Office family exercise midway between commuters

1. Pay attention to the harm of sitting for a long time

　　If you are a long-term sitting person, then if you have a healthy body, you should get up and move every hour you sit, stretch your waist, expand your chest, and walk around. Some people sit in "soft seats", and the most compressed part is exactly the prostate, so it is best to change it to a "hard seat", or only make it the first 1/3 of the chair. At this time, the waist and back will naturally be straight, which can not only relieve the long-term compression of the prostate, but also relieve the pain of the back and back for a long time. Pusterior muscle strain and intervertebral disc herniation.

　　Don’t underestimate this detail! After persisting for a while, you will find that various common problems of office workers are far away from you! So stick to it!

2. Walk 6,000 steps a day

　　As long as you are willing, you can leave the last part of your day for a long-lost and most familiar exercise method to complete. The walking method we recommend to everyone here is accurately called "walking", which is different from ordinary walking or shopping. The speed and exercise volume of walking are between walking Between trotting.

The speed of walking is the key factor that determines the exercise effect. It usually varies from person to person according to personal physical conditions. It can be divided into slow walking (about 70-90 steps per minute), medium-speed walking (90-120 steps per minute), and fast walking (120-140 steps per minute).

　　Study points out that walking at least 6,000 steps per day has a good preventive effect on obesity, hypertension, diabetes and other diseases. How to achieve 6,000 steps per day What about the quantity? The activity plan we recommend is very simple. Walk at medium speed, about 100 steps per minute, and 30 minutes to get to work and get off work, so you can easily achieve this goal. If you are not completed during the day, you can still have time to make up for the missing steps after dinner. If you insist on "walking" for a long time, you will "walk" and get fat.

　　Finally, the editor recommends that if you can take time and make sure you exercise 2-3 times a week for your own health! Whether it is a gym or outdoor exercise, it is a good choice!