Regular physical activity has been proven to be an important means of preventing and managing chronic non communicable diseases, but the global problem of "lack of exercise" is widespread. According to data from the World Health Organization, one in every three adults worldwide does not exercise to the standard, and the proportion of teenagers is as high as 81%. In China, there are also many residents and teenagers who lack sufficient physical exercise. When prolonged sitting becomes the norm of modern life, "lack of time" has become the main excuse for people to refuse exercise, and fragmented exercise may be an effective solution to this dilemma - it breaks the limitations of time and space, allowing busy people to protect their health through small drops of exercise. Fragmentation movement is the process of breaking down concentrated movement into high-frequency micro movements of 1 to 10 minutes each time, without the need to reserve a whole block of time. It can be carried out in 5 to 15 minutes and can naturally integrate into daily scenarios such as commuting, work breaks, and household chores. This exercise mode does not require professional equipment or fixed venues, and the intensity can be flexibly selected: low-intensity walking and stretching are beneficial to health, while medium to high-intensity exercise is more effective in reducing fat and improving cardiovascular function. Its cumulative effect is very impressive, and when the total amount of short-term exercise meets the standard multiple times, it can be comparable to continuous exercise, such as 3 minutes of micro exercise per hour, which can burn an additional 210 calories per day. Persisting in fragmented exercise can keep the body in a "micro fat burning" state throughout the day, effectively reducing problems such as slow blood circulation and increased pressure on the cervical and lumbar spine caused by prolonged sitting. This type of exercise can be carried out everywhere in daily life: climbing three flights of stairs during commuting, getting off 1-2 stops early and walking briskly, and standing on handrails and tiptoeing 20 times on the subway; Every hour in the office, you can do sitting posture leg lifts, desk side push ups, or 30 second wall squats and 30 second opening and closing jumps; Standing on one leg while brushing teeth, mopping the floor and windows to increase movement range, stretching arms, and practicing upper limbs with mineral water bottles while watching TV are all simple and easy to operate choices. The core of the fragmentation movement is to seize opportunities and persevere. It should be noted that it cannot completely replace moderate to high-intensity exercises such as jogging and swimming that last for more than 30 minutes 2-3 times a week. The combination of the two is more effective. At the same time, exercise should be done gradually to avoid injuries caused by improper movements. (New Society)