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http://www.suksuk.co.kr/momboard/BEB_003/10263

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<½ºÅ©¸³Æ® review>

 

How many steps do you walk a day? Do you know the more the better for your health.

You can track steps on your phone! I do ten thousand a day which is the magic number for keeping fit and healthy, apparently.

    

To get some vigorous exercise, you need to get out and about round the park at a brisk pace ¡¦

 

Why is exercise so important?

When you exercise, you stimulate the body¡¯s natural repair system. Your body will actually stay younger if you exercise!

Exercise also lowers your risk of developing illnesses such as heart disease, cancer, and diabetes.

 

How she builds walking into her busy life.

                      Julia Bradbury, TV presenter and outdoor walking enthusiast


I will walk to meetings instead of catching a bus, or getting a taxi or a car into meetings.

And I will also, if I can¡¯t build that into my working day, if it¡¯s a day when I haven¡¯t got meetings and I¡¯m maybe at home with the kids, I will take the time I will take my kids out with the buggy and I will definitely do 30-40 minutes at least everyday.

Going to the park, going to the shops, picking up my things up en route, and really sort of building it into my life.

Taking the stairs and not taking lifts , all of these kinds of little decisions can incrementally build up to create more walking time in your day.

     

<°ü·ÃÀÚ·á>

 

10 ways to get more exercise just from everyday life ¡¦

                                                                 By ctucker | March 4, 2015

 

 

1. Streching

The body is totally stiff in the morning, and it can use a good stretch.

There is an easier version, which is to stand up, bend over and grab your elbows, relax the back and breathe there, hanging from the waist down.

This is extremely good for digestion and constipation issues.

 

2. Put a note on your phone (i.e., Google a reminder) that reminds you to relax your jaw, relax your face, relax your mouth, take a deep breath, and even relax the shoulders.

 

 

3. actual walking

Some people use walking machines while writing at their desk.

What I do instead is take an actual walk in the middle of the day , together with lunch , because it helps me clear the mind and the negativity that accumulates from stress.

When I¡¯m on the phone, I always walk around my house. Some days (depending on my phone calls), it could be miles of walking.

 

4. take the stairs

I always take the stairs if possible , and we make it a family game to always park the car as far from our destination as possible to get more walking out of the day.

 

5. there is an exercise that solves the issue: Every hour

We spend most of our lives slouching.

We are so attached to computers that our bodies get deformed.

We start by curving the back and then sticking the jaw forward to compensate.

We are unaware of it moment by moment ¡¦ and then 30 years later we wonder what happened.

 

But there is an exercise that solves the issue: Every hour, stand up with feet at hip distance apart, inhale, put your hands on your lower back and look up, then exhale and bend the torso backward slowly ¡¦

 

  

6. stand on your tiptoes

Whenever you¡¯re standing in line, or waiting for a subway or a ride, or waiting for anything at all, stand on your tiptoes. Balance up there.

 

This doesn¡¯t seem like much, but it¡¯s a huge balancing act for the whole body and warms up the calves.

 Balancing also lights the brain on fire, activates the neurons, and increases creativity.

 

7. Distribute carrying weight efficiently.

I see people in Grand Central Station walking with their right shoulder one foot lower than their left shoulder ¡¦

That¡¯s because they are carrying a heaving bag on the right shoulder and they¡¯ve been doing it for years ¡¦

Amazing how much you can tell by posture.

Don¡¯t do that to yourself.

Distribute carrying weight so that both arms have about the same amount of weight. Your body will thank you.

 

8. Volunteer to do the dishes.(³²Æí´Ôµé ~ ÀÚ³àºÐµé Àû±Ø Ãßõ ¤»¤»)

This gets you standing and moving instead of sitting.

Add laughter to this by listening to a comedian on the free Pandora app.

 

The trick here is: Make sure the dishes are spotless. There¡¯s something very beautiful about the focus required to wash dishes correctly. It¡¯s good exercise for the brain.

 

9. Do a few pushups randomly.

Don¡¯t even get close to breaking a sweat. Just do a few easy pushups .

 

10. This may sound like a ***** one, but if you have lots of back pain, it may be because your financial issues are stressing you too much.

  There is a guy called Sarno who wrote a book that even Howard Stern recommended. Sarno says that too much financial stress on our system blocks blood flow into the tissues that support the structure of the back.

 It appears that our back has been hurt, but in reality, we can¡¯t handle the stress.

   If this is happening to you, make a plan for dealing with the stress going forward. Don¡¯t try to bury it ¡¦ Your back will pay.

(10¹øÀº ½±Áö´Â ¾Ê°ÚÁö¿ä?)

 

 

 

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Vocabulary
 
vigorous
using a lot of energy to do something
¡°I am running vigorously on the spot!¡±
 
 
saunter
walk slowlyn a relaxed way.
¡°When I saw Rob, I sauntered over to say hello.¡±




brisk
quick and energetic (the opposite of sauntering)
¡°It¡¯s important to take some brisk exercise every day.¡±
 
build something in (to your day or your life)
include it from the beginning
¡°It¡¯s important to build regular exercise into your daily routine.¡±
 
incrementally
gradually increasing in size
adjective : incremental
¡°The company has been making incremental changes to its pay structure.¡±
 
sedentary (job or life)
it involves a lot of sitting and not much exercise
¡°It¡¯s bad for your health to lead such a sedentary lifestyle.¡±




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