Molar, 1

Ear is the opening outside the kidney, which leads to the brain, and it is the place where the whole body meridians meet. Rubbing ears often can dredge meridians, circulate qi and blood, balance yin and yang, enhance hearing, and get rid of diseases for health. Moore's movements include: lifting the tragus, lifting the tragus with index finger and thumb, and pulling it from the inside out. Sweep the outer ear, and sweep the ear from back to front with both hands, do you hear? Shit? Sound.

Step 2 breathe

After getting up in the morning, go to a place with fresh air, open your mouth as wide as possible, exhale and then close it, and pat it gently with your teeth when you close your mouth. This action can stimulate the brain through the reflection of facial nerves, so that the brain can wake up as soon as possible. Opening one's mouth and closing one's mouth can make more than 40 facial muscles move rhythmically and prevent facial muscle atrophy in middle-aged and elderly people. In addition, opening the mouth can make the throat move, keep the eustachian tube unobstructed, keep the pressure balance inside and outside the middle ear, and prevent deafness in the elderly.

3, overlooking

Overlooking helps to relax the eye muscles, which is equivalent to doing exercises for the eyes. The specific method is: when climbing a mountain on your balcony, turn your eyes regularly and look up at the distant roofs, spires and other scenery. You can roll your eyes when you are far away, and your eyes will move 10 times without moving your head.

4, pharynx and saliva

Chinese medicine believes that a mouthful of saliva, swallowed slowly, can moisten the five internal organs, nourish the skin and make people live longer. The specific method is to slightly close the lips, relax the whole body, stir the teeth with the tongue, generally around the upper and lower teeth, first left and then right, first up and then down, and then gently stir each 36 times in turn, with gentle and natural force, and then press the tip of the tongue against the palate 1 ~ 2 minutes to promote the secretion of saliva by parotid gland and sublingual gland. When the saliva in your mouth is full, rinse your mouth 36 times. After gargling, swallow the body fluids in your mouth in three small mouthfuls.

Step 5 turn your neck

Long-term incorrect posture can easily lead to the proliferation and injury of related tissues, and eventually lead to cervical spondylosis. Older friends can do more neck exercises if they have nothing to do. The movement is very simple, complete the neck flexion and extension, the left and right hand movements, the speed is as slow as possible, and the amplitude is as large as possible. At the same time, as you shrug, try to keep your shoulders close to your ears and then put them down.

On tiptoe

After an old friend has been sitting for a long time, it's best to do it once? Tiptoe? Exercise can make the blood return of lower limbs smooth, which can not only avoid the numbness of lower limbs, but also eliminate the phenomena of blackness and dizziness caused by sudden standing. The method is to put your feet together, lift your feet with your heels, stop moving for a while, put your feet down with your heels, and gently shake the ground. Once and for all, pay attention to balance and repeat 7 times.

7. clench your fist

Theory of various sources and symptoms? Hold your hand tightly, such as a baby's hand, so as not to make you angry? It means that clenching fists can protect healthy qi in the body and resist external evils. Wuqinxi? Ape pick? What about Baduanjin? Raise your fist and stare? All other moves have fist-clenching movements. The specific method is: put the thumb inward on the palm of your hand, and the other four fingers clench their fists around the thumb. At the same time, apply a little force to the whole body, then let go and repeat 50 ~ 80 times. The place where the thumb touches the middle finger is Laogong point. Pressing this point when making a fist can clear the heart and soothe the nerves.

Expand reading? How should the elderly run?

Research shows that jogging can enhance respiratory function, increase vital capacity and improve human ventilation. The oxygen supply during jogging can be 8 ~ 12 times more than that during sitting. Oxygen is essential to maintain human life activities, and the ability to absorb oxygen directly affects the cardiopulmonary function. Generally speaking, the elderly have low oxygen absorption capacity, but exercise can improve their oxygen absorption capacity.

The maximum oxygen uptake of the elderly who practice jogging is not only significantly higher than that of the elderly who do not exercise, but also higher than that of the elderly who participate in general exercise. Jogging can strengthen and thicken the heart muscle, which has the function of exercising and protecting the heart. The heart size and function of the elderly who have been jogging for many years are the same as those of the 20-year-old who have not participated in exercise. This is because long-term exercise improves myocardial nutrition, makes myocardium developed and improves its function.

Many old people often say: run and jump, young? . But this cannot be generalized. Even jogging, if you don't pay attention, will cause unexpected harm to your body.

1, avoid running in rainy days, after rain, after snow and foggy days.

Some old people are used to running and exercising, rain or shine, which is wrong. Exposed parts of the body are easily induced by cold rain. If you run in foggy days, because the droplets contain pollutants, it is easy to inhale a lot of polluted air, which will lead to respiratory diseases and various allergic reactions. Besides, avoid running in the wind. Old people can walk in the wind and then run in the crosswind and leeward.

2. Don't run if you are in a bad state of mind, and avoid being competitive and irritable.

When practicing running with peers or family members, don't be competitive. You should be calm and do what you can. If you are fidgety when running, stop.

3. Overweight friends should not choose to run.

Because overweight body will increase the burden on the knee, resulting in knee injury. Improper running methods may also lead to knee joint injury. Preventive measures are: on the one hand, don't run too much, on the other hand, pay attention to the correct running movements, take smaller steps and be as flexible as possible when landing; Pay attention to keep your knees warm in winter.

4. Older people with concealed diseases should not run.

Because running may cause potential diseases, for example, some elderly people have gallstone disease, but they have never been sick. Even after jogging, stones at the bottom of the gallbladder may fall to the neck of the gallbladder and cause colic.

Take a rest after running and pay attention to indoor air circulation.

Many elderly people enter the room after long-distance running exercise, and the original feeling of smooth breathing and comfortable lungs soon disappears, and then discomfort such as shortness of breath, chest tightness, dizziness and fatigue occurs. Probably because the temperature difference between indoor and outdoor is too large, the indoor air is not circulating. Therefore, the bedroom should be clean and dry, and the air should be circulated.

Jogging can increase blood flow, enhance vascular elasticity, promote blood circulation and improve blood circulation. Jogging can increase coronary blood flow by 10 times, that is, the blood flow per minute can reach 1200 ~ 1400 ml. People who insist on jogging for a long time can reduce their heartbeat frequency to about 50 ~ 60 times per minute, which can make their myocardium rest for a long time. Jogging can promote the metabolism of the whole body, improve lipid metabolism and prevent hyperlipidemia in the blood.