[Preparation posture]: When standing, your feet are shoulder-width, your arms droop naturally, your palms are lightly attached to both sides of your legs, and your eyes look straight ahead.

[Action]: Take a step to the left with your left leg, at the same time, hold your arms in a hug shape, raise your hands over your shoulders, and look straight ahead; Kneel and squat with your legs about 130 degrees, keep steady and keep your upper body straight; Press your hands at the same height as your navel, and keep a half squat posture 15 seconds. When the lower limbs feel sore, numb and swollen, stand up slowly and breathe naturally.

[Function]: It can exercise the muscles of lower limbs and back and relieve muscle tension. 2. Use community fitness equipment-Tai Chi tuishou;

[Action]: Facing the equipment, the feet are shoulder-width apart, and the knees are slightly bent to form a standing posture. Open your hands, put them on the same side of the two turntables respectively, and turn the turntables. During exercise, when pushing to the right, the center of gravity below the waist should move to the right, and the right leg should lunge; When pushing to the left, the center of gravity moves to the left and the lunge of the left leg repeats. The practice speed is moderate, one practice time is 3-5 minutes, and you can do it 2-4 times, depending on your own situation.

[Function]: It can exercise upper limb muscles, relieve arm muscle tension and promote food digestion. 3. Walking barefoot: After the weather gets warmer, you can often walk barefoot on the gravel road to exercise.

【 Function 】: By increasing the contact opportunities of plantar fascia, ligaments, acupoints and nerve endings with uneven roads, the sensitive areas of plantar are continuously stimulated, and these stimulation signals are transmitted to the corresponding heart organs and the corresponding cerebral cortex, which can adjust the functions of various parts of the body and play an auxiliary role in the treatment of some diseases. 4. Walking and jogging: Generally speaking, the walking speed is 25-30m/min and the walking speed is 70-70m/min. It is generally better to walk at a constant speed, but it can also change speed according to the terrain and ground structure. During exercise, the heart rate should be controlled at 1 10- 130 beats/min.

【 Function 】: As an aerobic exercise, it can improve cardiopulmonary function and relax muscles.

In addition, find an open and flat place after dinner, beat Tai Ji Chuan, make a deep leg press, or hold the wall and press your back slowly. The movement range is not big, but it can relax your muscles and relieve the muscle pain caused by sitting for a long time.