From the kitchen to the office, I really enjoy it

Exercise not only makes women healthy, but also makes them beautiful. The online version of the British Daily Mail recently recommended a series of the latest fitness concepts and methods for female friends. In this issue, we have selected the best of them and introduced them to our readers one by one for their study and reference.

Recommendations from fitness coaches in the UK and the Netherlands

Take your baby to exercise together

A survey by the British Sports Association shows that due to modern lifestyle, women are doing less and less exercise. To this end, British and Dutch fitness experts suggest that women should start by changing their daily habits, integrating exercise into their lives, and achieving "exercise everywhere you look."

"Fifty years ago, most people's daily exercise was basically equivalent to walking 3-5 miles; nowadays, people's weekly activity level does not even reach this level." The head of the British Sports Association said that over the past half century, various energy-saving devices have brought great convenience to the public:

People commute to get off work and pick up their children by car, bus or subway. Whether in shopping malls, office buildings or residential buildings, stairs have long been replaced by elevators. Washing machines, vacuum cleaners and dishwashers have freed women from heavy housework.

However, people have also paid a price for this - physical activity has been greatly reduced, and obesity and health problems have been increasing.

A recent survey shows that one-third of working women in the UK sit for at least 10 hours a day. By this calculation, they spend 32 years and four months sitting in their lifetime. "Many women said they rarely or never exercise, mainly because they don't have time and their busy lifestyles."

In fact, exercise is not as difficult as you think. Fitness experts from the UK and the Netherlands have proposed the concept of "comprehensive training". Fitness coach David Herdman pointed out: "There is no need to squeeze a special exercise plan into your busy schedule. Just make a few changes to integrate exercise into your life. Life remains the same, but the interest is doubled." Dutch experts also found that "comprehensive exercise" lasts a long time and consumes a lot of calories, which is very helpful for women to maintain a graceful figure.

"Comprehensive exercise" is very simple. Herdman gave an example: "Taking care of children and having no time are the reasons why many women do not exercise. In fact, exercising with your baby will give you unexpected surprises." You can take your baby for a walk, which means weight-bearing exercise, which can help you burn more calories; you can also lie flat on the floor, gently lift your baby with both hands, and then slowly put him down, which can effectively exercise the upper body muscles. In addition, methods such as talking on the phone while standing or tapping the floor with your feet while working are good ways to get comprehensive exercise.

Rate Housework

Housework is not a burden. Quantifying and recording your exercise results will help you build confidence. To improve your health, you need to have more than 35 points of exercise per day and more than 245 points per week. Within 4-6 months, the goal should be adjusted to 45-60 minutes per day. If you stick to the following housework exercises for 10 minutes, you can get the following points:

15 points

Heavy gardening; moving furniture; assembling furniture; cleaning the garage; washing the car; climbing stairs

10 points

Walking with a baby; strenuous housework; carrying shopping bags; light gardening

5 points

"Fidgeting"; sorting out shopping; walking the dog; hanging clothes; ironing clothes; cleaning the table and other light housework

Desk gymnastics

This set of exercises is simple and easy to do, and is tailor-made by experts for office women. Do it often and you will have unexpected gains.

(1) “Embrace Yourself”: Stretch your back and shoulder muscles. Hug your arms together and try to touch your hands to your spine. Hold for 10 seconds, then switch your arms up and down and repeat the same movement.

(2) “Hug your legs”: stretch your leg muscles and relieve fatigue from sitting for a long time. Starting position: Sit on an office chair, place your hands under your right thigh, bring your knee as close to your chest as possible, and stretch your legs forward as far as possible. After relaxing, switch legs and repeat the same action, doing 3-5 times for each leg.

(3) “Phone Muscle Stretch”: This method helps to relieve muscle soreness and body imbalance caused by frequent phone calls. Tuck your chin in and bring your right ear as close to your right shoulder as possible, while keeping your left shoulder dropped. Then place your right hand on the left side of your head and slowly push your head. Move gently to avoid straining your neck. Hold for 30 seconds, switch to the other side, and repeat the same action to completely relax your muscles.

(4) “Foot exercises”: Rotate your ankles or move your toes to promote blood circulation in the feet.

10 Comprehensive Exercise Guidelines

Just half an hour a day can make a world of difference in your life. The method of "comprehensive training" is suitable for everyone. Among the ever-changing moves, there are always a few that suit you. Check out the advice from fitness experts and start taking action today.

1. Set your alarm clock half an hour earlier so that you can walk to the station or ride a bike to work.

2. If you drive to work, park your car at the back of the parking lot.

3. If you need to pass a message to a colleague, it is best to go over and tell him in person rather than calling or sending a message.

4. Don’t take the elevator; take the stairs if possible.

5. Go to the bathroom farthest from your desk.

6. Stand up when you make a phone call, don't sit down.

7. When printing materials, choose a printer that is farthest from your desk.

8. Walk to get food, or eat lunch in the park, then walk back to the office.

9. Try “No Email Fridays” and intentionally walk around the office more often, chat with colleagues, and communicate more.

10. Do office exercises during breaks at work.