How can we exercise to keep fit?

Many friends think that fitness can only be achieved by doing some more professional sports, such as receiving guidance from professional coaches in the gym. In fact, there are many types of sports in our lives. Even when doing housework at home, you can do some exercise and achieve the purpose of fitness. Let’s take a look at some very simple sports that we usually do.

Washing clothes and cooking can be converted into exercise

Kong Lingzhi, deputy director of the Disease Control Bureau of the Ministry of Health, explained at the founding meeting of the China Health Communication Ambassador Alliance that "walking 10,000 steps a day" is a health goal that many people know, and to achieve this goal, we must first understand the concept of "1,000 steps of exercise." "1,000 steps of exercise" here is a unit to measure our exercise volume, which is equivalent to walking 1,000 steps (about 10 minutes) at a speed of 4 kilometers per hour.

"1,000 steps of exercise" is not a fancy concept. It can be transformed into a convenient and practical "ruler" to measure the amount of exercise performed in a certain activity over a period of time. This is exactly the first active fitness trick proposed by the national healthy lifestyle movement - a thousand steps as a ruler.

With a unified unit as a basis, achieving the goal of "10,000 steps a day" is no longer limited to walking. Even some activities that are not considered exercise can be converted into a number of "1,000 steps" using this "ruler." People can accumulate various forms of activities such as daily life, work, travel and exercise according to their own time arrangements and living habits, and calculate how many "1,000 steps" their daily activity is equivalent to.

For example, walking at a moderate pace (4 km/h) for ten minutes is equivalent to completing 1,000 steps of activity, while walking at a slow speed (3 km/h) on a level hard surface will take 20 minutes to complete 1,000 steps of exercise. In addition, riding a bicycle at a speed of more than 16 kilometers per hour for 4 minutes can also complete 1,000 steps of exercise. Yoga and aerobics, which are popular among white-collar workers, only require 7 and 6 minutes of practice respectively to achieve the effect of 1,000 steps of exercise.

Household chores such as washing dishes, ironing clothes, cooking, sweeping the floor, and looking after children are often considered to take up people's exercise time. What makes parents who are busy with housework happy is that they can now use this "ruler" to include housework in their daily exercise through simple conversion. Sweeping the floor for 8 minutes and cooking for 13 minutes is equivalent to walking 1,000 steps.

Through the above introduction, we will find that there are many subtle fitness exercises in our lives. Although they are simple, as long as we persist in them for a long time, they will not only not take up too much of our time, but also be very beneficial to the health of the body and can effectively prevent various diseases.