Lower limbs should be active.
Steady gait and flying are regarded as a sign of health. Staggering and slowness are signs of aging. There are many ways to exercise lower limbs, such as running and jumping, hiking, climbing and walking. Here are some ways to exercise in situ:
(1) Standing and swinging leg method: hold the wall or tree with one hand, stand with one foot and swing with one foot. Swing your right leg forward, your toes up, then swing back, your feet straight, your legs straight, and so on, swinging your left and right legs 20 times each.
(2) Sit down and kick: Sit down and keep the upper body upright. First, lift your left foot and slowly stretch forward and upward, with your toes pointing upward. When you want to straighten, push your heel forward and down slightly, then change your right foot and do both legs 20 times.
(3) Knee-twisting exercise method: Put your feet parallel and close together, bend your knees and squat down, put your palms on your knees, and make a circular movement to the front, back, left and right, first turn left, then turn right, 20 times each.
The above exercises can enhance the function of lower limbs, make joint movements flexible, and prevent lower limb fatigue, joint pain, calf cramps and hemiplegia.
Legs and feet are often massaged.
Lower extremity massage can be divided into dry leg bath method and foot rubbing method.
(1) dry bath leg method: Sit flat, first hold one thigh root with both hands, rub it to the ankle from top to bottom, then rub it back to the thigh root, up and down 1 time, for 20 times, and then rub the other leg in the same way. Its functions include: strengthening leg strength, making joints flexible, and preventing diseases such as muscle atrophy and varicose veins of lower limbs.
(2) Foot rubbing method: Before going to bed every night, hold your toes with one hand and rub your feet with the other 100 times, and rub your feet in turn according to the degree of fever. This method has the functions of consolidating essence, warming kidney qi, communicating heart and kidney, strengthening foot and preventing foot diseases. According to modern research, all internal organs have corresponding protrusions on their feet. There are a lot of nerve endings on the feet. Regular massage can make nerves more active, nerve and endocrine activities more coordinated, enhance brain and heart functions, improve memory and relieve fatigue. Many local and systemic diseases can be prevented and treated.
Feet and knees should be warm.
Feet are gathered by yin veins, and Yin Qi is always abundant. Knees are the house of tendons, and they are prone to cramps due to cold. Therefore, knees should pay special attention to keep warm and protect their yang. According to modern research, feet are far away from the heart, with less blood supply, thin surface fat and poor thermal insulation, which is closely related to respiratory tract, especially nasal mucosa. So feet are very sensitive to cold. When the temperature drops below 7℃, it begins to cool, which in turn reflexively causes nasal mucosa vasoconstriction. Experiments show that if you put your feet in cold water at 4℃, you will have a runny nose and sneeze after three minutes. That's what the so-called "cold starts from the feet" means. Studies have also shown that the skin surface temperature of human feet is the most comfortable when it is between 28℃ and 33℃. If it drops below 22℃, it is easy to catch a cold and other diseases. In cold weather, keep good blood circulation and temperature at the knees. Shoes and socks should be warm, spacious, soft and comfortable. Shoes should be waterproof and breathable, and should be replaced in time. Keeping feet warm is beneficial to prevent colds, rhinitis, asthma and angina pectoris.
Zu Qin Yi runs Xi.
Soaking feet with warm water can promote blood circulation, which is good for the heart, kidneys and sleep. Washing feet is very beneficial to health and longevity. If foot washing and massage are done together, the effect will be better.