Move - Sprout (Page 54)

L'exercice oiseau-chien pour le bas du dos

Une excellente façon d'aider à prévenir les maux, les douleurs et les blessures du bas du dos est de renforcer les muscles dans cette partie du corps. Il existe de nombreux exercices très efficaces pour développer et renforcer les muscles du bas du dos, dont certains ne nécessitent aucun équipement.

French

Comment s'engager plus facilement à faire des exercices

S'engager dans un programme d'exercice n'est pas toujours facile, surtout quand on mène une vie trépidante et que l'on a un emploi du temps chargé. Vous devez souvent être proactif et réserver du temps pour vous entraîner chaque jour (ou un jour sur deux ou tous les deux jours, selon

French

Un avantage de l'exercice auquel vous n'avez peut-être pas pensé

La plupart d'entre nous savent que l'exercice physique offre un certain nombre d'avantages pour la santé physique. Il améliore l'efficacité cardiovasculaire, augmente la masse musculaire et contribue à réduire le risque de maladies chroniques. L'exercice peut également améliorer la santé mentale en stimulant la libération d'hormones du bien-être, comme la

English

Wrist stretches

Many of us know to stretch our quads, hamstrings, and calves. Some of you might also stretch your upper body muscles on a regular basis with an overhead triceps stretch or even a chest stretch here and there. But how often do you stretch your wrist and the muscles in

English

Fact or fiction? Will lifting weights make me bulky?

Some people shy away from lifting weights because they think that they will look too bulky. In this article, we’re going to tackle this concept and discuss why strength training is important for all adults. Weight lifting is a form of resistance training or strength training and is a

English

Tense shoulders? Try this.

Due to the modern-day sedentary lifestyle, it's not uncommon to hear people complaining about neck pain and lower back pain. Nowadays, many of us work at computers or spend hours on our cellphones, where we are hunched over and sitting down in a chair for a large portion of the

English

Tips to improve your walking form

For most of us, walking is an everyday activity that we don’t think twice about. However, having good walking form is important. Proper walking form helps to reduce the risk of injuries and lowers wear and tear on your joints and muscles. It can also reduce tension headaches in

English

Benefits of a training log

A training log offers a number of benefits. In this article, we’re going to cover some of these, plus how you can go about getting started with your log. What is a training log?Whether you’re a runner, someone who loves to lift weights or are at the

English

How to make it easier to commit to exercising

Committing to an exercise program Committing to an exercise program isn't always easy, especially when you lead a busy life and have a full schedule. You often need to be proactive and set aside time to work out each day (or every alternate day or every few days, depending on

English

Bird-dog exercise for your lower back

A great way to help prevent lower back aches, pains, and injuries is to strengthen the relevant muscles. There are lots of exercises that are highly effective at building and strengthening the lower back muscles, some of which require no equipment at all. The bird-dog exercise is a bodyweight exercise

English

Active tips when you have a sedentary job

Being physically active is important for your overall wellbeing and for disease prevention, but if you have a sedentary job, this can be difficult. It's not always easy squeezing in a workout or long walk when you're working at a desk all day. Even if you do motivate yourself to

English

Exercising for heart health

Exercise plays a key role in disease prevention. It’s particularly beneficial for your cardiovascular system (your heart and blood vessels). When you move your body, your heart has to work harder to pump more blood around your body. Each time your heart beats, the blood vessels must expand and

English

When is it ok to skip my workout?

As great as it is to be motivated and fully engaged in your workout program, there is a point at which it becomes unhealthy. There are certain times when you shouldn’t work out, even if you had originally planned to or if it’s in your schedule to do

English

A benefit of exercise you might not have thought of

Most of us know that exercise offers a number of physical health benefits. It improves cardiovascular efficiency, increases muscle mass, and helps lowers the risk of chronic disease. Exercise can also improve mental health by stimulating the release of feel-good hormones, such as serotonin, dopamine, and endorphins. But a benefit

vietnamese

Tập thể dục cho sức khỏe tim mạch

Tập thể dục đóng một vai trò quan trọng trong việc phòng chống bệnh tật. Nó đặc biệt có lợi cho hệ thống tim mạch (tim và mạch máu của bạn). Khi bạn di chuyển cơ thể, tim của bạn phải làm việc nhiều hơn để bơm nhiều máu hơn

vietnamese

Lời khuyên để vận động nhiều hơn khi bạn có một công việc thụ động

Hoạt động thể chất rất quan trọng đối với sức khỏe tổng thể của bạn cũng như ngăn ngừa các bệnh tật, nhưng nếu bạn có một công việc thụ động thì điều này có thể là khá khó khăn. Không phải lúc nào cũng dễ dàng tạo thời gian

spanish

Ejercitarse para la salud del corazón

El ejercicio juega un rol clave en la prevención de enfermedades. Es particularmente benéfico para su sistema cardiovascular (su corazón y vasos sanguíneos). Cuando mueve su cuerpo, su corazón tiene que trabajar más fuerte para bombear más sangre alrededor de su cuerpo. Cada vez que su corazón late, los vasos

spanish

Consejos activos cuando tiene un trabajo sedentario

Estar físicamente activo es importante para su bienestar general y para la prevención de enfermedades, pero si tiene un trabajo sedentario, esto puede ser difícil. No siempre es fácil hacer ejercicio o hacer una larga caminata cuando está trabajando en un escritorio todo el día. Inclusive si se motiva a

