Stand Up: Keep Up Like a Marathon Every Day
"You see, I'm standing. It needs all the small muscles and other muscle strength in my legs to support me." Dr. Mike Rosemaw said that he was used to standing at the office. If he could stand five days a week for a long time and accumulate three hours a day, it would be as good as running 10 marathons a year. In response, Wang Jun, an associate professor in the Department of Sports Physiology, Beijing Sports University, said that standing three hours a day was not a continuous station, otherwise blood circulation would be affected.
Standing can consume more energy than sitting and lying, but it is less effective than running and swimming. But the biggest lesson Mike Rosemaw has given us is that we need to find every opportunity to move ourselves, such as walking to communicate with colleagues, standing up to answer the phone, taking the stairs as far as possible, and parking far away when we go to the supermarket.
Walking: Health is walking 10,000 steps a day
Walking is the simplest and easiest medium-intensity physical activity. Compared with jogging, walking is considered safer and easier to master because of its gentle movement - the impact force produced by landing on the sole of the foot is half of the body weight. It also consumes less energy, so it is suitable for people of all ages. The recommended health prescription at home and abroad is to walk 10,000 steps a day.
Walking for more than three hours a week can reduce the risk of cardiovascular disease by 35%-40%. Walking for 10,000 steps a day can reduce the risk of cardiovascular and cerebrovascular disease by 60%. Walking for more than seven hours a week can also reduce the incidence of breast cancer by 20%. At the same time, it has a 50% assistant effect on type II diabetes. Recently, scientists, including Israelis and the United States, were surprised to find that walking gently and vigorously can even have magical anti-aging effects.
Flat support: the most popular instrument-free sport
It is almost the most popular sport this year. Driven by celebrities such as Pan Shiyi, the real estate guru and the writer, the time for flat-panel support has become a compulsory course for many people every day. Its function is similar to push-ups, which can exercise core muscle groups and improve body balance.
The movement of plate support must be standardized, otherwise it may cause cervical or lumbar spine injury. Its main points are: lying prone, two elbows supporting on the ground, and the distance is the same as shoulder width, two toes close together, upper arm and trunk efforts to maintain 90 degrees, as far as possible to keep the head, shoulder, waist, legs and buttocks on the same plane, hip joint can not fall or tilt to both sides of the body. To make flat support, we must do it step by step according to our strength. It can be divided into 4 to 6 groups, each group doing 20 to 30 seconds, 20 seconds rest in the middle. People with lumbar intervertebral disc herniation, hypertension and heart disease should be guided by a doctor.
Write in the end, good health is exercised, for your own health, choose a suitable way, let yourself move!