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11-year-long research has confirmed that persisting in exercise can prolong life and reduce the incidence of 13 kinds of cancer.

If there is a "universal prescription" that can lower blood pressure, blood fat and blood sugar at the same time, prevent cancer and eliminate insomnia, it is exercise.

According to the World Health Organization,Lack of exercise has become the fourth largest risk factor for death in the world.Long-term lack of exercise will reduce the function of body organs and tissues by 30%.

In 2018, the National Cancer Institute of the United States conducted an 11-year follow-up study of 1.44 million people, and concluded that proper exercise can reduce the incidence of 13 kinds of cancers by more than 10%, and the relative life span will be longer.

How exactly does exercise change the body? How should we choose suitable sports?

The best health care secret for the body is not a panacea, but exercise, which has many benefits for our body.

Strong bones:Exercise can make bones grow and develop better, strengthen bones, and enable bones to bear greater loads. Persisting in exercise can enlarge the bony process attached to muscles, improve bone metabolism and blood circulation, improve the ability of bones to resist various changes, strengthen joint toughness, and prevent bone hyperplasia and muscle degeneration.

Promote blood circulation:Aerobic exercise, in particular, can increase cardiovascular blood output and enhance myocardial contractility, thus improving the blood circulation of the whole body and preventing the occurrence of arteriosclerosis. Exercise can protect blood vessels and reduce the risk of cardiovascular diseases.

Enhance lung function:Insisting on exercise can strengthen the respiratory muscles, expand the range of breathing movements, and increase the breathing difference, thus enhancing the vital capacity and lung function.

Help digestion and absorption:Gastrointestine is an important organ for human digestion and absorption, and exercise can help increase appetite, promote gastrointestinal peristalsis and blood circulation, promote the secretion of digestive glands, enhance the digestion and absorption ability of gastrointestinal nutrition, and strengthen the metabolic ability of the whole body.

Delay aging:When you reach a certain age, your body’s toughness and metabolic ability will begin to decline, and insisting on exercise can keep your joints flexible, delay muscle relaxation and make your body younger.

People at different ages can choose different sports according to the characteristics of their bodies at different ages, which can better reflect the role of sports.

20 years old:You can choose any high-intensity exercise, such as marathon, runaway and other high-intensity aerobic exercises, to reserve resources for good health;

30 years old:Choose high-intensity aerobic exercise or strength exercise such as mountain climbing and jogging, and pay attention to stretching ligaments before and after exercise;

40 years old:You should choose moderate-intensity sports, such as swimming, brisk walking, jogging, cycling, etc., and increase strength exercises;

50 years old:You can choose moderate intensity aerobic exercise, such as swimming, cycling and brisk walking, while maintaining moderate muscle strength exercise. For women of this age, you can do some flexibility exercises such as yoga to keep your body flexible;

60 years old:Exercise should focus on improving the quality of life, improving psychological endurance and preventing falls, and ballroom dancing, swimming and walking are all good choices;

70 years old:At this age, taking part in sports should be based on safety, and you can choose walking, Tai Chi, Qigong and other sports.

80 years old:The elderly should choose low-intensity exercise, slow and rhythmic, and can choose Tai Chi, Baduanjin and gateball.

Proper exercise for the elderly has many advantages, but because the elderly are older, there are many places to pay attention to in exercise, otherwise it is easy to walk into the following sports misunderstandings:

1. Is morning the best exercise time?

Many elderly people like to exercise in the morning, but the high content of carbon dioxide in the air in the morning is not an ideal exercise time. In addition, human blood is sticky in the morning, especially in cold weather, which is easy to cause cardiovascular diseases. Old people can choose to exercise in the afternoon.

2. Exercise immediately after meals.

Many people believe that a walk after a meal is good for digestion. However, exercise immediately after meals will lead to an increase in blood flow of skeletal muscles, which will affect digestive function. Long-term exercise after meals will easily lead to gastroptosis.

?You don’t need to exercise if you often do manual labor.

Often doing housework is limited to the activities of certain organs and organizations, which has certain limitations and even unreasonable activities. Only scientific and reasonable exercise can make all parts of the body, joints and muscles get full and comprehensive activities, and all organs can also get comprehensive exercise.

Exercise can bring people health and happiness, but don’t go into the misunderstanding of exercise, master the correct types and ways of exercise, and make your body more and more "young"!

# Breeze Project ##39 Healthy Super Group #

References:

1. Liu Jianyu. Misunderstanding of exercise health care for the elderly [J]. Friends of Science: Next, 2009 (11): 73-74.

2. Huang Huiming. Decryption of longevity: How to exercise at different ages? [J]. Contemporary Model Workers, 2014: 77.

3. Ouyang Jun. Physical benefits of exercise [J]. Health Guide, 2012,18 (4): 58-59.

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Promote the further expansion of automobile consumption

Analects of Finance and Economics

Author: Wang Qing (Deputy Director and Researcher, Institute of Market Economy, the State Council Development Research Center)

Automobile is a large-scale and relatively high commodity in China’s consumption market, and it is also an important field for the continuous upgrading of residents’ consumption structure. To effectively expand and better release automobile consumption, we should grasp the new changes, trends and requirements in the automobile market, and speed up filling shortcomings, unblocking points and optimizing the environment.

