4 don't do it: don't take a cold bath, don't stay up late, don't do strenuous exercise, and don't worry too much.
Get up early and do morning exercises every day, and play Baduanjin or Tai Ji Chuan twice.
Take a brisk walk of 3000 steps after meals at a speed of 100 steps/minute.
Before getting up every morning, sit up first, and then slowly stretch your arms over your head.
Whenever you find yourself sitting for a long time, you should pat your body more and practice tiptoeing.
Practice lifting anus when brushing your teeth every day, and do it 10-20 times continuously to strengthen levator ani's strength.
Whenever there is a TV program advertisement, turn your eyes clockwise 10 times, and then counterclockwise 10 times.