Exercise is the cornerstone of good health. Not only does it help strengthen bones and muscles, enhance cardiopulmonary function, and prevent and treat many chronic diseases, but in recent years, as new evidence from scientific research on exercise and the human body continues to emerge, people are realizing that the benefits of exercise for the human body are far beyond traditional perceptions, and there are many that you may not expect. A recent study published in the top international journal JAMA Internal Medicine showed that researchers from the National Cancer Institute (NCI) and other institutions found a direct correlation between high levels of recreational physical activity and a reduced risk of developing 13 different cancers. The study included 1.4 million participants. Compared to low levels of physical activity, high levels of physical activity reduced the risk of 13 of 26 cancers, including esophageal adenocarcinoma (42% risk reduction), liver cancer (27%), lung cancer (26%), kidney cancer (23%), pancreatic cancer (22%), endometrial cancer (21%), myeloid leukemia (20%), myeloma (17%), colon cancer (16%), and head and neck cancer (15%), rectal cancer (13%), colon cancer (13%), and breast cancer (10%). In August of this year, the British Medical Journal also published online the quantitative relationship between increased exercise and reduced incidence of breast and colorectal cancer, and is based on a large data analysis that is very convincing. Benefit 2: Aerobic exercise slows aging by affecting chromosomes Chromosomal telomeres are the terminal part of chromosomes. Past research has shown that the length of chromosome telomeres is an indicator of longevity (or aging). People with longer chromosome telomeres typically live longer, while those with shorter chromosome telomeres live shorter lives. A team of researchers from several Belgian research institutions found that age-related loss of chromosomal telomeres limits the ability of human tissues to replicate.Diman’s research suggests that aerobic exercise stimulates the transcription of chromosomal telomeres to long non-coding RNA molecules. Aerobic exercise may play a role in controlling the transcriptional control of chromosomal telomeres. Their paper was published in the journal Science Advances. In the new study, the researchers found evidence that aerobic exercise releases a chemokine that produces a molecule that can extend the length of chromosomal telomeres, thereby slowing aging. Benefit 3: Moderate-intensity exercise helps improve memory and thinking A U.S. study found that older Americans who exercise regularly think more quickly, have better memory function and process information faster. The study was published in the journal Neurology. The study analyzed the cognitive benefits of moderate- to vigorous-intensity physical activity in subjects of different ethnicities in New York City, with an average age of 71 years or older, without cognitive impairment, followed for five years, and their cognitive abilities were compared to baseline scores at the end of the study. The study found that people who exercised regularly had much better memory function than those who did not exercise much or only lightly, and that those who exercised at high intensity did not show an advantage. The hippocampus region of the brain is the core of the brain’s learning and memory system, and experiments in which children, adults, and older adults participated showed that the healthier people who promote health through exercise, the better this part of the brain structure grows. German researchers have found that learning foreign language vocabulary while walking or riding a bicycle can help you remember it better, and that moderate aerobic exercise can boost learning, attention and abstract reasoning skills in 15% of the brain. Many people with significant academic achievements have said they love exercise, and German physicist Wolfgang Kettler, winner of the 2001 Nobel Prize in physics, is one of them. He said, “Although I won’t make major discoveries while running, it gives me time to think about problems. Some questions are actually quite simple, but you have to be relaxed enough to figure out the answers.” Benefit 4: Exercise relieves anxiety and depression by promoting the release of endorphins. The body secretes a “happy” hormone during exercise, which makes us open-minded and happy from the inside out. This is called the happy hormone is “endorphins”, can significantly enhance the body’s sense of well-being. Italian scholars pointed out in 1980 that the level of “endorphins” in the body after strenuous exercise will rise to eight times the level in quiet time. “Endorphin” is a hormone secreted and released by the pituitary gland, which has a good analgesic effect, similar to morphine, but the effect is about 200 times stronger than morphine. Exercise can also effectively relieve work fatigue, and promote blood circulation, so that the brain intake more oxygen. Therefore, after each exercise, feel clear-headed and clear thinking. Once you get into the habit of exercising, if you suddenly stop, you will feel uncomfortable, in fact, your body becomes dependent on the euphoria brought by “endorphins”. Of course, this is a good addiction. Virend Somers, a cardiologist at the Mayo Clinic, believes that exercise is also a social activity, and that this social activity is an effective antidote to loneliness. Benefit 5: Adhering to regular exercise can effectively prevent sarcopenia in the elderly The quality and function of muscles (especially core muscles) is a key reserve for maintaining somatic function in the elderly