It is exhausting to exercise as the temperature goes up over 30 ℃, and we tend to stay indoors to stay cool. However, the proper amount of exercise is necessary to maintain your health. If you are not a fan of active workout, try this easy-to-do indoor stretching regimen.   #1 Forearm Stretching Sit on a chair with your back straightened. Lower your arms to the side comfortably. Raise your arms straight up and lower them to the side. Repeat this for 30 times. #2 Arm Stretching   Sit on a chair with your back straightened. Lift your arms to the side and make a fist. With your arms at shoulder width, bend your elbows 90° upward and lower them to their original position. Repeat this for 30 times. #3 Arm & Shoulder Muscle Relaxation   Sit on a chair with your back straightened. Swing your arms greatly as you are rowing a boat. Repeat this for 30 times. #4 Chest Muscle Strengthening   Sit on a chair in the same position as arm stretching in #2. Gather your arms towards each other keeping your elbows to the shoulder height, and return to the original position. Repeat this for 30 times. #5 Thigh Stretching I   Sit on a chair with your back straightened. Lower your arms to the side comfortably and gather your knees together. Raise your left knee to your chest first and alternate it with your right knee. Repeat this for 30 times. #6 Thigh Stretching II   Sit on a chair with your back straightened. Grab front edge of a chair with both hands. Spread your legs to the side and gather them back to the front of a chair while keeping your knees bent 90°. Repeat this for 30 times. #7 Leg Stretching I   Sit on a chair with your back straightened. Gather your legs together and grab each side of a chair with your hands. Lift your knees to your stomach. Hold the position for 10 seconds and lower your knees. Repeat this for 10 times. #8 Leg Stretching II   Place your left leg on a chair. Interlock your fingers together and place them on the top of the left knee. Lower your upper body towards to your left knees without bending your right knees. Maintain the position for 10 seconds.     Original Posting written in Korean   www.orbis.co.kr Translated by Korea Medical Hub  

Climbing sticks distribute the load on your knees and spine by one third if used correctly when you hike.      Many consider climbing sticks are only for the intensive mountain climbing, and put climbing sticks away for light tracking. This is a wrong idea. If you use the sticks in correct manner, they will greatly reduce the danger of spinal & knee injury.   Adjust the height of the sticks perpendicular to your arms when you hold them on a flat ground. Slide your hand upward into the strap (see photo 1&2), and then grab the strap and the handle together (see photo 3).   On the uphill, lean forward your upper body and slightly bend down toward the climbing sticks instead of pushing them forward. On the downhill, make sure your upper body is positioned behind the climbing sticks since your knees take the load otherwise. Keep your feet slightly apart, and walk with little steps while supporting with the sticks closed to your feet. Putting a lot of weight on the sticks when going downhill will burden the wrist joint.