本文转自【人民日报健康客户端】； 新的一年要好好吃饭、要坚持运动、要早点睡觉……新年伊始，你又默默立下了多少个flag（目标）？但大多数是不是在日复一日的生活中不了了之？ 我们不妨换一种活法——不贪多、不求快，只专注于那些能轻松融入日常的"养生小事"。如果你也渴望拥有更轻盈的身体、气色更好的皮肤、更饱满的精 神状态，那就从下面这8个被科学验证的"年轻习惯"开始，慢慢养、坚持做。 1. 每天"靠墙站"10分钟， 挺拔体态自然来 如果难以开展运动，不妨试试从最简单的"靠墙站立"开始。这不仅仅是一个姿势，更是一种反重力的全身肌肉训练，持续标准站立1分钟就可以有效消耗 热量。 很多人常常有脖子前倾的习惯，不但身高大打折扣，连气质都减分许多。对于轻微的驼背，靠墙站立就是一个不错的矫正方法，简单有效。 健康时报图 2. 每餐尽量吃"八分饱"， 当然，防晒不等于完全隔绝日光，手背、胳膊等部位可适当接受温和日照，以促进维生素D合成。 要懂得适可而止 "饭吃八分饱，健康活到老"不仅是经验之谈，更是经过科学验证。2023年，国际期刊《自然·衰老》上发表的一项研究发现：减少25%卡路里的摄入（约保 持七到八分饱），可将健康成年人的 ...

当"保温杯里泡枸杞"成为工位上的"标配"，当人体工学椅取代传统办公椅，一场"工位养生风潮"正在格 子间里蔓延。近日，中国青年报社社会调查中心联合问卷网(wenjuan.com)发布的一项有1334名青年参 与的调查显示，97.2%的受访青年尝试过"轻养生"方法。在久坐办公场景下，53.5%的受访青年愿意尝 试人体工学设备或站立办公。 95后李静(化名)在北京从事养生方面的工作，针对久坐不动的人群，她建议可以在工间用下巴写"米"字 放松颈椎；踮起双脚，伸懒腰，双手举过头顶交叉拉伸，促进下肢血液循环。"午休时也可以抽空爬爬 楼梯，或靠墙蹲，增加腿部力量。" "人体工学椅能让肌肉得到休息，但更重要的是适当锻炼，增加腰背肌力量。"陕西中医药大学附属医院 嘉惠分院健康管理(治未病)中心副主任医师常春峰表示，随着年龄增加，适当练力量、储备肌肉能帮助 延缓衰老，对提升心肺功能有很大好处。 针对久坐办公场景，常春峰推荐了几个简单的工位锻炼方法：每隔四五十分钟起身，做15-20个开合 跳，充分锻炼关节和心肺功能；站起来使劲仰头，踮脚尖双手向后拉伸，做"小燕飞"动作(一种模拟燕 子飞行姿势的肢体运动，通过锻炼腰背肌缓解腰部、颈肩 ...

Core Viewpoint - The article discusses the trend of office workers transforming their workspaces into makeshift gyms, highlighting the benefits of exercising at work to improve physical and mental well-being [1][2][20]. Group 1: Office Space Utilization - Workers are creatively utilizing their limited office space for exercise, finding ways to incorporate physical activity without disturbing colleagues [5][10]. - Simple exercises can be performed at the desk, such as raising heels and toes or doing pelvic floor exercises while standing [6][10]. Group 2: Equipment and Techniques - Many workers start with lightweight equipment like resistance bands and small dumbbells, eventually upgrading to more advanced tools like yoga balls [9][10]. - Some individuals have developed structured routines, incorporating stretching and strength training into their workday [21][22]. Group 3: Health Benefits - Regular exercise at work helps alleviate physical ailments caused by prolonged sitting, such as neck and shoulder pain [15][20]. - Engaging in physical activity during work hours can enhance mood and focus, leading to increased productivity [25][26]. Group 4: Social Dynamics - The trend of exercising at work is gaining popularity, creating a supportive environment where colleagues encourage each other to stay active [19][20]. - Workers who exercise at their desks often gain a reputation for being disciplined and reliable, which can positively influence their professional image [25][26]. Group 5: Personal Motivation - Many individuals are motivated to exercise at work due to time constraints that prevent them from going to a gym after hours [21][30]. - The practice of exercising at work is seen as a practical solution to maintain health without sacrificing work commitments [20][30].