Sports in life. Times: Several times a day. Time: accumulated more than 30 minutes every day. Strength: moderate. Such activities mainly include walking, climbing stairs, cycling to work, gardening, housework, shopping, shopping and so on. Among them, walking, cycling and gardening are the best. If you don't have a chance to do gardening, you can walk and ride more, preferably for more than 30 minutes at a time. In housework, cleaning windows, mopping the floor and washing clothes can all have a good exercise effect.
The second type
Stretching exercise. Times: 5-7 times a week. Time: 6- 10 movements, each lasting 30 seconds. Strength: Stretch to feel tight. This kind of exercise mainly includes yoga, stretching, aerobics and so on. Office workers should stretch their shoulders, neck and back more, such as "climbing the wall" by standing by the wall and stretching their hands up along the wall; Hold your hands behind your back and stretch your back; Put your hands above your head, bend back and stretch your abdomen.
The third kind
Aerobic exercise and leisure exercise. Times: 3-5 times a week. Time: more than 20 minutes each time. Strength: medium to high. Aerobic exercise includes jogging, cycling, swimming, mountain climbing, aerobic dance, aerobics and so on. Leisure sports include tennis, basketball, golf and other ball games. This kind of exercise can exercise heart and lung function, and leisure exercise can also cultivate sentiment. People with heavy weight can choose to swim first to reduce joint load.
The fourth kind
Muscle movement. Times: 2-3 times a week. Time: every 10 action is 1 group, and do 1-3 groups. Strength: slightly more than muscle load. Including weight training, sit-ups, push-ups, tension bands, etc. Muscle strength training is most easily overlooked in daily life. Aerobic exercise has little effect on muscles, so we should take time out for special strength training every week. Suitable for daily training are sit-ups, sit-ups (first do a push-up, then close your legs, stand up and repeat the above actions), and you can also do some dumbbell upper limb weight-bearing exercises.
In fact, there are many ways to exercise, so you should choose the one that suits you.