Zhuang (Sports Manager) Modern office workers are sedentary, do little exercise, keep the same action for too long, or repeat a certain posture, which leads to an increase in sub-health groups and more and more physical problems. Especially sedentary office workers, bad sitting posture will not only cause muscle and joint problems, but also migraine, gastrointestinal discomfort, high blood pressure, constipation, and even psychological self-confidence and depression. In fact, the reason is that bad posture affects the posture arrangement, the bones are skewed and then the nerves are compressed, which affects the normal operation of many systems or autonomic nerve disorders. Exercise muscles and bones every hour 10 minute. In recent years, health awareness has risen, and the number of people exercising has increased year by year. More and more people pay attention to the quality of life with good diet and exercise habits. It is suggested that office workers use walking and bicycles instead of transportation, elevators instead of stairs, and make good use of working hours, such as standing up and exercising for ten minutes every hour, so that they can accumulate 80 minutes of exercise after working eight hours a day. This cumulative exercise. Aerobic exercise * * * The brain secretes dopamine and the mood becomes pleasant. Generally, it can be divided into three categories: aerobic exercise, muscle strength training and stretching exercise, all of which are indispensable. What are the benefits of these three exercise methods for ordinary office workers? Aerobic exercise combined with healthy eating habits can not only reduce fat and weight, but also help to control blood pressure and blood sugar, increase good cholesterol (HDL) and reduce bad cholesterol (LDL) concentration in the body. When the overall immunity is improved, it can reduce the risk of illness and help prevent chronic diseases or recurrence. (Editor's recommendation: There is no specific medicine for diabetes. The doctor teaches you to exercise like this, which is the most effective way to control blood sugar. In addition, aerobic exercise is very important for strengthening cardiopulmonary endurance, increasing the cardiac output and oxygen intake of a heart, having a strong heart and pumping blood effectively, thus improving the blood circulation of the whole body. What's even more surprising is that when doing aerobic exercise, our brain can secrete dopamine, which makes us feel relaxed and happy, makes you more confident and helps to improve the overall work performance! (Editor's recommendation: puffs that are not properly exercised! Six "good mood foods" have stronger ability to burn fat. ) Women lose muscle faster than men. Knee joint pain and other problems abound. Most women prefer aerobic exercise to muscle strength training, but because of hormones, the speed of muscle loss is faster than that of men after 30 years old, so muscle strength training is very important. All joints of the whole body need muscle protection and support, especially the knee joint. It needs to bear the weight of your whole body, and once the muscle strength of lower limbs is insufficient, it will lead to problems such as knee pain and osteoporosis. For office workers, insufficient muscle strength will lead to poor sitting posture and the spine will begin to skew and deform. The common situation is hunchback, and the upper back muscles are weak when the cervical vertebra leans forward; For office workers whose pelvis leans forward, it is suggested to start with the abdominal and core trunk muscles and strengthen the support for the lumbar spine. The increase of muscle mass not only helps to modify lines and improve performance in daily activities, but also increases basal metabolic rate, which is the only way to build a body that is not easy to gain weight. Zhuang (Sports Manager) Modern office workers are sedentary, do little exercise, keep the same action for too long, or repeat a certain posture, which leads to an increase in sub-health groups and more and more physical problems. Especially sedentary office workers, bad sitting posture will not only cause muscle and joint problems, but also migraine, gastrointestinal discomfort, high blood pressure, constipation, and even psychological self-confidence and depression. In fact, the reason is that bad posture affects the posture arrangement, the bones are skewed and then the nerves are compressed, which affects the normal operation of many systems or autonomic nerve disorders. Exercise muscles and bones every hour 10 minute. In recent years, health awareness has risen, and the number of people exercising has increased year by year. More and more people pay attention to the quality of life with good diet and exercise habits. It is suggested that office workers use walking and bicycles instead of transportation, elevators instead of stairs, and make good use of working hours, such as standing up and exercising for ten minutes every hour, so that after working eight hours a day, they