5 fitness exercises that you can do at home, simple and effective, you can easily exercise your whole body without spending any money, try it now!

The Paris Olympics, as a global sports event, is in full swing. Olympic athletes are fighting hard on the field, challenging themselves, and showing the limits and tenacity of human beings. Their outstanding performance is not only the result of talent and training, but also the testimony of long-term sports persistence. However, in this fast-paced era, people who want to exercise and keep fit are always dragged down by busy work and various trivial matters and put on hold. Don't be discouraged, in fact, fitness does not have to be done in the gym. As long as we master the right method, even if we are in a small space at home or in the office, we can still exercise effectively and shape our ideal self. Today, August 8th is the 16th "National Fitness Day" in China. We have prepared several fitness movements for everyone. They are not only simple and efficient, but also easy to do whether you are at home or in the office.

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5 sets of simple movements,

You can practice at home!

1. Seated arm abduction

Difficulty level: ★★☆☆☆

Suitable for people: People with stiff and heavy shoulders and necks

Exercise area: upper back muscles

Image source: Photographed by the author Key points:

1. Keep your upper arms parallel to the ground and your lower arms as vertical as possible to the ground.

2. Feel the contraction of the upper back muscles and stay at the end for 3 to 5 seconds

3. 10 times/set, 3 sets/day

2 Hips

Difficulty level: ★★★☆☆

Suitable for people: People with low back pain

Exercise parts: arms, abdomen, thighs

Image source: Photographed by the author Key points:

1. Extend your arms to 90°, parallel to the ground.

2. Land lightly

3. The faster the better

4. Alternating legs counts as 1 time, 20 times/set, 3 sets/day

3. Alternating high leg raises on the inclined board

Difficulty level: ★★★★☆

Suitable for people: People with low back pain

Movement area: abdominal core, lower limbs

Image source: Photographed by the author Key points:

1. Tighten your abdominal muscles and keep your navel close to your spine

2. Lift one leg up, while lifting the heel and extending the knee of the supporting leg, stretching upward

3. Try to keep the body midline unchanged

4. Alternating feet counts as 1 time, 10 times/set, 3 sets/day

4. Horse Stance Gravity Shift

Difficulty level: ★★★★☆

Suitable for people: People with weak waist, back and lower limbs

Movement area: hips, lower limbs

Image source: Photographed by the author Key points:

1. Sit back with your hips, keep your knees and second toes in a straight line, and try not to let your knees go past your toes.

2. When shifting your center of gravity, keep it horizontal and don’t lift your body up.

3. Hold the position for 5 seconds and feel the force in your buttocks and thighs.

4. 10 times/side, 3 sets/day

5 Lunge Twists

Difficulty level: ★★★☆☆

Suitable for people: People with stiff spine

Movement parts: spine, lower limbs

Image source: Photographed by the author Key points:

1. The legs should not be separated too far apart. You can increase the width appropriately to maintain overall stability.

2. Follow the movement of your hands with your eyes to maximize the flexibility of your spine

3. 10 times/side, 3 sets/day

The above 5 sets of movements are fitness training that can be completed in the office or at home, which basically covers the muscles and joints of the whole body. Spread these trainings throughout the daily time, such as getting up every 2 hours to do a set, and you can easily complete all the training in a day. Office or home fitness does not require complicated equipment and a lot of time, you just need a heart that cares about health. Take a few minutes every day and stick to these simple movements, you can stay in good shape at work and meet challenges with a fuller spirit and a stronger body. Special reminder: The above exercises are suitable for people with normal physical examinations and people without chronic diseases such as cardiovascular and cerebrovascular diseases. Pregnant women or people with chronic cardiovascular and cerebrovascular diseases, and people with poor balance and stability are not recommended to follow the training. These exercises have certain requirements for cardiopulmonary capacity and balance and stability. Everyone should practice according to their own situation!

Brisk walking is a good exercise for the elderly

For the elderly or those with chronic diseases, the recommended fitness exercise is brisk walking ! Brisk walking is a very suitable exercise for the elderly for the following reasons:

1 Moderate intensity

Compared with running or high-intensity aerobic exercise, brisk walking has relatively low intensity and will not put too much burden on the heart and respiratory system of the elderly.

2. Joint-friendly

The hip and knee joints of the elderly usually have a certain degree of wear and tear and degeneration. Brisk walking has less impact on the joints, which can reduce the risk of joint injury, strengthen muscles, and provide more protection for the joints. Just like for the elderly with arthritis, brisk walking can maintain joint flexibility and strength without aggravating joint pain.

3. Easy to stick to

Finally, it is easy to stick to. Brisk walking does not require special venues or equipment and can be done anytime and anywhere. Whether in a community garden or a park, the elderly can practice brisk walking.

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For brisk walking training, it is recommended to choose the morning or evening when the temperature is more suitable. The intensity of each brisk walking should not be too high, and the speed should be 60 to 100 steps per minute , that is, 1 to 2 steps per second. Elderly people with good physical fitness can maintain about 100 steps per minute, and elderly people with weaker physical fitness can start with 60 steps per minute, which is also a good intensity.

It is recommended that you exercise for 20 to 40 minutes each time . Start with 20 minutes and gradually extend it to allow your body to gradually adapt to the exercise load. As your physical fitness improves and you adapt to the exercise, you can increase the time by about 5 minutes per week.

Heart rate monitoring is also an important indicator for measuring intensity. When the elderly are walking fast, it is generally safer to control their heart rate at 50% to 60% of their maximum heart rate (220 - age) . For example, a 70-year-old man has a maximum heart rate of about 150 beats per minute, and it is more appropriate to keep his heart rate at 75 to 90 beats per minute when walking fast.

Before starting brisk walking exercise, it is best for the elderly to consult a doctor, especially those with chronic diseases or physical discomfort. At the same time, if you experience discomfort such as palpitations, dizziness, and difficulty breathing during brisk walking, you should stop immediately and seek medical help.

On National Fitness Day, exercising, no matter how intense it is, is a good start. What are you waiting for? Take action now!

Planning and production

Author: Zhao Qian, an expert in rehabilitation medicine and rehabilitation therapist

Reviewer: Ji Gang, deputy chief physician of orthopedics, the First Hospital of Hebei Medical University