How to lose weight if you are too lazy to move? It turns out that “micro-exercise” is super easy!

Everyone knows that exercise is good for the body, and we also know that weight loss requires exercise, but the weather is so cold that you are just too lazy to move? It doesn't matter! Family medicine doctors have suggested "micro-exercises" that can be done in daily life, teaching you how to quietly increase your exercise while commuting to get off work, running errands, and shopping. You can actually accumulate 50 minutes a day!

As long as you take the opportunity to walk on your way to and from get off work or while shopping, you can increase your activity and make up for the lack of daily exercise.

Regular exercise is too ideal for modern people to achieve

Whether it is the general public or people who want to lose weight, there is generally a problem of insufficient exercise. Did you know? The "333 Exercise Method" was previously promoted, which recommended exercising three days a week, 30 minutes each time, and a heart rate of 130 beats per minute; recently it was changed to the "531 Exercise Method", which recommended exercising five days a week, 30 minutes each time, and a heart rate of 110 beats per minute.

Although the intensity is slightly reduced, exercising 5 days a week is even more difficult! Does exercise have to be so hard? Liu Xianda, a family medicine physician at Shuanghe Hospital, said that the above exercise recommendations are under ideal conditions, but modern people live busy lives and it is not easy to spare so much time.

5 ways to increase your activity level in one day

If you really can't find 3 to 5 days a week to exercise continuously for 30 minutes each time, you might as well do some "micro-exercises" in a "cumulative" way to increase your daily activity opportunities, which is better than not doing anything at all. Dr. Liu Xianda teaches you the following 5 tips to easily accumulate 50 minutes of exercise in one day:

[First move]

Park your car farther away from your company or destination to increase walking time. Micro exercise time: 5 minutes

[Second move]

Reduce the chances of taking the elevator. In the company or any building where there are only a few floors, you can climb the stairs instead. Micro exercise time: 10 minutes

It should be noted that if there are too many floors to climb and you are too out of breath or unable to climb the entire flight, you can take the elevator for some floors. After your cardiopulmonary function improves, you can increase the number of floors you climb by stairs appropriately. It is recommended to take the elevator when going downstairs, as it is less likely to affect your knees. In addition, people with knee joint degeneration, cardiovascular disease or excessive obesity need to carefully evaluate this method or consult a doctor whether it is appropriate.

Intentionally park your car farther away from work so that you can increase the chances of walking during your commute.

【Third move】

Walk to where you parked when leaving get off work or your destination. Micro exercise time: 5 minutes

【The fourth move】

Go shopping at the market near home and go for a stroll. Micro exercise time: 10 minutes

【Fifth move】

After dinner, go out for a walk and get some fresh air. Micro exercise time: 20 minutes

If you have just eaten, it is recommended to walk slowly first and then gradually increase the speed. In addition, it is not recommended to exercise 2 hours before going to bed, as some people will become excited and suffer from insomnia.

Wow! The cumulative exercise time above is 50 minutes!

Doctor Liu Xianda reminds that the above walking speed should be slightly faster than usual, reaching the level of slight panting, so that the effect will be more significant. In comparison, whether or not you sweat is not the point. The main thing is to reach a certain exercise rate in order to train your cardiopulmonary function and promote your body's metabolism and circulation. The good news is that after each exercise, the body's metabolic rate will continue for a while!

531 exercise method as the main method and daily micro-exercise as the supplement

Of course, it would be ideal if people could take the time to do 30 minutes of continuous brisk walking, jogging, swimming, cycling, aerobic dance and other exercises. While motivating yourself to achieve the "531 Exercise Method", you can also use the above 5 tips to increase your activity level and make up for the lack of daily exercise.