These details can integrate exercise into life and completely get rid of the "three highs"

Everyone knows that exercise is an important way to stay energetic, stay in shape, and stay away from the "three highs".

However, many office workers complain that "I am too busy at work and have no time to exercise." In fact, as long as you are willing, there is plenty of time in life and work to exercise. There is no need to find time to exercise deliberately. You can choose to spread exercise time throughout your day.

Dr. Dingxiang will introduce you to some ways to exercise at home and at work, so that you can integrate exercise into your life and stay healthy.

Some small details can also be exercised at home

Exercising at home is a convenient, comfortable and safe option. You can combine exercise with other things, such as watching TV while exercising. You can buy fitness equipment at home and spend once to benefit the whole family.

It is also relatively easy to exercise at home in small amounts and multiple times a day.

Doing housework and walking the dog are very good ways to exercise;

Take a 30-minute walk before breakfast and after dinner;

Go shopping at a supermarket not far from home, and try not to drive if you can walk;

Sit up straight when watching TV instead of lying on the sofa. It would be even better if you can watch TV while riding a spinning bike.

When driving to the mall, park your car farther away so you can walk longer;

If you buy fitness equipment for your home, remember to use them.

Small exercises at work

Among urban people, busy work and lack of time have become the reason why many people do not persist in exercising. In fact, we can also take some small steps to increase the amount of exercise in the office.

Discuss issues with colleagues while walking;

You can answer the phone while walking, or stand and make calls;

If the floor is not too high, choose to take the stairs instead of the elevator;

You can take a walk while waiting for the plane;

During the break after lunch, you can take a few laps around the office building to rest;

Some people attach their laptops to a treadmill and work while walking;

You can stand and work for a period of time every day.

Highly efficient exercise movements

These simple movements can exercise multiple parts of the body and achieve better results in a shorter time.

Lunge

Start standing with your feet slightly apart and your shoulders relaxed. Take a big step forward with your right foot, keep your upper body upright, bend your legs to 90 degrees, hold for a few seconds, and then switch legs.

10 in a set, 3 sets at a time. If your ability allows, you can hold a pair of dumbbells, kettlebells in your hands, or carry a barbell on your shoulders for training; or you can jump lightly while switching between your left and right legs.

Squat

Start standing with feet hip-width apart and shoulders relaxed. Sit back slowly until your thighs are parallel to the ground, tighten your abdomen, and keep your knees from moving too far forward. You can lean your upper body forward slightly, but don't hunch your chest or bend your waist. Lift your arms forward and hold for a few seconds. Then stand up and slowly lower your arms to your sides.

Do 10 in a set, three sets at a time. If your ability allows, you can hold a pair of dumbbells in your hands for training. Or perform a jump as you stand up.

10-Minute High-Performance Workout

One training session can include 5 to 6 movements, repeated several times. This is a great way to get more out of your workout and avoid boredom.

Ideally, a training session should include a 1-2 minute warm-up, followed by 3-5 sets of exercises for each part of the body, and finally appropriate stretching.

The following is a simple example of a set of training. Everyone can combine their favorite training plans.

For example:

1. Jump rope for 1 minute, then run or jog in place for 1 minute;

2. 10 push-ups;

3. 20 crunches or sit-ups;

4. 20 hip raises: Lie flat on the ground with your arms flat at your sides, fingertips pointing toward your feet, feet flat, knees bent 90 degrees;

5. 30 seconds tablet support;

6. 10 squats or lunges.

After completing the above 6 steps, you can rest for 10 to 60 seconds and then repeat. You can repeat 5 to 6 times.

Now get out of your chair and start moving!