A simpler method: 1. Adhere to the hula hoop for half an hour every day. 2. Walk for at least 45 minutes every day. 3. Sit for more than 45 minutes and stand up for at least 5 minutes. You can have a glass of water and go to WC or something. 4. Don't sit still immediately after meals, at least stand or walk 15 minutes after meals, if possible.

Satisfied, please adopt.