Simple exercise method to keep you away from back pain

In spring, everything revived, the temperature began to gradually recover, and I took off my heavy coat and could exercise with a flexible body! Everyone knows that exercise is beneficial to health, but it is very difficult to keep exercising. The Nikkei News collected a lot of exercise suggestions from netizens through recruitment and invited professional experts to comment on exercise methods. If you want to exercise, you might as well take a look!!

　　Walking with big strides is a good exercise method 　　A 50-year-old man and woman have given their own exercise methods through recruitment—"get off the bus in advance when you get home from get off work, and then walk home with big strides", "When the weather is good, the couple goes out for a walk together after dinner in the evening." Nowadays, more and more people are increasing their walking exercises for health.

　　In fact, proper walking exercise can increase the activation of body metabolism, prevent lifestyle diseases, and strengthen the lower body and waist. The muscles of the body can prevent the occurrence of low back pain.

　　Kenshi Hashimoto, associate professor at the Sports Medicine Research Center of Keio University in Japan, advocates exercises for up to half an hour 2-3 times a week. When walking, try to walk as big as possible, so that the back muscles can be stretched naturally and the sight will also be thrown far. At the same time, bend the elbows to 90 degrees, swing greatly with the pace speed when walking, stretch back as consciously as possible, so that the muscles on the upper body can be stimulated and the muscles in the shoulders and neck are sore.

However, it is not easy to maintain exercise habits. Some netizens suggested that "on Saturday and Sunday, take their beloved SLR to a place you haven't been to," and "walking with a pedometer and challenging the number of steps you walk." Experts said that it is easier to maintain exercise habits after setting a goal for yourself or having fun with exercise.

　Some netizens said that they are used to walking downstairs to work every day, but experts said, "The intense exercise of going up and down the steps is like It is easy to injure joints such as knees and ankles, so it is not recommended for people to exercise by going up and down stairs. If you want to exercise better, you can try water exercise, such as walking in the water.

　　Exercise should slow down

　　Enjoy well even if there is no specific exercise venue and no specific exercise equipment is used, you can exercise well, such as radio exercises, soft gymnastics, etc. Some netizens said, "After getting up, do soft gymnastics on the bed for 5-10 minutes", " Do about 5 minutes of exercise before going to bed, and there are many people who regard such simple soft gymnastics as daily exercise.

　Many people also consider increasing load and other methods that can better exercise muscles when using soft bodies as exercise. Experts believe that this method is desirable, but it is important to note that after increasing the burden, you can stretch the muscles better, but don’t do it too quickly. It is best to extend each movement to 10-20 seconds. Slowly doing it is more conducive to good stretching of muscles. , and thus promote blood circulation.

　　Some people, especially women, choose pelvic gymnastics, which is also a good way to do it, because this kind of gymnastics can make people have better balance rods, and can also be easily done during walking or other daily movements, and also helps maintain correct standing and walking postures.

　　Doing housework is also a good way to exercise

　　In order to save time, many people will go to and from get off work This is actually a good way to exercise well. For example, when commuting to work, if you have a seat to sit, it is best to straighten your back and breathe with your nose in an abdominal manner, inhale the air deeply and spit it out slowly.

　　When cleaning, you can use the opportunity of using a vacuum cleaner to exercise your whole body, and when cooking, you can also exercise on tiptoe to exercise your leg muscles. In fact, as long as you want, you can exercise at any time.