Internationally, the life style with a daily total of 5,000 steps is called a static lifestyle. People in this lifestyle are sitting or lying most of the day, rarely standing, walking, doing housework and exercising.
1) Minimal static activity, away from mahjong tables and tables
The World Health Organization's research on health risk factors has shown that static lifestyle is one of the top ten causes of death and disability. 65%-85% of adults suffer from impaired health status due to insufficient physical activity. Static activities that last longer can cause muscle soreness, slower blood circulation, slower motility of the gastrointestinal tract, and insufficient blood supply to the brain.
The Ministry of Health of China pointed out that daily static activities should be shortened as much as possible. Do not sit still for more than 60 minutes. Appropriate relaxation is necessary for both adults and children, but it must not be used to indulge through the Spring Festival: playing cards, playing mahjong, and sometimes even playing and playing. Small play, love, hurt! Children are also not allowed to watch television and computer for a long time, let alone modern “electronic nanny†iPads and smart phones instead of taking care of their children.
It is suggested that you should get up for activities for 5-10 minutes every 60 minutes during the Spring Festival leisure time. Remember to stand up from your seat every hour and take a walk around the waist, stretch out in place, do some chores or do exercises.
2) Strength training is indispensable: indoor small exercise makes life easier
The last 10 years of research have shown that strength training can not only increase the body's muscle composition, increase the metabolic rate, improve cell health, but also can delay aging, accelerate the decomposition and metabolism of fat. Therefore, strength training is not only a magic weapon for male friends to increase their personal charisma, but also a secret weapon for female friends to reduce fat and shape.
During the Spring Festival, male friends can challenge the push-ups and push-ups at home. Women can use simple devices such as elastic bars and tension bands, and they can also lift dumbbells and do sit-ups. We recommend that you select 1-3 groups of strength training exercises. Each group should be repeated 8-12 times. The intensity of the action should be slightly higher than the muscle load. Remember that 2-3 times a week will achieve the ideal sports effect!
3) Aerobics and leisure sports: The whole family goes outdoors and enjoys nature
Aerobic exercise means that the energy supply for human activities is mainly supplied by aerobic metabolism. This kind of exercise is generally low in intensity, and the major muscle groups of the whole body participate, and the exercise lasts for a long time. Such as walking, jogging, cycling, dancing, climbing, swimming. Aerobic exercise can not only exercise cardiopulmonary function, exercise the whole body muscles, but also promote the secretion of the chemical substance dopamine in the brain, but it is a pleasant "reward" material.
Take time to spend time with their parents playing table tennis, climbing mountains, walking in the park, understanding their parents’ physical and mental conditions, riding bicycles, hiking with them, and seeing the cities where they live; and organizing a family basketball match with their siblings. , football games, and promote family exchanges; when the weather allows the whole family to go outdoors skating, skiing, of course, must pay attention to the safety of activities. This kind of systemic aerobic exercise is best performed 3-5 times per week, and each time it reaches 30 minutes or more, it will achieve the sport effect.
4) Lara bones live a hundred years old, the end of the year decompression and maintenance
Usually work sedentary, during the Spring Festival is an all night indoor fun, sedentary caused by muscle aches, nerve fatigue how to do? Let stretching exercise help you! Stretching exercise can not only increase the flexibility of the body, improve the ability of the muscle ligament to stretch and the efficiency of human sports, effectively prevent sports injuries, reduce the risk of sports injuries, but also can relax the tense muscles, relax the nerves, reduce and eliminate muscle tissue The stiffness and soreness. So regular stretching is necessary.
Common stretching exercises include calisthenics, lacing movements, and traditional Chinese folk culture, such as Ba Duan Jin. In addition, as an Indian art treasured yoga, it is more and more popular because of its omni-directional and comprehensive effects. The best way to stretch the exercise is to select 6-10 stretches, each of which lasts for 30 seconds. To stretch or even feel tight, it is best to practice 3-7 times per week!
There are many kinds of simple stretching actions, such as standing, raising one leg and pushing the body forward. Or, sit upright on a chair and separate your legs. Slowly bow your head and bend forward. Bend your head and stomach forward to between your legs and under your thighs. Stretch your waist muscles and hold for 5-15 seconds.
5) Many Benefits of Domestic Work: Work and Physical Activity
Walking, climbing stairs, doing housework, gardening activities, shopping, etc. Do not underestimate these seemingly simple housework. Often doing these tasks can increase energy consumption, exercise muscle strength, benefit the brain, and enhance physical fitness.
According to the “Guide to Prevention and Control of Overweight and Obesity in Adults in Chinaâ€, the energy consumption of household chores can also be comparable to some sports activities. Here's a comparison of people who weigh 60 kilos to do several common housework and walks (3 km/h speed):
Clean dusting 15 minutes = 937 steps
Cooking 15 minutes=1251 steps
Paint for 15 minutes = 1344 steps
Hand washing clothes for 15 minutes = 1400 steps
Mopping the floor for 15 minutes = 1,600 steps
Car wash 15 minutes = 1870 steps.
Male friends usually roll up their sleeves to help their wife wash dishes, mop the floor, and teach their children to do their own things. During the Spring Festival, the whole family mobilized to clean up a family. It was enjoyable, healthy and warm.