At present, China’s automobile consumption has obviously accelerated, and there are many bright spots in market growth, which is the "highlight" of national and local consumption promotion. Driven by a number of policies, the automobile market has obviously warmed up. From January to October this year, a total of 23.97 million vehicles were sold, up 9% year-on-year, and the growth rate increased by 4.5 percentage points over the same period; The total retail sales of automobile products was 3.9 trillion yuan, accounting for 11.3% of the total retail sales.

At the same time, the upgrading trend of automobile consumption structure is obvious. Statistics show that the proportion of sales of models below 100,000 yuan continues to decrease, and the proportion of middle and high-priced models above 100,000 yuan continues to rise, especially luxury brand models above 300,000 yuan continue to sell well, with a year-on-year growth rate of over 30%. The consumption heat of new energy vehicles continues to climb. From January to October, a total of 7.28 million new energy vehicles were sold, up 37.8% year-on-year, accounting for more than 60% of the global sales in the same period. In October, the sales volume approached the million-vehicle mark, and China became the world’s largest new energy vehicle consumption market for eight consecutive years. Automobile exports continue to maintain a high growth trend. In the first 10 months of this year, China exported a total of 3.92 million vehicles, up 60% year-on-year, including about 1 million new energy vehicles, which doubled last year and is expected to become the world’s largest automobile exporter this year.

From the general law of automobile consumption in developed countries, there is generally an "S"-shaped change between the car ownership per thousand people and the per capita GDP, and there are three stages: introduction period, popularization period and maturity period. In the popularization period, it will experience two stages of high-speed and medium-speed growth, and the dividing point is about 100 cars per thousand people. After crossing the 100-vehicle mark in 2014, China’s automobile ownership has gradually turned to medium-speed growth, and has exceeded 200 vehicles in 2021. After turning to the medium-speed growth stage, the market increasingly presents two prominent characteristics: first, the potential growth rate of automobile demand, that is, the growth rate that potential demand can actually support, gradually falls back; Second, the main driving force to promote the growth of automobile consumption has shifted from the demand for first-time car purchase to the demand for upgrading. It is estimated that by 2030, China’s automobile market will still maintain a growth rate of about 3%, and in the past two or three years, it will be roughly at the level of 4%~5%, and automobile consumption still has great growth potential.

From the structural point of view, the structural change of automobile demand has begun to strengthen the supporting role of sales. The first is the replacement and update demand brought by consumption upgrading. At present, nearly 100 million private cars in China have reached or exceeded 6 years old, and they have entered a large-scale renewal cycle. Updating 1% every year can drive considerable sales. In 2022, about 60% of China’s automobile sales will be purchased or replaced. The second is the demand for new energy vehicles led by technological progress. The market share of new energy vehicles is 20% to 50%, which is the fastest growing stage. It is predicted that by 2025, the market share of new energy vehicles in China will reach 50% and the annual sales scale will reach 15 million. Third, the demand for cascade expansion supported by the rural market. From 2018 to 2022, the average number of family cars per 100 households in rural areas increased from 22.3 to 32.4, with an average annual growth rate of 12%, twice the growth rate of towns in the same period, and it is in the fastest stage of increasing the number of cars per 1,000 people. The fourth is the related consumption demand of automobile aftermarket expansion. The personalized and fashionable consumption of young consumers is rising day by day, and the demand for car modification and beauty is very strong, with great growth potential.

To effectively expand and better release automobile consumption, we must conform to the new characteristics and general trends of automobile consumption and market, speed up the filling of consumption shortcomings, unblock policy blockages, and optimize the market environment.

Actively promote the upgrading of old models. Combined with local policy experience, promote the adjustment and upgrading of automobile stock and stimulate incremental consumption. Appropriately increase the replacement subsidy and increase the reward for upgrading fuel vehicles to new energy vehicles. Promote the abolition of unreasonable restrictions on second-hand car transactions, further facilitate second-hand car transactions in different places, and promote the standardized and large-scale development of the second-hand car industry.

Continue to expand the consumption of new energy vehicles. Accelerate the planning and construction of charging facilities, and accelerate the charging facilities to enter communities, highways, scenic spots and public parking lots (parking spaces), effectively alleviating mileage anxiety and charging anxiety. Accelerate the research and development of related technologies and further reduce the cost of car purchase and car use.

Accelerate the activation of rural automobile consumption market. Improve rural roads, gas stations, charging stations and other infrastructure conditions, guide the sinking of automobile distribution and service networks, and realize the synergy of automobiles and services to the countryside. Promote the precise management of pickup trucks, and clarify regulations such as annual inspection, scrapping and high-speed charging.

Orderly release the market consumption demand after the automobile. Promote the standardized, transparent and efficient development of automobile parts circulation, promote the upgrading of automobile maintenance services, and accelerate the construction of new energy vehicle maintenance technical standard system. Build a multi-level automobile race pattern, orderly release consumer demand such as automobile beauty, and activate the aftermarket consumption potential of automobiles.

Focus on optimizing the automobile consumption policy and environment. Optimize the tax rate of automobile purchase tax and consumption tax, and effectively promote automobile echelon consumption. Strengthen the construction of urban smart transportation and create a good car environment. Strengthen comprehensive financial support for automobile consumption services.

Guangming Daily (15th edition, November 23rd, 2023)

Source: Guangming Net-Guangming Daily