Pexels.com<\/a>","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"woman in gray leggings and black sports bra doing yoga on yoga mat","orientation":"0"}" data-image-title="pexels-photo-3823039" data-image-description="" data-image-caption="Photo by Elina Fairytale on Pexels.com
" data-medium-file="https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2018/12/pexels-photo-3823039.jpeg?fit=300%2C200&ssl=1" data-large-file="https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2018/12/pexels-photo-3823039.jpeg?fit=720%2C480&ssl=1" src="https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2018/12/pexels-photo-3823039.jpeg?resize=720%2C480&ssl=1" alt="woman in gray leggings and black sports bra doing yoga on yoga mat" class="wp-image-5915" srcset="https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2018/12/pexels-photo-3823039.jpeg?w=1880&ssl=1 1880w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2018/12/pexels-photo-3823039.jpeg?resize=300%2C200&ssl=1 300w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2018/12/pexels-photo-3823039.jpeg?resize=1024%2C682&ssl=1 1024w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2018/12/pexels-photo-3823039.jpeg?resize=768%2C512&ssl=1 768w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2018/12/pexels-photo-3823039.jpeg?resize=1536%2C1024&ssl=1 1536w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2018/12/pexels-photo-3823039.jpeg?resize=1200%2C800&ssl=1 1200w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2018/12/pexels-photo-3823039.jpeg?resize=135%2C90&ssl=1 135w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2018/12/pexels-photo-3823039.jpeg?w=1440&ssl=1 1440w" sizes="(max-width: 720px) 100vw, 720px">對不少人來說，朝九晚五的上班時間的確是健身的阻礙之一。或許對於懶得動的人來說，坐在舒適的椅上8小時不成問題，但大量研究都有證實毫不運動帶來的傷害等同吸煙，甚至更嚴重。雖然時間緊絀，但只要肯認真編排運動入schedule，要養成健身習慣並非難事。
如果你office的dress code比較隨意，不妨以運動休閒風的穿搭去上班吧！
必殺技——深蹲
Photo by Kampus Production on Pexels.com
" data-medium-file="https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-8173430.jpeg?fit=300%2C200&ssl=1" data-large-file="https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-8173430.jpeg?fit=720%2C481&ssl=1" src="https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-8173430.jpeg?resize=720%2C481&ssl=1" alt="a woman doing squats while stretching her arms" class="wp-image-5919" srcset="https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-8173430.jpeg?w=1880&ssl=1 1880w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-8173430.jpeg?resize=300%2C200&ssl=1 300w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-8173430.jpeg?resize=1024%2C684&ssl=1 1024w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-8173430.jpeg?resize=768%2C513&ssl=1 768w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-8173430.jpeg?resize=1536%2C1025&ssl=1 1536w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-8173430.jpeg?resize=1200%2C801&ssl=1 1200w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-8173430.jpeg?resize=135%2C90&ssl=1 135w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-8173430.jpeg?w=1440&ssl=1 1440w" sizes="(max-width: 720px) 100vw, 720px">千萬別小看「亞洲蹲」！當你老了，所有朋友的臀部都鬆弛了，你會感謝曾經的自己每天抽三分鐘來做這個動作。嚴格來說，深蹲有助於強化腿部、增加肌肉量和燃燒多餘的脂肪。 是時候take action 蹲蹲了！
運動零成本
Photo by MART PRODUCTION on Pexels.com
" data-medium-file="https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-7880087.jpeg?fit=300%2C200&ssl=1" data-large-file="https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-7880087.jpeg?fit=720%2C480&ssl=1" src="https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-7880087.jpeg?resize=720%2C480&ssl=1" alt="back view of a woman running on the stairs" class="wp-image-5921" srcset="https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-7880087.jpeg?w=1880&ssl=1 1880w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-7880087.jpeg?resize=300%2C200&ssl=1 300w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-7880087.jpeg?resize=1024%2C682&ssl=1 1024w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-7880087.jpeg?resize=768%2C512&ssl=1 768w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-7880087.jpeg?resize=1536%2C1024&ssl=1 1536w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-7880087.jpeg?resize=1200%2C800&ssl=1 1200w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-7880087.jpeg?resize=135%2C90&ssl=1 135w, https://i0.wp.com/zalorahongkongblog.wpcomstaging.com/wp-content/uploads/2025/02/pexels-photo-7880087.jpeg?w=1440&ssl=1 1440w" sizes="auto, (max-width: 720px) 100vw, 720px">如果負擔不來gym房的membership fee，或者家的附近完全沒有gym room，不要緊！道路、天橋隧道和樓梯都是便宜又有效的健身地點，更重要的是注重隱私的你更無需花心思和其他gym room的人social。輕鬆自在地聽著音樂，只專注向你面前的目標進發，效果可能更事半功倍。
如果在公眾場合跑步令你覺得不自在，不妨由最簡單的做起，每天花十分鐘步行到office吧。
原座運動
如果你工作需要坐上十小時或以上，最好定時起身做一下伸展運動，拉一下筋，又或者在桌下搖擺雙腿，以助你燃燒些許卡路里。坐著時亦不要偷懶，盡你所能地收緊臀部，越長時間越好。想鍛煉那些彈出來的二頭肌？可以曲舉雙臂用力畫圈擺動。
睡美人
先想像你的床是世界上最舒服的瑜伽墊。如果你非常依戀那股柔軟感，可以躺著鍛鍊腹肌和核心肌群。將背部躺直，後將腿抬至空中形成L形，然後在離床幾cm的上空hold住雙腿。重複做十次直到你感受到腹部肌肉酸痛為止。
想繼續再做？如果你的床褥夠硬，不妨試試平板支撐（plank）。
2025年嘗試開始做運動吧！
