Creating everyday diet habits

Not many people who promised to go on a diet have actually kept their plans so far.

Experts advise that daily habits in everyday life are more effective for dieting than excessive exercise plans.

Dietary lifestyle habits consume less energy than setting aside time for exercise, but

Because it can be practiced consistently and over the long term. Introducing diet habits suitable for different situations.

 

 

Lifestyle Habit 1: Walk for 30 minutes a day

 

There is a saying that "Walking is medicine."

 

It helps improve cardiopulmonary function and maintain muscle mass, and walking for a certain period also has the effect of burning excess calories.

Walking for 30 minutes a day is not an difficult task.

It's good to take a walk around the company after lunch or after work, or to commute by bus.

It's okay to get off two or three stops early and walk. If you develop a habit of walking naturally in daily life,

Your body and mind will become even healthier.

 

Lifestyle Habit 2: 15 Minutes of Stretching a Day

 

There is research indicating that sitting for long periods negates the benefits of exercise.

By taking breaks to stand up or stretch while working, you can prevent pain in your back, neck, and other areas.

While it is effective for dieting, it is not easy to practice amidst busy work.

I looked for stretching methods that can be easily done during work in a standing or sitting position whenever there is a free moment.

 

 

Seated Stretching

 

1. Sitting torso twists

Sit on the chair and straighten your back.

2. In a position where hands are clasped on the chest and the lower body is fixed, rotate only the upper body to the side.

Rotate in one direction and hold for about 3 seconds, then turn in the opposite direction and hold for another 3 seconds.

(One set of 8-10 repetitions for both sides, 3-5 sets)

 

2. Raising the knee

1. Sit half on the chair, straighten your back, and hold the handle with both hands.

While slightly leaning back with your lower back, contract your abdominal muscles strongly and simultaneously lift both knees.

Be careful not to rely excessively on arm strength. (5-10 repetitions, 3-5 sets)

 

 

Standing Stretching

 

1. Standing side leg spread

1. Stand upright holding a desk or workbench.

2. Apply strong pressure to the abdomen, waist, and hips. During exercise, be careful to keep the torso from tilting sideways while standing upright, and then spread the legs outward to about 30-40 degrees.
Gather it back to its original place.

3. When spreading your legs, strongly contract your hips and also engage your abdomen. (8-10 repetitions, 3-5 sets)

 

2. Standing backward leg stretch

1. Stand upright holding a desk or workbench.

2. Extend one leg backward while keeping the knee straight, and strongly contract the glutes.

Be careful not to overextend your lower back when stretching your legs backward.

Focus on abdominal strength to prevent the torso from moving. (8-10 repetitions, 3-5 sets)

 

 

[Source: Seoul Asan Medical Center]