1, do stretching exercises before getting up in the morning. Slowly stretch your arms over your head, cross your hands and stretch. This action can exercise arm muscles and wrist strength and promote blood return.

However, it should be noted that the movement must be gentle and slow, otherwise it is likely to hurt the tendon. Moreover, it takes a few minutes for people to wake up, and there should be an adaptation time from lying to sitting. It's important to get up slowly and sit slowly. In addition, you can rub your joints and warm up before stretching, so as not to make your body nervous at once.

2. You can do tooth-breaking exercise when you go to the toilet.

Tooth tapping refers to the gentle tapping of upper and lower teeth, which can strengthen gums, gums and roots and enhance the strength of teeth. This little gesture can also promote oral saliva secretion and help digestion. Moreover, it is more suitable for practice when going to the toilet, because from the perspective of Chinese medicine, when urinating, people's kidneys flow downwards. At this time, knocking on the teeth helps to strengthen the kidney and strengthen the bones and muscles.

3. Practice lifting the anus when brushing your teeth.

Inhale the abdomen and lift the anus, and exhale to relax the anus. Doing this action 10~20 times can enhance levator ani strength and is effective in controlling urinary incontinence caused by muscle relaxation in the elderly. But also relieve hemorrhoids and constipation. In addition, after this action, you can also practice abdominal breathing, and the effect is doubled.

4. Do chest expansion exercises when dressing.

Hands droop naturally, shake hands behind your back, then straighten your arms and hold your chest out. This action can generally be repeated 10 times, which can exercise chest muscles, increase vital capacity, help the human body exhale more waste gas and inhale more oxygen. In addition, it can relax the spine and back muscles. However, it should be noted that the elderly with cardiovascular and cerebrovascular diseases may have an accelerated heart rate when doing chest expansion exercises, so they should slow down and not be too big.

5. Pat your body and rub your feet after sitting for a long time.

Many old people like playing mahjong or watching TV for a long time. It is suggested to stand regularly and pat the abdomen, buttocks, legs and other parts to promote the relaxation of skin and subcutaneous blood vessels and dredge meridians through external force.

After clapping your hands, you can also lift your feet and tiptoe to promote the blood return of lower limbs and exercise your balance ability. However, it is not recommended for the elderly with osteoporosis to do this action, because the gravity of the human body is on the sole of the foot when the foot is padded, which is easy to cause fractures.

6. Turn your eyes when there are advertisements on TV.

Rotating the eyeball clockwise for 10 times and then counterclockwise for 10 times can make the eyeball move up and down, relieve eye fatigue, relax eye muscles and protect the nerves and blood vessels in the eye. It should be noted that glaucoma patients have high intraocular pressure and are not suitable for this action.

Extended data:

Matters needing attention

1, don't drink plenty of water during strenuous exercise and after exercise.

During strenuous exercise, the salt in the body is excreted with a lot of sweat. Drinking too much water will reduce the osmotic pressure of blood, destroy the metabolic balance of water and salt in the body, affect the normal physiological function of human body, and even cause muscle spasm. Because in the process of exercise, it is necessary to increase the frequency of heartbeat and breathing to increase blood and oxygen to meet the needs of exercise.

Drinking plenty of water will make the stomach full, hinder the diaphragm activity and affect breathing; The increase of blood circulation increases the burden on the heart, which is not only bad for exercise, but also harmful to the heart. In addition, drinking more water will reduce the concentration of gastric acid and affect food digestion. Drinking water after strenuous exercise for a long time is easy to get stomach trouble.

2. It is not advisable to exercise after meals.

After eating, more blood needs to flow to the gastrointestinal tract to help food digestion and nutrient absorption. If you take part in sports at this time, it will cause blood to flow to the limbs, hinder the digestion of the gastrointestinal tract, and lead to diseases over time. The blood pressure of the infirm will also drop after eating, which is called postprandial hypotension, and it is easy to drop when going out. Long-term exercise after meals is easy to get appendicitis. Don't do swimming and other sports after drinking.

3. Exercise in inappropriate places will bring harm.

Because the basic function of exercise is to take in a lot of fresh oxygen from the outside through breathing to meet the needs of health, it is necessary to choose a good place before exercise, and parks, beaches and open-air stadiums are the best.

4. Don't exercise when you are in a bad mood.

Exercise is not only physical exercise, but also psychological exercise. When you are angry and sad, don't vent on the playground. Sports medicine experts explain that people's emotions directly affect the physiological functions of the body. Emotional changes occur in the deep brain and spread to the whole body, leaving traces on organs such as the heart, which will affect the health of human functions.

5. Choose the best amount of exercise

There are many methods to choose the best amount of exercise, such as index evaluation, heart rate evaluation, Cooper evaluation, fixed evaluation, fatigue evaluation, simple evaluation and stage evaluation.

Because everyone's actual situation is very different, the difference of quiet heart rate is 15-30%, or even more, so choosing the best amount of exercise depends on your age, gender, professional characteristics, physical condition, health level, sports foundation, living environment and goals and tasks.

People's Network-Can you live longer by going to the toilet? Six small indoor exercises, easy to enhance physical fitness.