We already know the benefits of "moving" to the body. So, if you achieve your sports goal every day, can you rest assured? It's not. Because "quiet" will make your sports income seriously "shrink". Experts from the Institute of chronic diseases of Beijing CDC remind the public that "hyperactivity" and "less quiet" are equally important. Give you a general "motion formula" As for how an adult should carry out physical activities when physical conditions permit, who gives clear suggestions: At least 150-300 minutes of moderate intensity aerobic activity, or at least 75-150 minutes of high-intensity aerobic activity, or an equal amount of moderate intensity and high-intensity combined activity, shall be carried out every week. Every week, you should have 2 or more days of moderate or higher intensity resistance exercise, and every other day to strengthen your muscles and exercise all major muscle groups. The benefits of sitting for 12 hours evaporate We have about 16 hours of activity a day, excluding sleep. Assuming 30 minutes of moderate / high intensity physical activity every day, what happens if we sit comfortably for the remaining 15 and a half hours? Some studies have found that the health benefits brought by moderate / high-intensity physical activities will be affected by sedentary behavior. Even, when the sedentary time in a day reaches more than 11 to 12 hours, the health benefits of medium / high-intensity physical activity may be weakened or offset! In other words, the recommended amount of exercise can not make up for the health risks brought by sedentary! In addition, sedentary, especially those with poor posture, will also bring negative effects, such as joint injury, muscle stiffness, slow blood flow, slow fat decomposition, insufficient oxygen exchange, reduced brain flexibility and so on. If things go on like this, sedentary will increase the risk of chronic diseases such as cancer, cardiovascular disease, diabetes, kidney and liver diseases, and increase the risk of death. Therefore, experts from the Institute of chronic diseases of Beijing CDC remind you that "whether to carry out regular physical activities" and "whether there is sedentary behavior" are two equally important contents that need to be considered and formulated action plans respectively. The needle moves Today, our way of life makes sitting much longer than our activity time. Work, class, watching TV and using electronic products are mostly done sitting down. How to break the "forced" sedentary in life? Another who recommendation should be given full attention: limit sedentary time and use sedentary time for all kinds of physical activities, including mild intensity. Many times, it is not easy to change the state of standing or sitting when working and studying. It is suggested that you can start from the perspective of interrupting the sedentary state. The study found that interrupting sedentary behavior every 30 to 60 minutes can prevent the health risks caused by sedentary behavior. Physical activity used to interrupt sedentary behavior can be medium / high intensity or low intensity. It is beneficial to replace sedentary with physical activity of any intensity. In this way, we can make reasonable arrangements for the "dynamic" and "static" of the day. Experts from the Institute of chronic diseases suggest that you get off the bus and walk one stop ahead of time when you go to and from work, or go to the gym after work to exercise, so as to ensure enough medium / high-intensity physical activity time every day. At work, you can use your mobile phone and other tools to set a "class bell" for yourself, just like at school, to remind yourself to get up every 45 minutes, walk around, climb stairs, stretch your limbs and move for 5 minutes. In this way, grasp "dynamic" and "static" and slowly form a habit. You will find that it is not difficult to be less static and more dynamic! (outlook new era)