simplified_chinese

锻炼有益心脏健康

锻炼发挥着关键的疾病预防作用，特别是对心血管系统（您的心脏和血管）。当您移动身体时，心脏就得承担更重的负荷，将更多的血液泵送到身体各个部位。心脏的每次跳动，血管就必须随之扩张和收缩，让血液通过它们流向肌肉、器官和组织。锻炼得越多，心肺和血管在身体内的血液输送效率就越高。结果就是让您变得更健康。然而，锻炼对心血管系统的益处还不止于此。研究表明，规律的体育锻炼可以降低慢性病的风险，包括心脏病、高血压和中风，有助于降低死亡率，并可能延长寿命。通过规律的抗阻训练（举重）增加肌肉量可以增加胰岛素敏感性。这降低了二型糖尿病的风险，并使糖尿病患者更容易控制血糖。它还可以提高基础代谢率(BMR)，帮助进行体重管理。那么，为了心脏健康，需要完成多少运动量呢？目前的建议是每周进行150分钟的中等强度锻炼或75分钟的高强度锻炼。您可以按照自己的想法随意分配时间，不论长短。还建议每周进行两次力量训练。

simplified_chinese

关于久坐工作的活动建议

保持身体活跃对整体健康和疾病预防非常重要，但是如果您的工作需要久坐，就可能很难做到这点。当您整天坐在办公桌前工作，就很难挤出时间进行锻炼或长途步行。即使您确实有在激励自己下班后锻炼，但在上班时间活动仍然很重要。当我们长时间坐着时，血糖水平会上升，而随着时间的推移，这可能会使我们对胰岛素（调节血糖的激素）变得越来越不敏感。那么，如果您整天坐在办公桌前，但又想增加身体活动，保持健康，该怎么做呢？这里有一些小妙招。做办公桌伸展运动整天坐着会导致您的肌肉变得僵硬和紧绷，尤其是当您对着电脑连续弯腰驼背几个小时。这种僵硬和紧绷会带来烦人的不适的疼痛，并让您放弃锻炼。如果在办公桌旁（或在家中办公室里）办公和参加会议之间有一些空闲时间，您可以把手机放在包里，不要坐在办公桌前浏览社交媒体。而是站起来做些伸展运动。有很多可以在办公桌旁完成的简单伸展运动，甚至可以在椅子上完成。每次工作间隙，您都可以拉伸身体的不同部位，那么在完成一天工作后，您也就完成了全身拉伸的例行任务。每小时绕办公区走一圈试着有规律地起身，绕着办公区走一圈，或者如果您的办公室够大，甚至可以绕着办公室走一圈。在漫长的工作日中，这是一种活动身体和提神醒脑的绝佳方法，既可以改善健康，又可以提高工作中的注意力。买一张立式办公桌在过去的几年里，立式办公桌变得非常流行。立式办公桌的高度可以调节，让您既可以站着，也可以坐着，您可以随时改变自己的工作姿势。交替使用坐姿和站姿，

thai

ออกกำลังกายเพื่อสุขภาพหัวใจ

การออกกำลังกายมีบทบาทสำคัญในการป้องกันโรค มีประโยชน์อย่างยิ่งต่อระบบหัวใจและหลอดเลือด (หัวใจและหลอดเลือด) เมื่อคุณเคลื่อนไหวร่างกาย หัวใจจะต้องทำงานหนักขึ้นเพื่อสูบฉีดเลือดไปทั่วร่างกายมากขึ้น แต่ละครั้งที่หัวใจของคุณเต้น หลอดเลือดจะต้องขยายและหดตัว ทำให้เลือดไหลเวียนไปเลี้ยงกล้

thai

เคล็ดลับเมื่อคุณต้องนั่งทำงานเป็นประจำ

การออกกำลังกายเป็นสิ่งสำคัญสำหรับสุขภาพโดยรวม และการป้องกันโรค แต่ถ้าคุณนั่งทำงานเป็นประจำอาจเป็นเรื่องยาก การออกกำลังกายหรือเดินนาน ๆ ไม่ใช่เรื่องง่ายเสมอไปเมื่อคุณต้องทำงานที่โต๊ะทั้งวัน แม้ว่าคุณจะกระตุ้นตัวเองให้ออกกำลังกายหลังเลิกงาน การเคลื่อนไหวในระหว่างวันก็ยั

brazilian_portuguese

Dicas ativas quando você tem um trabalho sedentário

Ser fisicamente ativo é importante para o seu bem-estar geral e para a prevenção de doenças, mas se você tem um trabalho sedentário, isso pode ser difícil. Nem sempre é fácil arranjar tempo para fazer exercícios ou uma longa caminhada quando você trabalha sentado a uma mesa o dia todo.

brazilian_portuguese

Exercícios para a saúde do coração

O exercício desempenha um papel fundamental na prevenção de doenças. É particularmente benéfico para o sistema cardiovascular (coração e vasos sanguíneos). Quando você movimenta seu corpo, seu coração precisa trabalhar mais para bombear mais sangue pelo corpo. Cada vez que seu coração bate, os vasos sanguíneos devem se expandir e

german

Bewegungstipps, wenn Sie im Sitzen arbeiten

Körperliche Aktivität ist wichtig für das allgemeine Wohlbefinden und zur Vorbeugung gegen Krankheiten, aber wenn man im Sitzen arbeitet, kann die Umsetzung schwierig sein. Es ist nicht gerade einfach, ein Training oder einen langen Spaziergang einzuplanen, wenn man den ganzen Tag am Schreibtisch sitzt. Selbst wenn Sie sich motivieren können,