Interviewed expert: Xu Jiang, Ambassador for Micro Sports Promotion at Tsinghua University

　　In China, more than 8 out of 10 adults lack exercise, and the fast pace of life leaves many people without time to exercise. To this end, the National Health Commission's Bureau of Disease Control and Prevention has released the "Chinese Adult Physical Activity Guidelines", actively promoting micro sports. Micro motion is not only a set of "small actions", but also a brand new sports concept that spreads the concept of "no formality, action is useful". Xu Jiang, the ambassador for promoting micro sports at Tsinghua University, recommended a set of five bird micro sports for readers of Life Times, which can be practiced at any time.

　　Warm up: Crazy hand rubbing. Quickly and fully rubbing your hands for 60 seconds can refresh your mind, promote blood circulation, and enhance cardiovascular function. However, patients with serious cardiovascular disease should do what they can.

　　The first bird: sit still and observe the sky. Keep your chest up and head up, with your legs apart and shoulder width apart. Relax your shoulders, extend your head up as much as possible, with your hands meeting your fingers behind your back, and extend back vigorously. Raise your hands up and clamp your shoulders. Slowly turn your head to the left and use the remaining light of your eyes to look at your hands behind you, without holding your breath. Then slowly turn your head to the right and use the remaining light to look at your hand. Repeat the left and right rotation for 60 seconds.

　　Second bird: Swans playing in the water. Raise your chest and head up, raise your hands flat on the side, and try to extend them to both sides as much as possible. Flip your wrist, thumb down, palm facing back. Open your arms as far back as possible, and then swing the animation circle from front to back, as far as possible behind your body. With the rhythm of arm swing, stand on tiptoe up and down. When standing on tiptoe, the heels cannot touch the ground. Repeat for 30 seconds. Then swing your arms in an animation circle from back to front, and try to do it behind your back as much as possible. Repeat on tiptoe for 30 seconds.

　　Third bird: Chain turn bear waist. Take a step to the left with your left foot and bend over. Rotate the animation circle clockwise with both hands. Be careful not to bend too sharply to avoid pulling muscles. When getting up, try to straighten your waist forward as much as possible, and do not straighten it too sharply to avoid "flashing". Repeat the above action for 30 seconds. Then use both hands to rotate the animation circle counterclockwise from right to left, with opposite directions and consistent actions. Repeat for 30 seconds.

　　The fourth bird: crazy Maneki-neko. Reach forward with both hands and fully open your fingers. Then, forcefully swing your arms down and clench your fists. Gradually increase the speed and repeat the action for 60 seconds.

　　Fifth Bird: Golden Rooster swings its legs. Stand tall and lift your head. Swing the left leg forward for 10 seconds, gradually increasing the amplitude, and be careful not to fall. Then, swing the left leg sideways for 10 seconds, gradually increasing the amplitude. Next, swing the left leg back for 10 seconds, and the amplitude also increases. Stand and swing your right leg forward, side, and back for 30 seconds. After improving balance, you can close your eyes and swing your legs.