Get healthy and move! 9 must-know sports tips

1. Power walking

If you want to have a clear mind, please walk more. Studies show that people who briskly walk for 10 minutes before studying perform better on a vocabulary test than those who sit the whole time. Scientists at Illinois State University point out that if you walk three times a week for 40 minutes each time, your brain power will improve more in a year than those who only do muscle training. Let’s go for a walk!

![Vigorous walking and yoga aerobics are both recommended exercises to enhance health. (Photo provided by VOGUE)][36731]

2. Cyclic aerobics

Sports research shows that hula hooping burns just as many calories as jogging. Hula hooping for 30 minutes can burn 210 calories. Buy a hula hoop now and you can exercise at home no matter it’s windy or rainy!

3. Reverse operation

Turning 180 degrees during exercise can help relieve back pain. Research shows that walking on a treadmill backwards for 15 minutes three times a week can help relieve lower back pain. Walking in reverse can raise the hips, help strengthen the core muscles and improve back pain.

4. Happy Yoga

When you feel bad, do some yoga! The Journal of Alternative and Contemporary Medicine states that yoga is one of the best treatments for depression. People who did yoga for an hour three times a week had much higher levels of GABA (gamma-butyric acid, insufficient intake of which may lead to depression) in their brains after 12 weeks than those who did not exercise.

5. Not a Fat Knight

A study by the Swedish Calorie Institute found that high insulin levels may lead to weight gain. People who cycled six miles a week saw a 19% drop in insulin levels after six months, but people who walked the same distance saw no change. Cycling can exercise more muscles, increase metabolic rate, and inhibit insulin, making you healthy and slim!

6. Please sleep well at night

A study published in the American Journal of Clinical Nutrition found that not getting enough sleep for one night can slow your metabolism by 20% the next day. If your body doesn't get enough rest overnight, your metabolic activity will be sluggish and you won't be able to burn calories efficiently. Not only that, lack of sleep will make others think you are ugly and unhealthy. Doctors recommend that you sleep for eight hours a day. If you still often doze off, try walking for 20 minutes to make you more energetic!

7. Your own coach

Nike draws inspiration from world-class athletes and invites professional trainers to develop more than 90 movements. Whether you are looking for a slim and weight loss, curve sculpting or improving physical fitness and muscle strength, the Nike Training Club APP version is free to download, allowing you to exercise and keep fit anytime, anywhere. The Nike+ GPS APP version provides satellite positioning function, which can record your running time, speed, calories burned, etc. You can also compete with your friends and challenge yourself together.

8. No exercise is too small

Everything starts small, and the same goes for exercise. Researchers point out that some simple exercises such as climbing stairs or walking to the pantry can increase VO2Max (optimal oxygen uptake) and help reduce the risk of heart disease. So, get up and move around.

9. Wearing the right shoes is important

According to the latest independent research from Arizona State University, a blind test of 84 women aged 22 to 39 who were doing aerobic walking for 12 weeks showed that women wearing Reebok EASYTONE shoes had an average 2.5% reduction in body fat compared to those wearing ordinary shoes, and the reduced body fat was also converted into an equal amount of lean tissue. This year, Reebok once again launched the upgraded version of EASYTONE PLUS shoes, the fashionable Slimtone shoes and the technology shaping clothing series to help all women who love sports pursue slimmer curves!

Image: Fairchild Archive | Source: VOGUE HEALTH

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