Get rid of metabolic syndrome and take action! Do 4 exercises to slim your waist

A waist that is too thick is harmful to your health! Dr. Zhu Nianfeng, director of the Millennium Love Foundation, said that in order to avoid metabolic syndrome, in addition to developing the habit of measuring waist circumference and blood pressure regularly and managing one's own health, hard-working working fathers may as well take action and do these four waist-slimming exercises to sculpt their body and get rid of annoying tuna belly and beer belly!

The health index of middle-aged men in China is revealed! Survey: 1/3 of dads have waists that are too thick

Dr. Zhu Nianfeng, director of the Millennium Love Foundation and director of the teaching and research department of Kaohsiung Veterans General Hospital, said that according to the "Father's Day Health and Waist Cognition Behavior" questionnaire survey commissioned by the Millennium Love Foundation in 2017 and conducted by Post Online Survey, one-third of middle-aged men aged 30 to 59 in Taiwan have excessive waist circumference (greater than 90 cm), and as many as 47% of fathers have increased their waist circumference by more than 10 cm in 10 years, indicating that young and middle-aged men across the country generally have the problem of excessive waist circumference.

To protect your health, don’t just focus on weight and BMI! Excessive waist circumference increases risk of cardiovascular death

However, what health hazards does an excessively large waistline bring? Dr. Zhu Nianfeng pointed out that according to a study published in the Annals of Internal Medicine in 2015 on the relationship between BMI (body mass index), waist circumference, and cardiovascular mortality risk, the study found that people with a normal BMI (body mass index) but an excessive waist circumference have an 87% higher risk of life threat than normal people, and are even 2.2 to 2.4 times higher than those with an excessive BMI but a normal waist circumference. From this we can see the importance of controlling waist circumference to men’s health!

Waist circumference is too large and the risk of diabetes, hypertension and high blood lipids doubles

In addition to the latest research information, Wang Yingwei, director of the National Health Administration, also mentioned that according to a follow-up survey report conducted by the National Health Administration in 2007 on patients with hypertension, high blood sugar, and high blood lipids in Taiwan, it is known that excessive waist circumference is not only likely to cause abnormalities in the body's metabolic function, causing "metabolic syndrome" problems, but in the long run, it will increase the risk of chronic diseases such as heart disease and diabetes. Among them, those with excessively thick waist circumference have twice the risk of heart disease and stroke, three times the risk of high blood lipids, four times the risk of high blood pressure, and even six times the risk of diabetes. Its severity should not be underestimated!

There are tips for keeping in good health! National Health Administration: Waistline 8-90, healthy and long-lasting

Given that an excessively large waistline has a significant impact on human health! In recent years, the National Health Administration and the Millennium Love Foundation have actively promoted the slogan "Waist circumference 8, 90, healthy forever", with the waist circumference warning value for women being less than 80 cm and for men less than 90 cm, to remind everyone of the potential health hazards of excessive waist circumference and abdominal obesity.

In addition, this year's Millennium Love 89 Waist Measurement Day invited Cai Shiping and Lin Shuwei to serve as health ambassadors. They publicly expressed their blue belt wish to continue to accompany their daughter's growth, and reminded fathers that "if you want to grow up with your children, don't let your waistline get too big." They also used the "Wishing Blue Belt" measuring tape given free of charge by the Millennium Love Health Foundation to demonstrate waist measurement on site, and wrote down their wishes to protect their health in the next decade.

Stay away from tuna belly and bucket waist! Remember the "3D Life Tips" + 4 Waist Slimming Exercises

Finally, Dr. Zhu Nianfeng also called on fathers who want to ensure their own health to keep in mind the "3D Life Tips", namely Do Control (control waist circumference), Do Healthy Diet (healthy diet), Do Exercise (exercise habits).

In particular, fathers who often sit in the office for a long time may wish to make use of their spare time to do the following 4 simple "waist slimming exercises" to help exercise the core abdominal muscles. Actively exercising the muscles and bones is a self-care secret to successfully reduce waist circumference and avoid metabolic syndrome:

Tip 1: Exchanging business cards can also do something

How to do it: Stand with your feet shoulder-width apart, nodding as if exchanging a business card, while pressing your hips back like a chair. Continue this movement for 10 to 15 seconds, then stand up. Repeat 5 to 10 times.

Tip 2: Is the socket messing with me?

Method: Simulate the action of plugging a plug by standing on your left foot and extending your right foot backward. At the same time, extend your right hand forward. Then switch sides and repeat the above steps, alternating left and right sides for 5 to 10 times.

Tip 3: Things my aunt and I do together

How to do it: Take an office chair and sit on it 1/3 of the way up. Lift your left knee and touch it with your right elbow. Then switch sides and repeat the above steps, alternating left and right sides for 5 to 10 times.

Move 4 / I swear to put this here before

Method: Open your feet to shoulder width, then twist your body to the right, including your face. At the same time, punch with the left hand to the right, and raise the left foot with the toes touching the ground. Then switch sides and repeat the above steps, alternating left and right sides for 5 to 10 times.