Experts teach you how to turn life into a gym

Transferred from: Global Network Release Date: November 16, 2018 Release Department: Network Department

    [Global Network Comprehensive Report] According to the British Daily Mail on November 13, the American Heart Association released a new exercise guide, saying that no matter how long you exercise, any exercise will help you stay healthy. So, how can exercise be integrated into life? Personal trainer Elizabeth Crutchfield provides six methods suitable for exercising at home. From the kitchen to the toilet, they can become your gym!

　　1. Get up and start exercising!

　　Start exercising immediately after you wake up and maintain it for at least 5 minutes. Walking, dancing, stretching, all of these activities can activate your body.

　　Many studies have shown that exercising in the morning is more effective. In 2012, a study by Brigham Young University in Utah found that women who exercise in the morning can keep active all day long, thus reducing calorie intake.

　　2. Park the car further away from the unit!

　　After starting work, do not sit at your desk all day! If your colleague or client is talking to you, you can go find him or her, or take a walk and chat in the block after lunch. If you need it, you can also purchase a smart watch to detect your movements and regularly remind you to stand up and participate in activities. A study published last year in the Annals of Internal Medicine found that those who sat for less than 30 minutes at a time had the lowest risk of death.

　　3. During work, the sitting position cannot exceed 30 minutes

　　After starting work, do not sit at your desk all day! If your colleague or client is talking to you, you can go find him or her, or take a walk and chat in the block after lunch. If you need it, you can also purchase a smart watch to detect your movements and regularly remind you to stand up and participate in activities. A study published last year in the Annals of Internal Medicine found that those who sat for less than 30 minutes at a time had the lowest risk of death.

　　4. Turn dog walking into a daily exercise

　　Taking a 15 minute dog walk 1-2 times a day can benefit your physical health. When the dog is running in the park, you can stretch your body on the bench, 5 times on the left and 5 times on the right, or use the chair to do anti Push-up exercises.

　　Even for places to walk dogs, it is advisable to consciously choose small hills, as walking on slopes enhances muscle exercise. Muscles burn calories more efficiently, and the increased muscle can help you lose weight quickly. Meanwhile, the intensity of walking uphill is equivalent to running flat, but the pressure on the knee and hip joints is less.

　　Don't forget to exercise when cooking!

　　When you wait for a pot of water to boil, you can do counter Push-up on the table, or do five lunges in the air. During this period, you can also engage in deeper exercises, such as exercising muscles in a certain area of the body. Hip lifting is a good choice: clamp the buttocks, hold for 10 seconds, and then relax. Or tighten your Triceps and hold for 10 seconds before relaxing.

　　6. You can also exercise by sitting on the toilet!

　　You, who have already sat on the toilet, can do 8 to 10 squats before getting up. Squatting up can not only exercise leg muscles, enhance core strength, but also reduce the risk of injury caused by physical aging. In 2017, a study by the University of Illinois at Urbana Champaign found that squatting when a person falls backwards can reduce the risk of wrist injury by 11% and hip injury by 18%. (Xuan Zeyi, Li Zongze)

(Editor in Chief: Xu Xinyi, Xu Xiaohua)