When commuting, if you take the bus or subway, you might as well take one stop less and walk instead; If the company is near, then take a long way to exercise! The journey takes about 15 minutes, once in the morning and once in the evening, and you can walk for 30 minutes every day!

Step 2 climb the stairs for 8 minutes

Climb 2 steps per minute, and make full use of the stairs of the company and residence. The effect of climbing for 8 minutes is the same as walking for 15 minutes!

3. Do simple stretching for 20 minutes.

If you don't want to go out at home, stretch your whole body. After getting up in the morning, do it before going to bed. Every 20 minutes is equivalent to walking 15 minutes. If you want to get better results, do more scapular exercises.

1. Stand with your legs shoulder width apart, tighten your abdominal and hip muscles, stretch your arms upward, open your palms forward, touch your thumb and forefinger, and place your whole body center of gravity at the midpoint between your feet.

Then bend your elbows with your arms, and the forearm falls on the back of your head, but keep the elbow height unchanged. At the same time, the knees are folded inward, and the whole body is still standing straight. You can recover in a few seconds and do it again 20 times.

2. Similarly, stand with your legs slightly open, with your stride shoulder-width, your back straight, your waist and abdomen tightened, and your shoulder blades tilted back, so that your arms bent downward, your elbows opened, your wrists raised to shoulder height, and your palms opened forward.

Keep standing, close your left and right elbows to your waist, keep your elbows close to your waist for a few seconds, then recover and do it again for 20 times.