syncope. Generally, after 15 minutes of exercise, take a shower after the body is in a relatively stable state.

Hello friends, let's join in the swimming! Swimming is the most effective fitness and longevity exercise!