can accumulate 80 minutes of exercise. This cumulative exercise. Aerobic exercise * * * The brain secretes dopamine and the mood becomes pleasant. Generally, it can be divided into three categories: aerobic exercise, muscle strength training and stretching exercise, all of which are indispensable. What are the benefits of these three exercise methods for ordinary office workers? Aerobic exercise combined with healthy eating habits can not only reduce fat and weight, but also help to control blood pressure and blood sugar, increase good cholesterol (HDL) and reduce bad cholesterol (LDL) concentration in the body. When the overall immunity is improved, it can reduce the risk of illness and help prevent chronic diseases or recurrence. (Editor's recommendation: There is no specific medicine for diabetes. The doctor teaches you to exercise like this, which is the most effective way to control blood sugar. In addition, aerobic exercise is very important for strengthening cardiopulmonary endurance, increasing the cardiac output and oxygen intake of a heart, having a strong heart and pumping blood effectively, thus improving the blood circulation of the whole body. What's even more surprising is that when doing aerobic exercise, our brain can secrete dopamine, which makes us feel relaxed and happy, makes you more confident and helps to improve the overall work performance! (Editor's recommendation: puffs that are not properly exercised! Six "good mood foods" have stronger ability to burn fat. ) Women lose muscle faster than men. Knee joint pain and other problems abound. Most women prefer aerobic exercise to muscle strength training, but because of hormones, the speed of muscle loss is faster than that of men after 30 years old, so muscle strength training is very important. All joints of the whole body need muscle protection and support, especially the knee joint. It needs to bear the weight of your whole body, and once the muscle strength of lower limbs is insufficient, it will lead to problems such as knee pain and osteoporosis. For office workers, insufficient muscle strength will lead to poor sitting posture and the spine will begin to skew and deform. The common situation is hunchback, and the upper back muscles are weak when the cervical vertebra leans forward; For office workers whose pelvis leans forward, it is suggested to start with the abdominal and core trunk muscles and strengthen the support for the lumbar spine. The increase of muscle mass not only helps to modify lines and improve performance in daily activities, but also increases basal metabolic rate, which is the only way to build a body that is not easy to gain weight. Stretching after bathing can help you sleep. It is suggested that you can do stretching exercise after bathing every day. Stretching can help you fall asleep when your body is warmest. How does stretching help? We have been fixed in the same posture for a long time. As I said just now, postures that are skewed, such as hunchback, scoliosis, forward or backward pelvis, will make the ipsilateral muscles too tight. The common tight muscles of office workers, such as chest muscles and lower back muscles, begin to lose elasticity and become weak, which will greatly reduce the training effect and even lead to more serious tension, muscle imbalance and easy cramping. Stretching will restore their elasticity. (Editor's recommendation: I don't know that hunchback and round shoulders cause inflammation! It is also important to have aerobic exercise first and then the best exercise time for muscle strength training. Many people will react. Why don't I lose weight every day? The energy consumed by aerobic exercise is roughly sugar, fat and protein, which will change according to the number of these energy sources in the body. If you only do aerobic exercise, you will only consume sugar in the first 20 minutes, not fat. Of course, you will feel that the effect of reducing fat is not ideal, and because aerobic exercise will consume protein for too long, in order to prevent the loss of muscle mass, you can't just do aerobic exercise in exercise habits! If there is both aerobic exercise and muscle strength training in today's schedule, it is suggested that muscle strength training should be carried out first to consume liver sugar; If you do aerobic exercise first, you will eventually feel short-term muscle fatigue, which will affect the performance of the next muscle strength training. Therefore, it is ideal to put aerobic exercise in the latter or take a day alone! Continue to do aerobic and muscle strength training step by step for half an hour every week. After reading this article, if you don't have exercise habits, you can take the first step to develop exercise habits. You can start from one day a week for half an hour to one hour at a time. You don't need to put too much pressure on yourself. Get into the habit of regular exercise first, and then gradually increase the number of days. Check yourself again in three months. I believe you will gain a lot!