1. Taiji Chuan. Tai Ji Chuan is a slow exercise centered on the waist, which is very suitable for middle-aged and elderly people with weak constitution.

2. Massage your waist. Rub the palms until the palms are hot, put them on the waist respectively, and massage the waist up and down with the palms facing the skin until the palms are hot.

3. Stimulate the soles of the feet. After rubbing your palms with both hands, wipe your right foot with your left hand and your left foot with your right hand.

4. Strong kidney exercise. (1) Feet are parallel, and the distance between feet is shoulder width. Visual nose. The arms droop naturally, the palms stick to the seams of trousers, and the fingers open naturally. Heel up and breathe for 9 times without landing. ② Inhale again, bend your knees slowly, with the back of your hand gradually moving forward and your jaw facing your ankle. When the hand is close to the ground, make a fist with a little force (meaning to grab something) and suck enough air. (3) Hold your breath, your body will gradually stand up, your hands will droop, and you will gradually clench. Exhale, stand at attention, twist your arms outward, put your fists forward, press your elbows against your soft ribs from both sides, lift your body and heels hard, and lift your anus to breathe clean. The above procedures can be done many times in succession.