The World Health Organization (WHO) has long listed “sedentary” as one of the top ten fatal and pathogenic culprits, many middle-aged and elderly friends like to be quiet and do not like to move, and they like to watch TV dramas in their daily lives, play cards, play chess, and often sit for an afternoon, in fact, it hurts very much!

Take every opportunity to “stand” out of health
Create as many opportunities as possible each day to stand up and move. As long as you develop the habit of standing regularly and standing for 2~3 hours a day, you can add points to your health. “Standing” out of health should grasp the following three principles:
1. If you can stand, you won’t sit
Many details can help us develop the habit of standing.
For example, some of the following details of life:
▶ Try to drive less and use public transportation more.

▶ Don’t “grab a seat” when taking the subway or bus, if you don’t have a lot of stops, try to stand for a while.
▶ Stand up and answer the phone, or take it while walking if it’s a mobile phone.
▶ Use a small cup to drink water, and increase the number of times you get up.
▶ If you feel sleepy in the afternoon, you can get up and stand for a while or walk around to avoid sitting and dozing off.
▶ Retirees who like to watch TV dramas may wish to stand and watch TV for a while.

2. Grasp the time after meals
▶ Wash the dishes immediately after eating, so as not to grow a small belly in the sofa;

▶ If conditions permit, try to take a walk after eating, which can relieve drowsiness and increase the amount of exercise;
▶ Retirees who have the habit of taking a lunch break are better off not lying down after lunch, strolling around the house for 10 minutes, or standing for a while before resting.
3. Find ways to go “farther”
▶ When you go out and take the car home, you might as well get off the bus and walk home one stop in advance, not only to exercise, but also to see the scenery along the road;
▶ If the number of floors is not high, you can take the stairs without taking the elevator.

“Standing on the pile” for 10 minutes a day, it is easy to go from head to toe
Standing piles, as the name suggests, are the body standing like a stake, maintaining a posture and not moving. I believe that retirees who practice Tai Chi should be familiar with “standing piles”, which is the basic skill of Chinese martial arts.
efficacy
It only takes a few minutes to “stand on the pile”, which can make the cervical spine and spine get a good stretch and smooth blood circulation;
Squatting together, the muscles go from tense to relaxed, just like doing a full-body muscle massage, effectively exercising the lumbar back muscles and quadriceps;
Standing piles also help maintain the stability and endurance of the human body; It can also protect knee joints, alleviate aging, and shape fitness.
The depth of breathing when standing on the pile is conducive to lung health, which can be described as a “multi-kill” exercise.
Suitable for
Standing piles do not require any exercise foundation, and are suitable for people of any age.
Appropriate practice length
It is advisable to practice for 5~30 minutes each time, depending on the physical condition, generally no more than 1 hour.
For beginners, after 3~5 minutes of standing on the pile, it is normal for both knee joints to feel heat and vibration, if possible, try to insist on it, and strive to achieve the effect of fully exercising the leg muscles every time you stand on the pile; If it is unbearable for a while, you can rest for a while before continuing. Be careful not to practice when you are too full or on an empty stomach.