As soon as people enter old age, the body will increasingly need to strengthen exercise, actively prevent and delay aging, and make the quality of life higher. Get a simple and easy supine fitness method from some fitness places, which is suitable for doing before getting up in the morning.

First, stretch.

Raise your arms straight above your head and clamp your legs in a line. Stretch and straighten the limbs vigorously, so that the whole body joints, especially the lumbar vertebrae, can be relaxed. After doing five or six straight movements, the arms are pulled apart again, and the legs are separated to make the body form shape, stretching to both sides for five or six times.

Second, roll your waist.

Bend your legs, hold your knees tightly with your hands, put your upper body as flat as possible, tilt your legs to the left first, and let your waist roll left and right on the bed. You can gradually increase the inclination and rolling strength and do it seven or eight times.

Third, raise your legs.

First slowly lift the left leg at right angles to the waist, then slowly lower it, then lift the right leg and lower it, and then lift both legs at the same time, about 5 times each.

Fourth, the limbs tremble.

At the same time, lift the limbs at right angles to the abdomen to form a posture in which the limbs are upward at the same time, and then shake the limbs to promote blood circulation.

Fifth, shrink your legs and shoulders.

Limbs close to the bed, body form word supine. Lift the left leg and lower the left shoulder, lift the right leg and lower the right shoulder. When lifting and retracting legs, the crotch should be contracted to drive the leg movement to complete.

Sixth, sit-ups.

This section is mainly completed by the pumping force of abdominal muscles. If you can't sit up, you can first wave your arms to drive your upper body to stand up and sit down. To do this, if your abdominal muscles are strong, you can put your hands behind your head or lie flat on the bed. Do it 5 to 10 times according to your physical condition. (Steiner)

Some elderly people are limited by age and body, so they can't do outdoor sports. Try the following fitness methods. As long as you spend some time before getting up or going to bed, you can easily exercise.

Method 1: Sit on the bed, legs straight and close together, toes forward, arms straight, palms pushing in the direction of toes. At the same time, the upper body leans forward, exhales outward, and pushes your hands as far as possible to your toes. When pushing forward, hold the posture for 3 seconds, retract the palm of your hand and inhale. Go back and forth 30 times in a row, and do it in the morning and evening 1 time. This fitness method has the functions of massaging internal organs and regulating gastrointestinal function, and can prevent and treat diseases of digestive system and cardiovascular system.

Method 2: Sew a cloth bag with a length of about 1 m and a diameter of about 35 cm with cotton wool or sponge to make an oval pillow. When sleeping, you should lie on your side with your arms around your pillow, and the lower part of the long pillow can be placed under your thighs. This can make the elderly sleep well, and can also open the shoulder joint and relieve the upper limb joints? Morning stiffness? Phenomenon, prevention and treatment of arthritis.

Method 3: Sit cross-legged on the bed, put your palms on your knees, close your eyes slightly, lick your palate with your tongue and slowly rotate around your waist. When rotating, bend your waist as much as possible and lean forward. Rotate from right to left for 30 times, and then rotate from left to right for 30 times. Each rotation lasts about 25 seconds and lasts about 30 minutes, usually before going to bed. The method can regulate brain, and can be used for preventing and treating neurasthenia, dyspepsia, constipation, gastroenteritis, etc.