Get your butt off the chair! 8 ways to do light exercise to prevent obesity and stroke

How long have you been sitting in the chair? If it has lasted for more than an hour, get up and move! Many people are accustomed to working on the computer at work, watching TV after get off work, and playing video games on holidays. Sitting for long periods of time can easily lead to back pain, increase the risk of obesity and metabolic syndrome, and even increase the risk of stroke. In response to this, experts provide 8 light exercise movements to encourage people to develop the habit of being more active and avoid sacrificing their health due to "sitting for long periods of time".

Prevent obesity and stroke: Sedentary people should get moving

Stroke ranks second among the top ten causes of death in China, second only to cancer. Clinically, it has been found that in recent years, stroke has become younger and younger in China, and a sedentary lifestyle is one of the reasons. Once a person has a stroke, the subsequent rehabilitation process is both difficult and long. Not only does it affect the patient himself, but it also affects the lives of other family members.

The best way to prevent this pain is exercise. Wu Peiyu, deputy team leader of the rehabilitation department of Catholic St. Martin's Hospital, said that developing a habit of regular exercise can prevent obesity and metabolic syndrome, thereby reducing the risk of stroke.

If you feel that you are too busy at work and have no time to run or play ball, you can also practice the following 8 sets of simple exercises in the office or at home. Physical therapist Wu Peiyu explained that groups A to D focus on stretching, while groups E to H emphasize muscle endurance training. Frequent practice can prevent obesity and stroke. However, the reference seconds below are only general suggestions. When exercising actually, focus on what is acceptable to you and don't force yourself.

【A—Waist rotation and stretch】

• Action instructions: Stand with your feet shoulder-width apart, hold a towel with both hands, and stretch your arms out straight. Turn your waist to the right first, stay for 10 seconds and then return to the ready position, then switch sides and turn your waist to the left. Each exercise lasts 10 times. Breathe normally while performing the movements and do not hold your breath.

【B—Side bend and stretch】

• Action Instructions: Stand with your feet shoulder-width apart. Hold the towel with both hands and stretch your arms upward. Bend sideways and stretch to the right, stay for 10 seconds and then switch sides, continue 10 times. Breathe normally during the movement and do not hold your breath.

【C—Back stretch】

• Action Instructions: Stand with your feet shoulder-width apart. Hold the towel with both hands, bend forward and stretch. After staying for 10 seconds, return to the original standing position, raise your hands high and lean back slightly to stretch. Each action lasts 10 times.

• Tip: When stretching, avoid rising or falling quickly. When leaning back, do so within your ability and avoid excessive angles. Breathe normally as you perform the movement.

【D—Standing back stretch】

• Action instructions: Find a stable chair with a backrest, stand behind the chair, and hold the back of the chair with both hands. When doing the movement, straighten your legs, bend forward, and stretch your arms out, keeping your back and hands parallel. Rest for 20 to 30 seconds in each movement.

• Tips: When stretching, stay stable and do not shake, and relax your shoulders and body. The chairs must be secured against the wall. Breathe normally during the movement.

[E—Unilateral extension exercise]

• Action instructions: Stand with your feet shoulder-width apart, hold the water bottle in both hands, and raise it horizontally on your shoulders. When practicing, raise your left and right hands alternately, 10 to 15 times each time, 3 times a day.

• Tips: Remember to keep your body upright, don’t lean to one side or hunch over. Proceed at a regular pace and don't use too much force at once.

【F—Knee squat exercise】

• Action instructions: Hold the water bottle with both hands and let it hang naturally. Then, slowly squat down with your knees, stay for about 3 to 5 seconds and then return to the original standing position. Perform 10 to 15 times each time, 3 times a day.

• Tips: When squatting down, remember not to let your knees go beyond your toes.

G—Squat against the wall

• Action instructions: Stand with your back against the wall, bend your knees and slowly squat down, stay for 3 to 5 seconds and then return to the original position. Perform this movement 10 to 15 times, 3 times a day.

• Tips: When squatting down, remember not to let your knees go beyond your toes.

[H—Raise your knees]

• Action Instructions: Sit on a chair with your feet flat. Hold the edge of the chair with your hands, bend your knees and lift your feet, and stay still for 3 to 5 seconds. Perform each exercise 10 to 15 times, 3 times a day.

• Tips: Keep your upper body upright and stable, slow down your movements, and slowly bring your knees closer to your chest. Breathe normally while doing the movements and do not hold your breath.