You should finish the task on time, wash clothes and be the driver of the children's football team. No wonder fitness disappears from your radar. But are you ready for the good news? According to the US Department of Health and Human Services, even 30 minutes of exercise five days a week will be of great benefit to health. And it doesn't take 30 minutes at a time. You can divide it into several parts.
The most important thing is to take action. The method is as follows:
1. Step forward.
You've been walking all day, haven't you? Even if you just walk in the aisle of the grocery store or walk from the parking lot to the front door of your office, you can turn it into a small exercise at a faster speed. This will make your heart rate higher and you will burn more calories. If you have a fitness tracker, see how to make full use of it.
2. The park is far away.
Speaking of parking lots, instead of going around in circles to find the nearest place to the door, try to play a parking game (and make sure it is in a safe place with sufficient light). Look at these extra benefits of walking.
3. put these stairs.
This classic advice may be easier said than done, depending on the floor where you work or live. But there's a reason. According to The New York Times, climbing stairs consumes two or three times as much heat as walking fast. How about such a motive?
Dr. Helga Van Herle, an associate professor of clinical medicine at Keck Medical College of the University of Southern California and a cardiologist at Keck Medical College of the University of Southern California, said: "Climbing five flights of stairs every week can burn about 302 calories." "This way, you can lose 15 kg every year."
4. Brush balance.
If you pay attention to your dentist, you know that you should brush your teeth for two minutes every morning and two minutes at night, that is, four minutes. Why not turn it into a balancing device and stand on one leg to brush your teeth? Although maintaining balance will not make you sweat, it is very important for your body function; A better sense of balance can help you avoid falling, which is especially important for your age. Besides, it's also an exercise for your core muscles. Just make sure you change your legs halfway.
! 5. Squat down to wash the dishes.
When you pick up those freshly washed dishes, don't bend down at will, but make a correct squat posture. To maximize the number of squats, take only one plate (or glass or silverware) at a time.
6. Curl the groceries.
When you put away your weekly groceries, pause for a while and do some strenuous exercise, such as a gallon of milk, a can of soup or a bottle of soda. Make sure that each arm repeats the same number of times.
7. play!
There is no reason to say that sports are not interesting. Play hide-and-seek with children in the backyard, jog with your daughter when she is riding a bike, chase your dog in the living room, have a party … you know!