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Everyone knows the importance of exercise, but our sedentary lifestyle makes it seem like an impossible challenge. What’s more, some of us may even be inundated with commitments like young children and pets, which keep us away from the gym. If that’s the case, then here’s some good news. Gyms today have now adopted several business models that address these issues, and maybe there’s just the right place for you, right here in our weekly special.

Rebounding, or mini-trampoline exercises has become an increasingly popular workout. It’s not as taxing as running, but still burns calories, making it an attractive option for many people who want to become fitter.

Xiaowei
Rebounding coach
Many office workers come here to lose weight. Because they sit for long hours in the office, they complain about widening hips. Later on they find that rebounding helps them slim down the lower half of the body, and at the same time, our workouts are short in duration and really cost-effective.

According to the World Health Organization, physical inactivity had become the fourth leading risk factor for death. In Taiwan, 46% of the population has inadequate levels of physical activity. The most inactive subset is office workers between the ages of 30 and 54.

Office worker
I usually only get up from the desk every hour or two. On an eight-hour workday, I spend pretty much all eight hours sitting.

Office worker
I sit for probably a total of six hours every day. My feet go numb and my hands become sore quite easily. I also don’t go to the bathroom as I should, but I’m so used to it that I don’t really feel it after holding it in for a while.

Wang Ssu-heng
PM&R physician
To live, you must move. That’s no exaggeration. Our muscles require long-term movement to stay healthy. When we’re sitting, especially in front of a computer, we might lean forward like this. If you feel around your waist, neck and shoulder in this position, you’ll notice that the muscles are exerting force, and for a long duration, too. So you can imagine how much stress the muscles endure being contracted like this day after day, year after year.

Mr. Feng is a 26-year-old office worker at an animation company. On weekdays, he basically spends all 8 working hours sitting in front of the computer. On days off, he likes to play videogames and with the phone. As a result, he often has back pain and even has a mild case of carpel tunnel syndrome, as well as poor posture.

Mr. Feng
Office worker
I think the most obvious would be the shoulders. I really do feel a lot of tension in the neck and shoulders. Also the back. When I’m always sitting, my back gets sore. Sometimes I feel a sort of fatigue, as if my body is out of my control.

Sitting for long hours easily causes muscle stiffness. Coupled with poor posture, it could even lead to kyphosis, or an excessive forward rounding of the upper back. A sedentary lifestyle could also lead to diabetes, hypertension and hyperlipidemia. In severe cases, these chronic health issues could even lead to acute stoke and paralysis. So, what can we do when we can’t change our sedentary lifestyle?

Wang Ssu-heng
PM&R physician
There’s a concept called micro-workouts that’s being promoted now. It means we need to get up and move every 30 minutes—every hour at least. The workouts are quite simple, too. For example, you could do ten squats. Personally what I do is take the stairs from the seventh to the eighth floor and then back down to get back to work. That way, your muscles can get a break from being in the same unmoving position. Moreover, exercise has several benefits. First, it improves blood circulation throughout your body. Muscles with good blood circulation are less likely to become sore. Second, people who exercise have stronger muscles, which are more able to withstand the stress of sitting for long periods of time.

In order to feel good in his body again, Mr. Feng sought professional assistance from a gym. He does light stretches to relieve his carpal tunnel syndrome, and also does flexes on gym equipment to realign his shoulder blades. These exercises allowed him to gradually correct his kyphosis.

Shao Wei-ming
Fitness coach
In the beginning, he may feel less sore and notice a gradual difference in posture. Towards the
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