Old roots get tired first, old legs rot first. Regular exercise of legs and feet is good for the whole body. Old people often practice the following movements, which can not only strengthen their legs and improve their balance, but also enhance their physique and delay aging.

Tiptoe relieves fatigue. Associate Professor Li Jing from the Department of Preventive Medicine, Nanjing Hospital of Integrated Traditional Chinese and Western Medicine introduced that there are tiptoe exercises in Baduanjin of China Health Qigong. You can stand on tiptoe with your feet together, and then relax and repeat, doing it dozens of times a day. Tiptoe exercise is not limited by venue, time and equipment, and 5~ 10 minutes each time can effectively and quickly relieve fatigue.

Wash feet in the morning. Professor Xia, president of the World Association for the Promotion of Healthy Lifestyle, suggested that everyone should try to dry their feet in bed after waking up every morning. The specific method is to rub each other with your palms, or rub your left foot with your right hand and your right foot with your left hand. Focus on rubbing Yongquan point. This point is located in the depression of the sole and forefoot, and it is the first point of the twelve meridians Kidney Meridian. As the saying goes, "If the old man is safe, spring will repay him." Sticking to massage Yongquan point every day can enhance the disease prevention ability of the elderly.

Swing your legs to prevent cramps. Some elderly people are prone to cramps due to calcium deficiency. They might as well hold a tree or a wall when exercising. First, they should swing their calves forward so that their toes are tilted forward and upward. Then, they should swing backwards, with their toes straight and their legs straight. It is advisable to swing your legs in turn, 80~ 100 times each time. Be careful not to frequency too fast. This method helps to prevent leg cramps, hemiplegia, lower limb atrophy and other diseases.

Rub your legs and strengthen your stomach. Dai Qibin, Deputy Chief Physician of Massage Department of Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, introduced that the inner leg is the place where the spleen meridian of Foot Taiyin, the liver meridian of Foot Jueyin and the kidney meridian of Foot Shaoyin circulate. Pressing this part can stimulate the meridians above. In addition, because the spleen meridian of foot Taiyin is related to the spleen and stomach, kneading here can treat diseases of the spleen and stomach.

Twist the knee to promote blood circulation. Put your feet together, bend your knees slightly, put your hands on your knees, twist clockwise 10 times, and then twist counterclockwise. This method can dredge blood vessels and prevent symptoms such as weakness of lower limbs and knee pain. However, it should be noted that patients with knee joint diseases should not do this kind of exercise.