You can exercise while taking the MRT! 5 tips for office workers to maintain muscle

With the opening of the Songshan Line of the Taipei MRT, it is estimated that the daily passenger volume of the Taipei MRT will exceed 2 million, which will cause some office workers to have longer transfer routes and consume more commuting time and energy. Rehabilitation doctors remind that office commuters generally do not get enough exercise, and suggest that they take the stairs more often and escalators less often when riding the MRT, or use 5 simple body stretching techniques to increase cardiopulmonary function to make up for the lack of exercise.

Office workers can exercise their upper limb muscles to increase muscle flexibility while waiting for the MRT. Demonstration: Physiotherapist Yingying Zeng

According to the "Office Workers' Exercise Habits Survey" conducted by 1111 Job Bank, 65% of the office workers interviewed believed that they had exercise habits, but the average cumulative exercise volume per week was 107 minutes, which is still lower than the 150 minutes of physical exercise per week recommended by the World Health Organization for adults. It is obvious that even if most people maintain exercise habits, they still cannot achieve "effective exercise."

Office workers lack exercise and have poor cardiopulmonary function

The survey also pointed out that more than 50% of office workers who have not yet developed the habit of exercising attributed this to the lack of time. To achieve the effect of exercise, it is not enough to exercise 1 to 2 times occasionally on a whim. The so-called "effective exercise" refers to exercise 3 times a week, 30 minutes each time, and the heart rate reaches about 130 beats after exercise, which can improve cardiopulmonary function.

《STEP 1 Waiting for the bus》: Lower limb muscle exercise

While waiting for the bus: lower limb muscle exercise_extension. (Demonstration/physical therapist Zeng Yingying)

Physician Xu Jiarong said that although waiting for the MRT train is only 5 or 6 minutes, it is a good time to do lower limb exercises. Doing simple lower limb exercises can stretch the muscles and enhance muscle strength.

1. Stand upright with your upper body straight and your knees straight.

2.Put one foot on the ground and stretch the other foot forward. The amplitude does not need to be too large, about 30 degrees is enough. Move slowly and stretch forward 10 times.

3. Stretch your legs backwards 10 times.

4. Extend your legs upward and outward for 10 times.

5. Change feet.

While waiting for the bus: upper limb muscle exercise_lift up. (Demonstration/physical therapist Zeng Yingying)

《STEP 2 Waiting for the bus》: Upper limb muscle exercise

Physician Xu Jiarong said that when standing, you can use a handbag or briefcase to exercise the upper limb shoulder joint rotation muscles to strengthen the joint muscle strength.

1. Stand with your upper body upright.

2. Carry a briefcase or handbag with your arms straight, and slowly move them forward, backward, and outward in three directions. The amplitude does not need to be too large, about 30 degrees is enough. Move slowly, 10 times in total.

3. Keep your upper arms still and close to your body. Use the palm of your lower arm to lift up 10 times to train the muscle strength of your elbow joint.

4. Change hands.

《STEP 3 Inside the Car》: When standing, exercise on tiptoe

In the car: When standing, exercise on tiptoe. (Demonstration/physical therapist Zeng Yingying)

Physician Xu Jiarong said that if you wear flat shoes, this is a very good car exercise, which can train calf muscle strength and help circulation, and is very suitable for office workers who often sit for a long time. Remember to hold on to a stable handrail to avoid falling.

1. Stand with your heels raised. Pause for 5 seconds and repeat 10 times.

《STEP 4 Inside the car》: Spinal movement while sitting

In the car: When sitting, the spine moves. (Demonstration/physical therapist Zeng Yingying)

Physician Xu Jiarong said that it is suitable for office workers who sit for long periods of time. It can help to mobilize the spine and strengthen the pelvic and core muscles.

1.Slim your abdomen, sit up straight, lift your head and chest, and keep your feet flat on the ground.

2. Inhale slowly, hold your stomach, push your chest forward, and move your pelvis forward. Move slowly.

3. Exhale slowly, slowly retract your stomach, chest and pelvis. Move slowly.

4. Go back and forth once, a total of 10 times.

《STEP 5 Inside the car》: When sitting, lift your legs and tiptoe

In the car: When sitting, lift your legs and stand on tiptoe for 55 seconds. (Demonstration/physical therapist Zeng Yingying)

Physician Xu Jiarong said that training leg muscle strength helps circulation.

1. Cross your legs and lift the heel of the foot that is on the ground. Pause for 5 seconds and repeat 10 times.

2. Change feet.