1, take a step to relieve constipation. Exercise itself is a natural prescription to improve constipation, and it is more targeted step by step. The key point of walking step by step is that the left and right feet should step on the center line between the feet in turn. When the left and right soles touch the ground, twist your hips to the left and right respectively to keep your upper body relaxed. This kind of walking will drive the crotch to twist, which will help to increase the strength of the waist, stimulate gastrointestinal peristalsis and effectively prevent constipation. You don't need much exercise to walk one step at a time. Think of it as a part of walking every day. Walking 500 meters is enough. In addition, when walking, you need to be careful not to swing and twist your hips too much, and try to keep your body balanced to avoid spraining your ankle.

2. Breathe freely when shooting. When you walk, your hand is half-raised, and the tiger's mouth is Zhang Kaicheng-shaped. When you step forward with your left foot, open your hands to your sides. When the left foot hits the ground, the right hand gently slaps the left chest (the upper 1/4 area of a straight line drawn vertically and horizontally with the nipple as the origin), and the left hand slaps the right back waist. Then take your right leg, beat your right chest with your left hand, beat your left back with your right hand, and walk forward while patting. According to Zhao Zhixin, Secretary-General of Beijing Scientific Fitness Expert Lecturer Group, this way of walking can exercise the lungs and help to breathe smoothly. When walking, keep your body upright and keep your eyes forward.

3. striding without hunchback. Because of the weakness and relaxation of back muscles, the elderly often have spinal deformation and hunchback. When walking, you might as well stride with your hands open, so that you can relax the muscles of your back and abdomen, exercise the muscles of your back and abdomen at the same time, and reduce the burden on your waist. When walking, you should keep your upper body straight, your chin extended forward, your head held high, and your shoulders extended backward. The appropriate stride is the distance between your arms. At the same time, it is generally appropriate to swing your arm back and forth at a speed of 80 ~ 90 steps per minute.