一、挥拍运动（羽毛球、乒乓球、网球等） 全因死亡风险降低47%、心血管疾病死亡风险降低16%。 运动优势： 高强度间歇训练模式，利于控制三高、体重，能够有效增强心肺功能。 建议： 每周可以进行2～3次挥拍运动，每次时长可以控制在30～60分钟。 二、游泳 一项追踪8万人的研究发现：有3种运动在降低全因死亡风险和降低心血管疾病风险方面有着显著作用。 运动优势： 游泳是全身性运动，对关节压力较小，老少皆宜游泳。 建议： 每周2～3次，每次30～45分钟。 三、有氧运动（跑步、骑车、快走、跳舞等） 全因死亡风险降低27%、心血管疾病死亡风险降低36%。 运动优势： 坚持有氧运动能够促进血液循环，增强心肌收缩能力和血管弹性，利于控制三高，能够降低心血管疾病的风险。 全因死亡风险降低28%、心血管疾病死亡风险降低41%。 建议： 每周5次，每次30～60分钟。 ...

Core Insights - The 2025 China Brand Person Annual Conference, themed "Who Earns Respect for China," will take place on December 29 in Shenzhen, gathering over 2,000 elites from various sectors to reflect on the history of Chinese brand development and explore new trends and opportunities in brand building [2][16]. Group 1: Health and Sports - Experts emphasize that personal health relies on individual actions, with running being highlighted as a simple, safe, and effective way to maintain health [4][19]. - The importance of perseverance and self-belief in extreme challenges is underscored, with a focus on the responsibilities towards the nation, family, and teammates [6][21]. - Health is presented as the true fashion, with the notion that the well-being derived from sports shapes a positive mental outlook, essential for entrepreneurs leading brands globally [8][23]. Group 2: Personal Experiences and Insights - A speaker shares that balancing time for exercise and work is feasible, suggesting that neglecting physical activity can lead to health issues, and emphasizes the importance of finding one's own pace in both running and life [1][17]. - A founder discusses integrating exercise into daily life, illustrating that consistent small actions, like taking the stairs, can cultivate endurance and entrepreneurial resilience [10][25]. - Another entrepreneur reflects on how basketball helped regain confidence during financial struggles, asserting that physical activity is crucial for maintaining trust and motivation in challenging times [12][27]. Group 3: Strategic Investment in Health - The collective call from the speakers is for entrepreneurs to view exercise as a strategic investment, fostering physical strength and mental resilience to ensure sustainable business growth [14][29].

Core Viewpoint - Regular physical activity is essential for health, significantly reducing the risk of chronic diseases such as type 2 diabetes and extending lifespan through optimal exercise regimens [6][12]. Group 1: Exercise and Health Benefits - Exercise is recognized as one of the four pillars of health, alongside sunlight, air, and water, with historical roots tracing back to Hippocrates [6]. - Modern studies confirm that engaging in 60 minutes of moderate-intensity exercise daily can significantly lower the risk of metabolic diseases, particularly when combined with strength training [7][9]. - A recent study indicates a linear relationship between daily exercise duration and the risk of type 2 diabetes, with a reduction in risk of 74% for those exercising over 68 minutes per day [9][10]. Group 2: Optimal Exercise Duration - The World Health Organization (WHO) recommends at least 150-300 minutes of moderate-intensity aerobic exercise weekly, but recent findings suggest that achieving 2-4 times this amount maximizes health benefits [12][13]. - A study covering 116,000 adults over 26 years found that adhering to the higher exercise volume can reduce all-cause mortality by up to 31% [12][13]. Group 3: Strength Training and Aging - Strength training is shown to delay biological aging by an average of 3.9 years, with a recommendation of 90 minutes per week to achieve this effect [15][16]. - Regular strength training can enhance metabolic rate, improve insulin sensitivity, and reduce the risk of chronic diseases such as hypertension and coronary heart disease [15][17]. - The combination of strength training and aerobic exercise yields greater health benefits than either form alone, promoting both muscle retention and fat loss [17].