A few tips to avoid becoming a sedentary person

Just pay attention and you'll see that the health killer can actually be found everywhere in your office, living room and next door coffee shop: chairs!

It turns out that staying seated for a long time triggers the biochemical switch in muscle cells, which increases the probability of heart failure. It also increases the incidence of fatal heart disease by 27%, and the incidence of fatal cancer by 21%, even if you exercise regularly.

Two newly released reports are very noteworthy. One of them surveyed 93,000 middle-aged women who sat for up to 11 hours a day; Another survey of 82,000 boys who stayed seated for at least five hours outside working hours showed that whether it was for work, or sitting in front of the TV watching an afternoon of sports games, old movies or reruns of "Apartment Love", as long as you stayed seated for a long time, your muscles would go into a state of suspended animation. As a result, the activity of lipoprotein lipase to promote metabolism in the new city is reduced by up to 95%. As a result, the body burns less sugar and fat, and health risks soar.

Fortunately, the treatment for sedentary diseases is simple: just exercise for 2 minutes every 30 minutes to awaken muscles, especially large muscles in the legs, gluteus maximus and core muscles!

Here are our suggestions on how to do relaxing standing exercises at work and at home:

1. Set the alarm clock. Use your mobile alarm clock to remind yourself that you need to stand up and rest occasionally. Set the alarm clock, put it out of your reach, and then the alarm clock rings, you must get up and turn it off. At this time, you can try the following exercises. Very simple!

2. Plate support. We like this yoga pose very much. This action quickly moves all three major muscles simultaneously: your arms, legs and core muscles. Lie flat face down, legs together, and forearms on the ground. Keep the arm vertical from the shoulder to the elbow joint, with the toes raised to push up. Stretch your abdomen and lift your hips. Then lift your body off the ground so that it is in a straight line from your feet to your shoulders, while leaning forward your neck in a straight line. It's best to last for 25 seconds, or even better if it can reach 45 seconds; 2 minutes at most. Great!

3. Go to the toilet or go to the pantry to get a cup of coffee and discuss work issues with colleagues. A nap can be a great help.

4. Challenge yourself; how far can you go in two minutes and return to your desk on time?

5. Run the stairs. Insisting on climbing stairs for three minutes can burn 29 calories. It turns out that stairs in the office or home are the most practical exercise equipment, and they are right under your nose!

6. Instead of sitting in a chair, sitting on a fitness ball will keep your leg muscles, gluteus maximus and core muscles active. Exercise for 10-15 minutes every hour, or twice a day.

7. Stand still. Put on your headphones? Stand up and start walking. Lift your knees! Keep taking a step for one minute, then move on to the next step.

8. Stand up, sit down, and repeat this action. The back needs to be straight and your hands on your sides, or lift them horizontally forward-that is, you must not support the chair with your hands. Use your leg muscles and gluteus maximus muscles to leave the seat, and then sit down slowly again. Repeat this action as many times as possible.

9. Alternatively, you can stay standing. When your body is standing, it requires 30% more energy than sitting. Try using a standing desk. These products are currently available on the market! Or take Dr. Mike's approach: Treadmill!

10. At home: Take a break while the commercial is on. Prime time is 14 - 21 minutes per hour, which means you have enough time to get out of your seat and move around without missing your favorite TV show at all.