Do you really hate sports? These scientific advice can help you get moving.

Early humans didn't like sports.

Throughout human history, in most of the time, human food resources are so scarce that they have to search everywhere for food. But once they are full, they will stop to rest and save their strength, because they do not know where the next meal will be. So, you want to sit down and watch Netflix? Instead of going to the gym, this is actually a natural tendency of human beings. This may give you some comfort when you are resting.

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Having said that, there is too much sitting and resting behavior in people's way of life nowadays. With the help of technology, cars and other labor-saving facilities, we no longer need to rely on foot to maintain our daily survival needs. However, lack of exercise will be bad for our health. A meta-analysis published in the Lancet, a well-known medical journal, found that people who lack exercise have a 30-40%, 30% and 20-60% increase in the risk of colon cancer, breast cancer and diabetes, respectively, compared with those who exercise regularly. The risk of premature death also increases by 30-50%.

How much exercise do you need?

Adults between the ages of 18 and 65 recommend at least 150 minutes (preferably 300 minutes) of moderate physical activity a week. Medium-intensity exercise can be brisk walking or mowing the lawn.

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If you are willing to do strenuous physical activity, you only need to spend 75 to 150 minutes a week, about half the time you spend on medium-intensity exercise. Strenuous exercise refers to exercise that makes it difficult for people to speak because of intense physical exercise: such as running or sports that need to run around, such as playing football or tennis.

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It is better to have many types of exercise, because different sports have their own advantages. In addition, it is best to do weightlifting or push-ups twice a week, which can strengthen your muscles to keep your bones and muscles strong. If all this sounds too complicated, rest assured that any exercise will be good for you (as long as the exercise posture is correct). Even if you can't meet the physical exercise target, you can still benefit from it.

Suggestions for intense exercise

Psychologists believe that there are two main types of motivation: external motivation and internal motivation. The underlying motivation comes from ourselves-the desire to gain personal honor or complete a challenge. The external motivation comes from external factors, such as trying to get a certain reward or avoiding a certain punishment.

Why is exercise important to you? Being clear about this problem can increase your internal motivation. Identify the "reason" for your exercise-do you want to exercise for your health? Is it for your baby? Or is it because exercise makes you feel great? Exercise not only helps to maintain long-term health and improve function, this benefit will also be passed on to future generations. In addition, exercise can directly affect your mood and vitality. Knowing what you want from exercise can motivate you to take action.

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In order to improve your external motivation, you can ask your friends to exercise together. In order not to disappoint your friends, you are more likely to stick it out. Research shows that people who exercise with family and friends spend longer periods of time exercising than those who exercise alone. You can also give yourself some reward. But you must take a certain amount of exercise as a condition, so that you can try to get it.

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You can also buy a fitness tracker (such as an exercise bracelet), which has many features that promote exercise, such as giving tips, helping you monitor yourself, and setting goals. A large number of studies have shown that fitness trackers can increase physical activity. Exercise at the same time every day and make it a habit. Research shows that exercise in the morning forms habits faster than exercise in the evening.

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Do an activity that you like. It's hard enough to start a new exercise habit. Increase your chances of sticking to it by doing sports that interest you. In addition, if you are doing a favorite exercise, you may unwittingly exercise at a higher intensity. If you hate running, don't run, go for a walk in nature. Start small. Make yourself want more, not overdo it. You are also less likely to feel muscle soreness.

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Listening to cheerful music can improve the mood during exercise, reduce the feeling of fatigue, and thus increase the amount of exercise. This approach is especially effective for rhythmic, repetitive forms of exercise, such as walking and running. Take your dog for a walk. Dog walkers walk more often and for longer than people who don't walk their dogs, they say, making them feel safer in the community and closer to the rest of the community. Be patient with yourself and remember that it takes about 3 to 4 months to develop long-term exercise habits. After that, the inner motivation will urge you to exercise on a daily basis.

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