"Ox" turns things around! 3 tips for home exercise to help you exercise at home and improve your ability to prevent the spread of the virus

In order to prevent the new coronavirus pneumonia during this year's Chinese New Year, many people will choose to rest at home. People who stay at home may sleep more and move less, or be tempted by New Year snacks and eat more and move less. According to domestic research, nearly 50% (48%) of the people exercised less than usual during the Chinese New Year period, another 46% exercised the same as usual, and only 6% exercised more than usual.

The "2020 World Health Organization Guidelines on Physical Activity and Sedentary Behavior" state that excessive sedentary time will increase the risk of many major diseases in adults. Therefore, in order to avoid a sharp increase in weight while staying at home during the Chinese New Year to prevent the spread of the virus, the National Health Administration reminds the public to exercise and not gain weight during the Chinese New Year, and that exercising for just three songs can offset the health hazards of sitting for long periods of time.

The National Health Service provides 3 tips for exercising at home, allowing you to exercise at home and improve your ability to prevent the epidemic:

1. Super slow jogging: Practice running and walking in place at a very slow speed. Land the forefoot first, then the heel; keep the knees slightly bent to increase the knee's cushioning force; take small and light steps to make running easier; take about 3 steps per second, following your own rhythm.

2. Bend your abdomen and push your legs: first keep your upper body in a sitting position, tilt back 45 degrees, place your hands on both sides of your body for support, straighten your legs together, use the strength of your abdominal muscles to bring your feet up and inhale, and push your feet out while exhaling to strengthen your abdominal muscles, thighs and other muscle groups.

3. Stand up from sitting position: Sit upright on a stable chair, stand upright with your body straight and your fists extended forward. When standing up, straighten your legs and tighten your buttocks to train the lower limb muscles.

New life in epidemic prevention: outdoor sports should not ignore personal hygiene and health

The National Health Service reminds people that 10 minutes of exercise each time during the Chinese New Year period is not too little, and more than 150 minutes a week is better. If you engage in outdoor sports, please remember to maintain a social distance of more than 1 meter from others, observe good personal hygiene, and cooperate with the epidemic prevention work of various venues. If you have a fever or respiratory symptoms, you should avoid going out. I wish all the people in the country to "have a good New Year by exercising at home, and may 2021 be a good year for all"!