and safeguarding one’s quality of life. After the occurrence of sarcopenia, it will be more difficult for the elderly to maintain their somatic functions, and they will be more likely to develop frailty. To enhance muscle mass and muscle strength in individuals, the earlier the intervention, the better, and start to build up muscle reserve in middle and young age. A good muscle reserve will be a great asset when a person enters old age. Muscle reserve does not necessarily allow the elderly to live longer, but it does allow for a better quality of life and better somatic function. There is also a link between exercise and longevity, with people who exercise 7 hours a week having a 60% higher chance of living longer than those who exercise less than 30 minutes. Benefit 6: Exercise builds self-discipline and personal grooming Consistent and regular exercise for a long time will help people improve health literacy, increase self-discipline, build a fit body, increase self-esteem and self-confidence, and form a virtuous cycle. If you go against the grain, it is easy to cause obesity and many diseases. In some Western countries, presidential candidates will announce their fitness plans to the public during the campaign, which represents their self-discipline, and people with strong self-discipline are more likely to be trusted. Putin and Obama during the campaign summary, athlete-like physique became an important weight for them to win votes. It has been proven in abundance that a well-built person will be more likely to succeed than an obese person. Maintaining a good figure is at the same time the process of maintaining self-discipline habits and exercising willpower. Benefit 7: Moderate exercise will benefit children’s attention span and self-control Maintaining 20 minutes of aerobic exercise a day improved the attention span of German elementary school students, and a randomized control trial in the United States yielded similar results. The children’s executive control improved, and they were better able to avoid distractions, perform multiple tasks, and better control and manage the information in their brains. A new study shows that the level of cognitive performance of students is related to their physical fitness. In 2006, Matthew Mahar had 243 students move around the school for 10-20 minutes a day to measure their concentration, and after five weeks of training found that the students stayed focused in class an average of 8 percent longer than before. The least attentive students increased their attention span by 20 percent. Exercise to improve self-control also applies to adults. Researchers in the United States have found that yoga improves body control. Similarly, dance plays an important role in improving physical and mental state. To remember dance movements, the left brain relies on organization and comprehension; to keep up with the beat and dance with rhythm and beauty, the right brain relies on the coordination and imagination of the body. Gain eight: exercise can offset the health risks of sedentary An international team recently published a report in the British medical journal “The Lancet” said they analyzed a number of previous research findings in depth, more than one hour of moderate exercise a day, you can offset the health risks associated with sedentary. To further explore this issue, scholars from Norway, the United Kingdom, Australia and the United States and other research institutions, a comprehensive analysis of 16 previous research findings, involving data from more than 1 million people. Researchers pointed out that 60 to 75 minutes of moderate exercise per day is enough to eliminate the risk of premature death from sitting for more than 8 hours a day. The researchers also found that the population surveyed, those who do not move much during the day, regardless of how long they are sedentary, their risk of premature death is 28% to 59% higher than the group with the highest level of exercise. Benefit 9: Exercise inhibits excessive oxidative stress Excessive oxidative stress (excessive inflammatory response) is now widely recognized by the medical community as the initiating factor for many chronic diseases such as diabetes. In the past two years, Rodrigues and Monteiro and other scholars have found that exercise can inhibit excessive oxidative stress by affecting the production process of various inflammatory mediators, thus playing a role in what we commonly call “anti-inflammatory”, which can help us prevent chronic diseases or control the progression of chronic diseases. Benefit 10: Exercise helps intestinal flora health More and more medical evidence shows that intestinal flora is closely related to human health. Recently, researchers from the University of Cork in Ireland found that exercise may have a beneficial effect on the diversity of gut flora, the first study to suggest that physical activity may increase gut flora diversity. Fergus Shanahan, professor of medicine at the University of Cork in Ireland, who conducted the study, said, “The most important implication of our study is to begin to bring attention to the fact that exercise may benefit the flora in the body and be associated with its diversity.” Researchers studying professional rugby players found that the flora in the digestive systems of these talented athletes was more diverse than that of men of similar age and size. Life is about exercise, and exercise is good for your health. The way to scientific exercise is to carry out regular, long-term, targeted exercise based on medical assessment and personalized exercise guidance. The road to health, you and I walk together!