10 kinds 10 minutes of light exercise lead a healthy life every day, and reasonable use of fragmented time for exercise is conducive to maintaining good health and reducing health hazards caused by bad living habits. Reduce 10 kinds 10 minutes, relax and exercise, live a healthy life every day, and move with me!
10 species 10 minutes light exercise and healthy life. Do you need motivation to start an exercise program every day?
A sports study conducted by McMaster University in Hamilton, Ontario, found that in the interval training of 10 minutes, the effect of high-intensity exercise of 6 times 10 seconds may be the same as that of 45 minutes of moderate-intensity exercise. For example, when walking or dancing, try to turn it to the highest speed every few minutes. This method will bring unexpected gains.
A study in 20 19 shows that even if people only exercise for more than 10 minutes per week (at most 1 hour), the risk of death can be reduced compared with those who do nothing. We just need to take 10 minutes from surfing the Internet or watching TV every week to exercise.
If this is not enough to get you moving, a study by the American Heart Association in 20 16 found that according to the recommended amount of exercise, the medical expenses can be reduced by as much as 2500 US dollars (about 16795 RMB) every year.
Here is a brief introduction to how to exercise. Methods: Each time 10 minute.
Walk the dog or take a walk, just after getting up, after dinner, during lunch break or before going to bed. Do this for seven days in a row, rain or shine, and you will get used to it. Even you will find that the original planned 10 minute sometimes becomes twenty or thirty minutes. Walking is free and relaxing, so set your alarm clock and start.
Pick up the phone and leave. An hour's talk can walk several kilometers. If you don't want to go out for a walk, you can still move while talking. Walk around the house, go up and down the stairs, or pace back and forth in the biggest room of the house. Do you need to take notes when chatting? Use a hands-free device or carry a notepad with you.
Choose your running shoes and get ready to run. If you often run, you can easily run at any time as long as you wear the right shoes. Jogging 10 minutes or so will not cause excessive sweating and messy hair.
Watch while walking. The premise is to choose a quiet, flat and safe route.
Swing and dance slowly. Choose three songs that can cheer you up, which can be between 3 and 4 minutes long and dance to the music.
Exercise abdominal muscles. Ten minutes is very suitable for small movements of the body. If you haven't mastered enough exercise to fill 10 minutes, it would be a good choice to start from abdominal muscles.
Housework. Pruning the garden, cleaning and tidying things up can all be counted as 10 minutes of exercise. So you can cross them off the to-do list. Just some simple exercises. )
Exercise your hips. If you like abdominal muscles, you can search some exercise videos online.
Do yoga. 10 minute Japanese worship can raise the heart rate and stretch the body. Yoga requires very little space and does not need any special equipment. Especially for office workers-working at a desk always causes muscle stiffness. At this time, if you spend 10 minutes stretching, your colleagues will not give you a different look, but will only think that you pay attention to health. Doing yoga around three o'clock in the afternoon can make you energetic and focused, and you don't need coffee to refresh yourself.
Ride more. Don't choose self-driving or other public transportation if you can ride. You can also ride in your spare time.
10 kinds 10 minutes every day to exercise easily and live a healthy life. 2 Bad habits in life hinder your health.
Many habits in life that we take for granted may hinder our health. Only by correcting these wrong living habits can we be healthy, and we should improve our immunity with good living habits.
1, use breakfast to lose weight
Breakfast can't help you lose weight, although according to research, breakfast will affect your metabolism and appetite, but it can't really help you lose weight. Avoid eating too fast, which will lead to eating too much food and increasing obesity.
The toothbrush is in the bathroom
Most people will put their toothbrushes directly in the toilet to brush their teeth. However, in fact, this will make the toothbrush come into contact with particles in feces and infect bacteria and viruses.
3. Drink water if you want.
Most people don't know the right time to drink water. Drinking a glass of water 30 minutes before meals can improve the function of digestive system, and drinking a glass of water before shower can help lower blood pressure.
Wash your hands quickly.
Only about 5% people know how to wash their hands correctly. Most people wash their hands with soap after rubbing their hands, but in fact, the correct way to wash their hands should be to add soap to water and rub their hands hard for 20 seconds.
5. Wrong sleep mode
Most people may not sleep in the right way, because your mobile phone may be near the bed, and you like to slide your mobile phone to watch TV before going to bed. These will affect the quality of sleep.
Step 6 dry yourself with a towel
There should be no one who won't dry his body with a towel after taking a shower, but actually drying his body with a towel will lead to the deterioration of dry skin and aggravate skin problems. The correct way to use it should be to pat the body dry.
7. Peanut butter is on the way.
Most families have peanut butter, which is also one of the favorite foods of many children. However, if you put it in front of you, it will lead to oil-water separation in peanut butter. The best way is to put it upside down, so that the oil will be evenly distributed and delicious.
8. Wash your hair too often
Do you often wash your hair? Washing your hair too often will wash away the necessary oil on your hair, but it will make your hair greasy. In addition, taking a bath with hot water for too long will also remove too many beneficial bacteria, resulting in dry skin.