White-collar workers in office buildings are always busy at their desks for a long time. Use the computer, read documents, discuss research? It is easily associated with obesity, cardiovascular and cerebrovascular diseases, diabetes, osteoporosis and other diseases. Life lies in exercise, and you have to listen to the old saying. No matter how busy the office is, we still have to leave some time to exercise, eliminate fatigue, stay away from sub-health and prevent diseases. Office work is fast-paced, and exercise should be easy to learn and effective. Here is a set of aerobics suitable for office work. Can you try it?

First, comb your hair.

First of all, comb straight, use a wooden comb (don't use plastic or metal comb, it is best to use boxwood comb, if there is no wooden comb, you can also use your fingers instead) from your forehead through the top of your head to the back, and gradually accelerate. Don't comb too hard, lest you cut your skin. Then brush diagonally. First comb your hair along the head, then comb it backwards, and then comb it along the head. About 20-30 times per minute,/kloc-0 times per day, 3-5 minutes each time. This can stimulate scalp nerve endings and head acupoints, act on cerebral cortex through nerve and meridian conduction, regulate meridians and nervous system, relax head nerves, promote local blood circulation, and achieve the effects of eliminating fatigue, strengthening body and promoting hair growth, especially suitable for mental workers.

Second, high five.

Raise your hands horizontally in front of you, at a 90-degree angle, and extend your fingers. Then high-five, the louder the better. High-five is mainly to stimulate the corresponding acupoints of both hands, generally about 20 times.

Third, wash your hands

Hand washing is a health massage. Take a habitual posture, eliminate distractions, be calm, don't listen, don't be farsighted, keep your navel, and rub your hands together from slow to fast.

Fourth, kowtow

Pat your head every morning or night before going to bed? Stimulating acupoints on the head can regulate human health. Stand up straight and relax. Put your hands on your head with empty fists, move your wrists naturally, and pat your head with your fingers, first from your forehead to the sides of your head, and then from the sides of your head to the center of your head. The number of times depends on everyone's situation, and generally about 50 times is better.

Fifth, rub your ears.

There are many acupoints on the auricle. Rub the auricle back and forth with the index finger, middle finger and ring finger of both hands to stimulate various acupuncture points distributed on the auricle. The number of times also depends on everyone's situation, generally about 20 times.

Sixth, rub noodles

Put your hot hands flat on your face, with the middle fingers of your hands down from both sides of your nose to both sides of your nose, and rub them repeatedly until your face is hot. Then close your eyes and massage around your eyes with your fingertips.

Seven, rubbing your neck

First, repeatedly massage Fengchi and Fengfu points at the back of the neck with the index finger and ring finger of both hands, from light to heavy until local fever occurs, and then rotate the neck left and right, back and forth, slowly but greatly.

Eight, lip contraction

Breathe upright, hands akimbo, and inhale in the abdomen first. Pause for a moment, then shrink your lips, don't use force, exhale slowly until you finish vomiting, then take a deep breath and repeat it for more than ten times. This can prolong the time of oxygen in alveoli and promote the exchange of oxygen and carbon dioxide.

Nine, bend over

Feet naturally separate, hands akimbo, bend left and right for about 30 times, then pitch back and forth for 30 times, and then expand your chest several times with your left and right arms.

Walk

Walking refers to a casual and leisurely walk.

1, before walking, let your whole body relax, move your limbs properly, breathe evenly, be calm, and then take a leisurely walk, otherwise the purpose of exercise will not be achieved.

2, the steps should be easy, just like walking around the house. This can adjust the qi and blood of the whole body to achieve peace, pulse circulation and internal and external coordination.

3, walk calmly and gently, don't rush, temporarily put aside all trivial things to solve fatigue and confusion.

4, walk step by step, do what you can, and be tireless, don't gasp.

5. Walking speed can be divided into slow walking (slow walking, steady walking, about 60-70 steps per minute, so walking is suitable for the elderly and infirm and exercise after meals), fast walking (fast walking, about 65,438+020 steps per minute) and slow walking (because this kind of walking is relatively light, it can refresh the mind and make the lower limbs vigorous and powerful). Stop for a short rest after walking a certain distance, and then walk again; Or walk fast and then walk slowly. This kind of walking slowly is suitable for three kinds of people, the recovered and the sick. The key to walking is perseverance, and the function can only be revealed after a long time.