/Editor's research shows that every 1 hour of sedentary time, the average life expectancy will be reduced by about 22 minutes. According to a survey conducted by the National Health Service, China people sit for an average of 5.9 hours every day, and more than 47% of them don't get enough exercise. Therefore, people should be reminded to walk more, get into exercise habits, and don't stay at home to slide their mobile phones and play video games.

"If you want to exercise, you don't have to go to the gym! Song, a national rhythmic gymnast, said that as long as you put on light sportswear, prepare two bottles of mineral water, and add existing towels, elastic belt and other items, you can exercise at home, sweating and burning calories as much as in the gym.

For example, pushing a bouncy ball together by a father and a child can train the children's large muscle groups and the coordination between hand muscles and the body. In addition, parents and children play "double-reverse jump" together to train the explosive force and physical coordination of their feet to see who has better endurance and enhance the fun of sports.

As for the squat exercise, it is the simplest core training. Holding both ends of elastic belt with your feet shoulder width apart and squatting on the elastic belt can strengthen the muscle strength of lower limbs, or you can do it face to face with your parents to increase the tacit understanding.

Treadmills are expensive and take up space. Song suggested that you can simulate a treadmill to train your heart, lungs and muscle endurance. Hold the table or furniture with your hands, wear sports shoes and step on the 1 rag to move back and forth, so as to exercise the muscles of lower limbs. Remember not to leave the handrail during the process to ensure safety!

In addition, it is also a "sitting exercise bike". Keep your left and right hands still, and gently lift mineral water on your knees in turn, which can train the muscle strength of upper limbs, core and lower limbs. Two bottles of mineral water only need 6 minutes of exercise, which consumes about 32 calories.

Luo, head of the community health group of the national health department, said that in order to achieve the effect of exercise, it is necessary to carry out physical activities with moderate intensity or above. You can catch your breath a little during the process, but you can still talk and not sing. It is best to accumulate more than 150 minutes of exercise time every week.

Luo suggested that people should avoid sitting for a long time, walk more, and get into the habit of walking 10000 steps every day. People who walk for about 6 kilometers and 60 kilograms can consume about 165 calories for 30 minutes.