Middle-aged people can exercise and strengthen their bones when they exercise outdoors, which is beneficial to the flexibility of their limbs; You can also bask in the sun more, promote the body's absorption of calcium and prevent osteoporosis.

Rubbing Yongquan point: sit barefoot and cross-legged, press Yongquan point on your right foot with your left thumb (at the front of the sole 1/3 depression) for 30 times with your left and right hands; Then press Yongquan point on your left foot with your right thumb in the same way as before.

Knead Taixi point: sit cross-legged, press Taixi point on the right ankle (the midpoint between the tip of the inner ankle and the achilles tendon) with your left thumb, and knead it 15 times on both sides; Then press the Taixi point on the left ankle with the thumb of your right hand, as before.

Knead Sanyinjiao point: sit cross-legged, press Sanyinjiao point on the right side with your left thumb, and press it left and right 20 times; Then press the left Sanyinjiao point with your right hand in the same way as above.

Press and rub the waist eye: stand with your feet flush with your shoulders, press your hands on both sides of your abdomen, with your thumb forward and back at four o'clock, press your middle finger to the waist eye (3 inches below the spinous process of the fourth lumbar vertebra, and the side is depressed), and rotate and press and rub for 30 times.

Massage Mingmen point: stand, put your hands and palms on Mingmen point (between the spinous processes of the second and third lumbar vertebrae) and massage up and down for 30 times, preferably with a local warm feeling.

Knead Guanyuan point: Lie down, put the palm of your left hand on Guanyuan point (3 inches below the umbilicus), and knead left and right for 30 times. Has the effects of invigorating kidney, benefiting qi, strengthening waist, solidifying essence and strengthening body.