It is better for office workers to exercise their bodies

Try to tuck your stomach when sitting, walk if you are close to your place of work, get off one stop earlier if you are taking the bus, and walk home.

Recently, a news that relevant units should arrange 15 minutes of fitness time every day has attracted everyone's attention and caused related discussions. Different people have different opinions on how fitness exercises should be carried out and what kind of fitness methods they will choose. Specifically, it includes three aspects: mental workers need to arrange exercise time every day, manual workers also need fitness exercises, and the specific way of fitness exercise must be in line with their actual situation.

1. For mental workers, it is very necessary to exercise every day.

In terms of fitness and exercise, mental workers are the most needed. Mental workers are generally sedentary during work, which can seriously affect the physical health of mental workers, and they are the ones who need to do physical exercise the most. Therefore, arranging a certain amount of time for fitness exercise during work is often necessary for mental workers.

2. Manual workers also need to exercise, but the method of exercise is completely different.

In many people's minds, manual workers exercise enough every day that they don't need to exercise. Such a view is inaccurate to sell and join. The reason why I say this is because although manual workers exercise a lot, because of their work, they only exercise in a relatively fixed way, and other parts of the body do not participate in the exercise, so they are not coordinated as a whole, so manual workers also need fitness exercises to make their bodies more coordinated and healthier.

3. The specific way of fitness exercise must be in line with its own actual situation.

Different fitness workouts have different exercise effects. Therefore, when carrying out specific fitness exercises, you need to make targeted choices according to your actual situation. Generally speaking, fitness exercise should make oneself get full-body relaxation and exercise, so as to achieve the most ideal exercise effect, which is the most beneficial to one's health.

As a person who works in the workplace, doing aerobics is the most suitable fitness exercise method during work.

1. Curl up and sit-ups.

Cross your arms and hug your chest, bend your feet, heels 30-50 cm from your hips, flatten your feet, hook your toes to the bottom of the furniture, lie down with your upper body back, and get up with your torso and head leaning forward, trying to touch the furniture with your toes hooked. Repeat uninterrupted within a minute. This exercise strengthens the abdominal muscles, avoids pain in the lower part of the spine and maintains good posture.

2. Sit flat and stretch forward.

Take off your shoes and socks, sit on the floor, stretch your legs flat and together, heels 13 cm apart, press your feet against the wall, stretch your hands forward, and try your best to touch the wall. Be careful not to bend your knees, not to exert too much force, and to relax your muscles as much as possible for 5 seconds. This movement works the supple fingers of the spine, hips and legs.

Helps avoid injuries to the lower back and legs.

3. Do squat exercises.

Feet apart, the distance is equal to the width of the two shoulders, then slowly squat down with both hands on the chair, get up and stand quietly. Repeat this 10 times, rest for a while and continue 10 times. This exercise helps to strengthen the thigh and back muscles.

4. When drinking tea or coffee.

After working for a while, get up and give yourself tea or coffee. When making tea or coffee, you can take turns standing on one leg and lift one leg to the maximum. Or stand with your legs together, bend over and let your palms touch the ground.

Here's how to do this:

First, we should pay attention to aerobic exercise, which can improve the function of the heart and lungs, run for more than 30 minutes a day and run for more than 150 minutes a week. Pay attention to the fastest heart rate when running, which can reach more than 130 beats. This can effectively improve the metabolism of blood sugar, improve the metabolism of blood lipids, improve the function of the heart, and improve the function of the lungs.

Third, it is necessary to strengthen flexibility training, do stretching every day, let the muscles fully relax, and relieve muscle tension.

Exercise some aerobic exercises, and avoid too strenuous or long movements when exercising. Choosing the right exercise method can benefit your physical and mental health, and can also reduce the occurrence of diseases, if the exercise method is not correct, it may affect your joints and bones.

Aerobic exercise usually includes swimming, running and cycling, etc., by doing some aerobic exercise, you can enhance your own physique, but also promote physical and mental health, reduce the invasion of viruses, form a cold, exercise needs to persist for a long time, if three days of fishing and two days of drying nets, can not play a role in strengthening the body, do 40 minutes a day to bury to physical exercise, can relieve the pressure of life and work, but also make the body and mind light, reduce the occurrence of chronic diseases such as hypertension and hyperlipidemia.

If you do high-intensity exercise during exercise, it may be accompanied by wear and tear of the joints, such as often doing some short-key slippery dust running and other sports, which will cause inflammation and infection of the joints in the knee area, and will also be accompanied by soft tissue damage, and in severe cases, it will cause fluid accumulation. For the case of weak body, you need to do more aerobic exercises, which can exercise the muscles and abdominal muscles of the body, and you can also do some yoga exercises to relieve anxiety.

When exercising, you also need to achieve meat and vegetarian nutrition, choose some protein-rich foods comprehensively, and avoid eating some high-fat foods regularly, which may cause obesity.