Lose 10 pounds in 20 minutes, it's exciting to think about it

The latest statistics show that among people aged 20 to 69, the proportion of "sports population" is only 18.9%, far below the national standard. Sports experts believe that doing daily chores such as mopping the floor and climbing stairs can also achieve the daily exercise required.

How much is stair climbing?

Reporters found at the health and nutrition exhibition held at the same time as the "International Health and Nutrition Conference" that many citizens were eager to try the free online physical fitness assessment. A male office worker in his 30s complained: "I work in the IT industry and have to work overtime until after 10pm every day. Even if I buy an annual gym membership, I only use it a few times a year."

However, the on-site staff presented another fact to prove that physical activity in daily life can also achieve the effect of exercise.

After the staff input the data indicators of a male weighing 150 pounds into the computer, they adopted the fitness method of climbing stairs every day, going up and down the stairs for 20 minutes each day. The computer immediately calculated that his energy consumption was 202.25 kcal.

Professor Chen Peijie, assistant to the president of Shanghai Institute of Physical Education, said: "Generally speaking, the energy consumption of daily fitness activities is about 200 kcal, which can produce good fitness effects. Even if you don't go to the gym, just climbing stairs can also be effective."

Mopping the floor and ballroom dancing are better for fitness

According to the national statistical standard survey of "sports population", which is to exercise three times a week for 30 minutes at a moderate intensity, the proportion of "sports population" among men aged 35 to 39 in the city is only 10%; among women under 40 years old, the proportion of "sports population" is only 7%; but among the elderly over 50 years old, the proportion of "sports population" is as high as 45%.

Exercise is not about going to the gym for strenuous exercise

Many young people believe that exercise means going to the gym and doing strenuous exercise, but this is actually a misunderstanding. Professor Chen Peijie pointed out that in the United States, citizens regard walking to the supermarket to buy things, riding bicycles, parking 1 kilometer away from the company, walking to the company after getting off the car, and taking the stairs instead of the elevator as the most basic "life sports". The most common housework in daily life is also a good way to exercise.

The reporter found on "Physical Fitness Online" that housework such as mopping the floor can be converted into daily physical exercise to calculate whether the daily physical exercise volume meets the standard. In addition, mopping cement or terrazzo floors requires more effort and consumes more energy than mopping wooden floors.

In addition, ballroom dancing, Mulan boxing and other sports activities are integrated into life. They are not only interesting but also effective.

According to online reviews, even if they are both ballroom dancing, dancing with a fast rhythm can better exercise the cardiopulmonary function than dancing with a slow rhythm; men consume more energy while dancing.

Rather than "making up for it" when you're old, it's better to exercise more now

The reporter learned that chronic diseases have become the main cause of death among urban and rural residents in China. In urban and rural areas, the proportion of deaths from chronic diseases has reached 85.3% and 79.5% respectively.

Data from the Ministry of Health show that there are currently about 300 million overweight and obese people in China, and some have developed "beer bellies" in their 30s. Unreasonable diet and lack of physical activity are risk factors for many chronic diseases. In addition, the number of people with sub-health in my country accounts for about 70% of the national population.

Professor Chen Peijie suggested that it is better to exercise more when you are young than to make up for "exercise lessons" when you are old. Citizens can use online physical fitness tests to calculate whether their daily exercise volume meets the standards.

If you are overweight or obese, you should increase your exercise appropriately and try to consume more than 400 kcal of calories a day. After reaching the weight target, maintain your daily fitness consumption at around 200 kcal. If you eat in excess, you should consume the heat energy increased by the excess meal.

Classic Home Gym Project

Professor Zhang Chunhua, a postdoctoral fellow at the School of Sports Science at Shanghai University of Sport, advocates the concept of "home gym".

Citizens can do some upper limb exercises while watching TV commercials; do some exercises in bed when getting up and before going to bed; do some stretching and leg pressing exercises using handrails on the balcony; wash and wax the car by themselves; push strollers for children and play parent-child games, etc.