1. Stop sitting for a long time: it is inevitable to sit for a long time at home, but sitting for a long time is harmful to your health. The harm caused by sitting for a long time can't be offset even by increasing exercise. Therefore, whether you choose to watch TV, play games, brush Weibo or play games to kill time, you may stay sitting for a long time because of concentration. In addition, we should especially remind everyone that "Ge You's paralysis" and "lying in bed" are essentially the same, although they are not literally "sitting". So set the alarm clock to interrupt sedentary! Stand up and stretch your legs every half hour, or go to the kitchen to pour a glass of water and go to the bathroom to wash your hands. Whether you are sedentary, Ge You's paralysis or lying in bed, your static behavior will be effectively interrupted by these little moves.
2. Do some housework: For an adult weighing 60 kilograms, if he sits for 30 minutes, his body will consume 30 kilocalories, but if he does housework, his body may consume more energy (see the table below). It is worth noting that doing housework cannot replace exercise in essence, because many housework requires people to keep the same posture for a long time, which will easily lead to muscle strain in the long run. Therefore, when doing housework, we should also pay attention. For example, we shouldn't do housework that needs to keep the same posture for a long time. We can stretch and relax after doing housework for a while or do some housework alternately, such as mopping the floor in one room and then hanging clothes and mopping the floor in another room. In addition, housework such as mopping the floor or sweeping the floor may hurt your waist. Therefore, when doing this kind of housework, we should try to raise the position of the handle and try not to bend over to increase the burden on the waist.
3. Stretch regularly: Sitting at home or doing housework may make our shoulders, neck, back and legs uncomfortable. Proper stretching can effectively prevent muscle strain, relieve joint pressure and improve body posture. Stretching activities can also be called stretching exercises or flexibility exercises. In fact, whether at home or not, it is best to do stretching exercise 2-3 times a week. Some simple basic yoga moves such as skyscrapers, standing and twisting waist, wind blowing trees, magic chairs, bending and stretching in front of the station, triangle stretching, dog health, arm stretching and so on. Actions should be gradual, comprehensive, balanced, safe and effective.
Tips for family sports
1. Squat in place: with your back to the sofa, your legs upright and shoulder width apart. Keep your back straight, your hips back, your knees bent into a sitting position, and stand up until your ass touches the sofa. The arm can be stretched forward to maintain balance, or it can touch the ankle down. Do 10- 15 times in each group, rest for 30 seconds between groups, and do 2-3 groups or repeat this action every time you watch TV commercials.
2. Heel lift in sitting position: sit on the edge of the sofa half-way, put your feet flat on the ground, keep your toes on the ground, lift your heels until you feel the tension on the back of your calf, then resume the posture of landing your feet on the ground and repeat this action. Each group 10- 15 times, do 2-3 groups, and rest for 30 seconds between groups.
3. Sit with your back against the sofa, keep your upper body straight, extend your arms back to the back of the sofa and keep it stable, keep your legs together and straighten off the ground, and bend your knees and retract at the same time under the action of your waist and abdomen.