1) Minimal static activity, away from mahjong tables and tables
The World Health Organization's research on health risk factors has shown that static lifestyle is one of the top ten causes of death and disability. 65%-85% of adults suffer from impaired health status due to insufficient physical activity. Static activities that last longer can cause muscle soreness, slower blood circulation, slower motility of the gastrointestinal tract, and insufficient blood supply to the brain.
The Ministry of Health of China pointed out that daily static activities should be shortened as much as possible. Do not sit still for more than 60 minutes. Appropriate relaxation is necessary for both adults and children, but it must not be used to indulge through the Spring Festival: playing cards, playing mahjong, and sometimes even playing and playing. Small play, love, hurt! Children are also not allowed to watch television and computer for a long time, let alone modern “electronic nanny†iPads and smart phones instead of taking care of their children.
It is suggested that you should get up for activities for 5-10 minutes every 60 minutes during the Spring Festival leisure time. Remember to stand up from your seat every hour and take a walk around the waist, stretch out in place, do some chores or do exercises.
2) Strength training is indispensable: indoor small exercise makes life easier
The last 10 years of research have shown that strength training can not only increase the body's muscle composition, increase the metabolic rate, improve cell health, but also can delay aging, accelerate the decomposition and metabolism of fat. Therefore, strength training is not only a magic weapon for male friends to increase their personal charisma, but also a secret weapon for female friends to reduce fat and shape.
During the Spring Festival, male friends can challenge the push-ups and push-ups at home. Women can use simple devices such as elastic bars and tension bands, and they can also lift dumbbells and do sit-ups. We recommend that you select 1-3 groups of strength training exercises. Each group should be repeated 8-12 times. The intensity of the action should be slightly higher than the muscle load. Remember that 2-3 times a week will achieve the ideal sports effect!
3) Aerobics and leisure sports: The whole family goes outdoors and enjoys nature
Aerobic exercise means that the energy supply for human activities is mainly supplied by aerobic metabolism. This kind of exercise is generally low in intensity, and the major muscle groups of the whole body participate, and the exercise lasts for a long time. Such as walking, jogging, cycling, dancing, climbing, swimming. Aerobic exercise can not only exercise cardiopulmonary function, exercise the whole body muscles, but also promote the secretion of the chemical substance dopamine in the brain, but it is a pleasant "reward" material.
Take time to spend time with their parents playing table tennis, climbing mountains, walking in the park, understanding their parents’ physical and mental conditions, riding bicycles, hiking with them, and seeing the cities where they live; and organizing a family basketball match with their siblings. , football games, and promote family exchanges; when the weather allows the whole family to go outdoors skating, skiing, of course, must pay attention to the safety of activities. This kind of systemic aerobic exercise is best performed 3-5 times per week, and each time it reaches 30 minutes or more, it will achieve the sport effect.
4) Lara bones live a hundred years old, the end of the year decompression and maintenance
Usually work sedentary, during the Spring Festival is an all night indoor fun, sedentary caused by muscle aches, nerve fatigue how to do? Let stretching exercise help you! Stretching exercise can not only increase the flexibility of the body, improve the ability of the muscle ligament to stretch and the efficiency of human sports, effectively prevent sports injuries, reduce the risk of sports injuries, but also can relax the tense muscles, relax the nerves, reduce and eliminate muscle tissue The stiffness and soreness. So regular stretching is necessary.
Common stretching exercises include calisthenics, lacing movements, and traditional Chinese folk culture, such as Ba Duan Jin. In addition, as an Indian art treasured yoga, it is more and more popular because of its omni-directional and comprehensive effects. The best way to stretch the exercise is to select 6-10 stretches, each of which lasts for 30 seconds. To stretch or even feel tight, it is best to practice 3-7 times per week!
There are many kinds of simple stretching actions, such as standing, raising one leg and pushing the body forward. Or, sit upright on a chair and separate your legs. Slowly bow your head and bend forward. Bend your head and stomach forward to between your legs and under your thighs. Stretch your waist muscles and hold for 5-15 seconds.
5) Many Benefits of Domestic Work: Work and Physical Activity
Walking, climbing stairs, doing housework, gardening activities, shopping, etc. Do not underestimate these seemingly simple housework. Often doing these tasks can increase energy consumption, exercise muscle strength, benefit the brain, and enhance physical fitness.
According to the “Guide to Prevention and Control of Overweight and Obesity in Adults in Chinaâ€, the energy consumption of household chores can also be comparable to some sports activities. Here's a comparison of people who weigh 60 kilos to do several common housework and walks (3 km/h speed):
Clean dusting 15 minutes = 937 steps
Cooking 15 minutes=1251 steps
Paint for 15 minutes = 1344 steps
Hand washing clothes for 15 minutes = 1400 steps
Mopping the floor for 15 minutes = 1,600 steps
Car wash 15 minutes = 1870 steps.
Male friends usually roll up their sleeves to help their wife wash dishes, mop the floor, and teach their children to do their own things. During the Spring Festival, the whole family mobilized to clean up a family. It was enjoyable, healthy and warm.
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