brisk walking

Health survey data primarily focuses on the relationship between moderate-intensity exercise, such as brisk walking, swimming, cycling, fitness, dancing, running, soccer, rugby, and squash, and body mass index (BMI) and waist circumference.

Walking not only helps maintain a good figure but also benefits mental health. It's inexpensive, making it suitable for everyone. By current standards, the average person should engage in at least 150 minutes of moderate-intensity exercise per week. If you find running difficult or don't know how to exercise in other ways, just walk to and from get off work!

Squat training

Squats can strengthen the gluteus maximus and quadriceps, but patients with meniscus injuries should be very careful when doing them. First, avoid challenging weighted squats. Instead, opt for wall squats or unloaded half squats. Even in the later stages of rehabilitation, avoid squatting too deep; the knee joint should not be more than 90 degrees. Consider box squats, where you place a raised stool or box behind your buttocks. Safety first.

There are four principles for squat training: First, make sure your feet point straight forward as much as possible, and avoid turning your toes outward or buckling your knees inward; second, keep your waist straight forward when squatting, and do not bend over; third, when squatting, make a "sitting back" motion, and do not push your knees forward too much, and the vertical line drawn downward from the top of your knees should not go beyond your toes.

prone arm raise

Lie face down on the ground with one leg extended and toes touching the ground, and the other leg bent upwards and placed on the ground. Hold a water bottle in each hand and alternately push and pull them up, keeping your legs still. Keep your back and neck in a straight line throughout the exercise. One push with each hand completes one repetition; perform 15 repetitions as a set.

Hip lift exercise

Lie face up with your back flat on the ground, legs bent, and arms extended outwards with palms down. Engage your core, press your feet firmly into the ground, and lift your hips off the ground. Hold this position, tightening your abdominal, gluteal, and leg muscles, for 3 to 5 seconds. Then slowly lower your hips and back back to the starting position and repeat.

Tips: When using your legs to push your hips and lower back upwards, be careful to keep your hips level off the ground and avoid tilting your hips.

Increased Difficulty: Single-Leg Incline Plank Exercise – Lie face up with legs bent and feet flat on the ground. Lift one leg off the ground and hold it in mid-air. Then, press your foot firmly down, lifting your hips off the ground, and slowly lower yourself back to the starting position. Straighten both legs and repeat with the other leg.