Health and fitness methods for office men

Introduction: It is best to drink water in small sips, in small amounts and multiple times. Do not drink too much at once, otherwise the body cannot absorb it effectively. So how should men in the office maintain their health? The following men's health column Xiaomai will introduce the health and fitness methods for men in the office. Let's learn about it together!

Drink water in small amounts and frequently

It is best to drink water in small sips, in small amounts and multiple times, and not in large gulps at once, otherwise the body cannot absorb it effectively. Drinking large gulps of water is like a sudden heavy rain, especially for people with poor circulation and easily blocked meridians, which will cause local "flood disasters" in the body, that is, edema.

Supplement with appropriate moisturizing fruits and vegetables

Eat appropriate moisturizing fruits and vegetables every day to fight dryness from the inside out. The water content of vegetables and fruits is generally over 70%. Even if you only eat 500 grams of fruits and vegetables a day, you can get more than 300 milliliters of water. Health experts have found that aloe, lettuce, cucumber, grapes, white radish, celery, grapes, pears, apples, citrus fruits, etc. can help nourish yin and moisturize dryness.

Practice Qigong or slow exercise

Before running, stretch your arms and legs, shake your hands, stretch your legs, and twist your waist. The distance you run can be determined according to your own and objective conditions. You can also run outdoors with your legs raised high or use a street treadmill.

You can practice aerobic breathing qigong by walking to relax your body and taking deep breaths: spread your legs parallel to your shoulders, close your eyes and relax your whole body, inhale into the abdomen, hold your breath for 10 seconds and move the qi from the dantian through the chest, throat, uvula, back of the head to the lumbar spine, then slowly exhale the gas in the body, and repeat this cycle for 20 to 30 minutes.

Skipping rope to activate meridians

Rope skipping can promote blood circulation, supply the brain with more oxygen and nutrients, promote blood circulation, strengthen the brain, warm the internal organs, and improve thinking and imagination. Rope skipping for 15 minutes, while exercise is to calm the mood and exercise all the muscles in the body, so it is also appropriate to do it for 15 minutes.

Riding a bicycle to work is a good way to keep fit

Riding a bicycle to work is also a good exercise! Have you ever tried jogging or walking to work? If your office is close to home. Put a leather suit in the office, put on sportswear and running shoes and be active on the road. This is the most popular office song for white-collar workers around the world.

Shrugging exercises to prevent and treat cervical spondylosis

Neck and shoulder pain is the biggest problem for white-collar workers. Sit on a chair, slowly push your chest up, open your shoulders backwards, and repeat 10-12 times after returning to the original position. Then shrug your shoulders, 12 times for each left and right shoulder. This can increase lung capacity and prevent cervical spondylosis and periarthritis of the shoulder. You can also use tools such as cervical massagers.

Close your eyes and move your eyeballs to adjust your vision

First, turn it clockwise 6 times, then counterclockwise 6 times. Then open your eyes and look out the window at the green lawn or trees for 2-3 minutes. This will protect your eyes and adjust your vision. You can also use tools such as eye massagers.

Relax your fingers to prevent mouse hand

Place your hands on your thighs, clench your fists with your palms facing up, and then stretch your fingers in the order of thumb, index finger, middle finger, ring finger, and little finger. Repeat the same action 12 times for each left and right finger. This can relieve muscle fatigue in the hands, promote blood circulation, and prevent mouse hand.

Relax your legs to improve blood circulation

Sit on a chair, lift your toes, and at the same time, contract your calf and thigh muscles. Then lift your heels, keep contracting your calf and thigh muscles for 15 seconds, and then relax. Repeat this for 5 minutes to improve blood circulation in your legs and feet .

Relax your abdominal muscles when you inhale, and contract them when you exhale, and repeat for 3 minutes. This can increase gastrointestinal motility, promote metabolism, and help you lose weight and beautify your body.

Relax your whole body and relieve fatigue

Divide your body into several sections, and then relax them from top to bottom.

The order is: head - neck - upper limbs - chest and abdomen - back - thighs - calves. Then use the reverse relaxation method to relax in sections from bottom to top.

The order is: two feet - two calves - two thighs - buttocks - waist and back - abdomen and chest - neck - head. Doing 3 sets in a row is very helpful in eliminating tension and physical fatigue.