Creating Diet Habits in Daily Life

Among those who vowed to go on a diet, there probably aren't many who have stuck to their plan well to this day.

Experts advise that daily habits are more effective for weight loss than unreasonable exercise plans.

Dietary lifestyle habits consume less energy than making time to exercise, but

This is because it can be practiced consistently over the long term. We introduce diet lifestyle habits suitable for various situations.

 

 

Lifestyle Habit 1: Walking 30 minutes a day

 

There is a saying that "walking is medicine."

 

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

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

You can take a walk around the office after lunch or after work, or while commuting by bus.

It is fine to get off two or three stops early and walk. If you develop a habit of walking naturally in your daily life...

Your body and mind will be able to become even healthier.

 

Lifestyle Habit 2: 15 Minutes of Stretching a Day

 

There are research findings indicating that sitting for long periods offsets the effects of exercise.

Getting up or stretching from time to time while working can prevent pain in the lower back or neck, and

It is effective for weight loss, but it is not easy to practice during a busy work schedule.

I looked for light stretching methods that I could do whenever I had a spare moment while working in a standing or sitting position.

 

 

<Seated Stretching>

 

1. Seated torso rotation

① Sit on a chair and keep your back straight.

② With your hands clasped together on your chest and your lower body fixed, rotate only your upper body to the side.

③ Rotate in one direction and hold for about 3 seconds, then turn to the opposite side and hold for 3 seconds as well.

(3-5 sets of 8-10 repetitions, counting each side as 1 rep)

 

2. Knee raises

① Sit halfway on the chair, straighten your back, and hold the handles with both hands.

② With your back slightly tilted back, use your abdominal muscles to pull up both knees simultaneously.

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

 

 

Standing Stretches

 

1. Standing leg spread to the side

① Stand holding onto a desk or work table and straighten your torso.

② Strongly tense your abdomen, lower back, and buttocks. While standing, be careful not to let your torso tilt to the side, and spread your legs outward about 30-40 degrees.
Gathers them back into place.

③ When spreading your legs, strongly contract your glutes while also engaging your abdominal muscles. (8–10 reps, 3–5 sets)

 

2. Standing leg extension

① Stand holding onto a desk or work table and straighten your torso.

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

③ Be careful not to arch your lower back excessively when extending your leg backward.

Focus on using your abdominal muscles to keep your torso still. (3-5 sets of 8-10 reps)

 

 

[Source: Asan Medical Center, Seoul]