It is proved that "sneaking sports" 5 times a day to help delay the expiration! A doctor coded 3-action 10 minutes to practice the core easily at home

Everyone knows the importance of sports to physical health, but because of being busy and dispersed, there are always various reasons why they cannot start sports. Even if the entire time cannot be fixedly moved to exercise, the research points out that if you intersperse short-term dramatic activities during the day, five small activities a day can greatly reduce the risk of death.

Study: Five breaks of dramas a day reduces death risk

The World Health Organization (WHO) recommends that adults perform 150 minutes of moderate intensity or 75 minutes of high intensity per week, but not to mention 150 minutes, many people can’t do it even if they have 15 minutes of exercise. The reason is hard to see, most people will say that they don’t have time; and another common reason is actually the night. Sports, like losing weight, require perseverance. Many people think that they need to spend a long time to exercise in sports venues and gyms, and they just think about it!

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But don't be discouraged. Even if you don't achieve the recommended amount of exercise, according to a decade-long study in the United States, a little physical activity every day is also valuable, that is, you want to do a short period of rest activities in the day to make it a part of your daily life. Five short-term high-strength activities a day can reduce the risk of all-cause death by 44%. So even if you only have some fragmented time, using these time to move more, these seemingly trivial small activities are enough to have a significant impact on your health.

How to secretly "cumulate exercise" in daily life?

The study called this short-time activity "Spiritual Intermittent Lifestyle Activity" (VILPA), and an activity takes an average of 73.5 seconds to be considered VILPA. There is no need to arrange time or venue specifically, for example, integrate the following small activities into daily life:

. Climbing the floor: Getting cardiopulmonary training faster than taking an elevator.

. Speed ​​up your walking: Walk a few more steps on the way to and from get off work.

. Parking farther away: walking a few minutes longer can also be considered a movement.

. Moving things many times: like taking goods or clothes home in batches.

. Use a small water bottle: force yourself to get up and put water in order to move your muscles and bones.

No equipment is required. 10 minutes a day to strengthen the core muscles at home

. In addition to using fragmented time activities, Nutritional Functional Medicine expert Dr. Liu Boren also reminds everyone on the "Liu Boren Nutritional Functional Medicine Expert" face fan page that exercise does not necessarily require a lot of time, nor does it require expensive equipment. Take 10 minutes a day and through 3 simple movements, you can exercise your core muscles at home.

Liu Boren explained that the "core muscle group" refers to an entire area, including rectus abdominal muscles, abdominal muscles, oblique muscles, back deep muscles, pelvic floor muscles and lateral joint muscle groups. These muscles are like "natural armor of the body". A stable core can improve posture, reduce back pain, prevent falls, and even prolong aging.

3 simple action to exercise the core muscle group

The following three actions together do not exceed 10 minutes, which can significantly improve the core stability and make the body stronger.

Squat(Squat)

Double feet are the same width as shoulders, sit back and straighten your back.

10–15 each time, repeat 2–3 sets.

Training the thighs, buttocks and core is the most basic action.

Plank support (Plank)

The forearm and foot tips are pressed against the ground, and the body remains in a straight line.

Still 20&ndash each time; 40 seconds, do 2– 3 times.

Strengthen the abdominal muscles, dorsal muscles and shoulders.

Slow Jogging

Joy in small steps on the spot, with your feet pointed and breathing naturally.

Continuous 3– 5 minutes.

Improve cardiopulmonary function without excessive damage.

Remember that movement is not about the amount, but about continuity and accumulation. It’s OK to be active for one more time. Even a few minutes of small activities or core training at home for 10 minutes a day can benefit your body.