It's not uncommon to see people sacrificing their health for work. Long hours of work, irregular diet Xi habits and lack of exercise make our bodies gradually break down. Don't wait until you find yourself uncomfortable to think about making changes, develop some good Xi to prevent microscopic changes. We often hear people say that aerobic exercise is good, but what is aerobic exercise?
Aerobic exercise refers to the physical exercise that we do with sufficient oxygen**. During our exercise, the oxygen inhaled and the body's needs are equal, and a balance can be reached.
For example, brisk walking, jogging, swimming, and cycling are all cardio exercises suitable for working people, which not only improve cardiovascular efficiency, but also enhance physical endurance and immunity.
Science, proper aerobic exercise, strength training, and the Xi of protecting the cervical spine can keep us healthy and productive in our busy work, thereby improving the quality of life. For example, jogging strengthens heart function and improves the body's oxygen utilization, while also strengthening the muscles of the lower limbs. Swimming, on the other hand, is a full-body sport that works on all major muscle groups, especially the shoulders and back. Cycling not only improves heart and lung fitness, but also strengthens the leg muscles, especially the thighs and calves.
At first we can do a brisk walk of 20-30 minutes three times a week, and then gradually transition to jogging or swimming. This progressive training can help the body adapt and reduce the risk of injury. It can also be combined with some strength training simultaneously. Lifting weights, doing push-ups, squats and other strength training exercises can significantly improve muscle strength and endurance Xi. These Xi exercises not only increase muscle mass, but also help increase the body's basal metabolic rate, which in turn effectively controls weight.
For example, lifting weights strengthens the upper body muscles, especially the arms and pecs. Push-ups, on the other hand, are a full-body Xi that works the chest, shoulders and triceps at the same time. Squats mainly target the lower body, especially the thigh and hip muscles.
In the beginning, we can start with light weight and gradually increase the weight and difficulty, but the correct posture of the Xi is important to avoid sports injuries, and if possible, it is recommended to do it with the assistance of a professional fitness trainer.
Do strength training regularly, if you can, you can go to the gym, if you can, you can buy some simple equipment and do your own Xi at home.
Regular activities for more than 30 minutes each time two or three times a week can effectively improve the overall structure and function of the body, improve the flexibility and stability of the joints, and reduce back and lower back pain caused by sitting for a long time.
By combining cardio and strength training, optimal physical fitness and exercise results can be achieved.
In the workplace environment of facing the computer for a long time, many people will also find some cervical spine problems during the physical examination, and even some people have not found cervical spine problems, and have already felt headaches, dizziness and even dizziness symptoms, which are actually very related to the cervical spine.
To protect the cervical spine, regular neck stretching and relaxation Xi exercises are recommended. These exercises can be simple neck rotations, side bends, and forward and backward Xi movements, each lasting a few seconds and repeating several times. This can help relax the neck muscles and reduce tension and pain.
In addition to neck stretching, the cervical spine can also be protected by strengthening the muscles around the neck. Some regular yoga poses can help us stretch the neck muscles, improve the support capacity of the neck, and reduce the occurrence of cervical spine pain and headaches. At the same time, it is also very important to pay attention to the improvement of daily posture. Make sure to maintain a good sitting posture while working, and the computer screen should be placed at eye level to reduce the forward tilt of the neck.
In addition, to avoid staying in the same position for a long time, you can set a pomodoro clock, get up and move every once in a while, rotate your neck, stretch your neck muscles, and if possible, you can also do eye exercises.
At home or in the office, you can use some portable, less noisy massage equipment to relax your neck muscles, help relieve neck tension, and reduce pain.
For example, the fever cervical massager of the Shanji Business Department of Qilihe District has a pulse heating function, a 42° constant temperature hot compress, and 5 massage modes to meet the needs of different degrees of cervical spine.
The excellent battery only needs to be charged for an hour, and it can last for more than ten days, without worrying about the power, and you can start the massage at any time. With these simple and effective methods, we can not only improve our own productivity, but also improve our physical health and quality of life.
A healthy lifestyle is not difficult to achieve, the key is to be consistent. Health is not only physical, mental health is also important, and proper relaxation and stress reduction can help us better cope with challenges at work.
Everyone's physical condition and living environment are unique, and it is necessary to find a way that suits you in order to better persevere. With the right approach and the right equipment, we'll do more with less.