People with long commuting times find it difficult to find time to exercise because after arriving near home, they end up eating dinner and taking a shower, making it bedtime quickly. This means it's not easy to carve out time for exercise. In such cases, try exercising even inside public transportation. Here are two simple exercises you can try while on public transit.

 

◇ When sitting and going, do the 'Straighten Your Back Exercise'

 

If you find yourself sitting in public transportation, I recommend the "straightening the back exercise." Simply straighten your back as if pulling the crown of your head toward the ceiling without leaning against the backrest. When you usually bend your back or sit with your stomach relaxed, the strength of your abdominal muscles weakens, causing your belly to sag easily. In this case, straightening your back and sitting upright can strengthen your abdominal and core muscles, helping to prevent belly fat. There is also a way to strengthen your thigh muscles while sitting. Sit on a chair and hold a heavy book between your thighs, then hold it in place.

◇ When standing and walking, perform 'droyin exercise'

 

If you find yourself standing because there are no seats on the bus or subway, try the 'Draw-in Exercise.' The method is simple. Stand in place with your back straight, then pull your abdomen inward so that your belly touches your back, hold the tension, and maintain this for about 30 seconds. This exercise is easy to do even in the office. It helps strengthen the central abdominal muscles and alleviates lower back pain. Additionally, muscles around the spine such as the external oblique, transverse abdominis, and internal oblique are also strengthened, which enhances spinal support. However, when performing the draw-in exercise, avoid holding your breath as abdominal muscles may tense up and cause pain.

 

 

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When I used to commute by subway to go to and from work

Foot massage inside the subway

I kept lifting and lowering it repeatedly.

 

They say it's good for leg muscles.

I think I did it often.