Effective motion, 1 thousand-step equivalent motion.

Walking 10 minutes 600-700 meters;

Run for 3 minutes and 400 meters;

Bicycle 2000m 10 minutes;

Load 1~ 1.5kg and climb the stairs for 5 minutes.

Volleyball practice 10 minutes;

Tennis practice for 5 minutes;

Table tennis practice for 7 minutes;

Basketball practice for 4 minutes;

Practice badminton for 6 minutes;

3 points for football practice.

Slow dance 10 minutes;

Yoga 7 points;

Do morning exercises for 8 minutes;

Aerobic for 6 minutes;

Taiji preach for 8 minutes;

3 points will be deducted for slow skipping.

Make the bed 10 minute;

Wash clothes by hand for 9 minutes;

Move tables and chairs 10 minute;

Sweep the floor for 8 minutes.