Slowly stretch your arms over your head, cross your hands and stretch. This kind of health-keeping exercise can exercise arm muscles and wrist strength and promote blood return. However, it should be noted that the movement must be gentle and slow, otherwise it is likely to hurt the tendon. Moreover, it takes a few minutes for people to wake up, and there should be an adaptation time from lying to sitting. It's important to get up slowly and sit slowly. In addition, you can rub your joints and warm up before stretching, so as not to make your body nervous at once.
Working out while going to the bathroom? Click on the teeth
Health exercise, that is, tapping the upper and lower teeth gently, can strengthen the gums, gums and roots and enhance the strength of teeth. This little gesture can also promote oral saliva secretion and help digestion. Moreover, it is more suitable for practice when going to the toilet, because from the perspective of Chinese medicine, when urinating, people's kidneys flow downwards. At this time, knocking on the teeth helps to strengthen the kidney and strengthen the bones and muscles.
Healthy exercise when brushing your teeth? levator ani
Inhale the abdomen and lift the anus, and exhale to relax the anus. Doing this action 10 ~ 20 times can enhance levator ani strength and is effective in controlling urinary incontinence caused by muscle relaxation in the elderly. But also relieve hemorrhoids and constipation. In addition, after this action, you can also practice abdominal breathing, and the effect is doubled.
Health care exercise when dressing? expand one's chest
Hands droop naturally, shake hands behind your back, then straighten your arms and hold your chest out. This action can generally be repeated 10 times, which can exercise chest muscles, increase vital capacity, help the human body exhale more waste gas and inhale more oxygen. In addition, it can relax the spine and back muscles. However, it should be noted that the elderly with cardiovascular and cerebrovascular diseases may have an increased heart rate when doing this health care exercise, so they should slow down and not be too big.
Healthy exercise after sedentary? faint
Many old people like playing mahjong or watching TV for a long time. It is suggested to stand regularly and pat the abdomen, buttocks, legs and other parts to promote the relaxation of skin and subcutaneous blood vessels and dredge meridians through external force. After clapping your hands, you can also lift your feet and tiptoe to promote the blood return of lower limbs and exercise your balance ability. However, it is not recommended for the elderly with osteoporosis to do this action, because the gravity of the human body is on the sole of the foot when the foot is padded, which is easy to cause fractures.
Watching TV while exercising? Turn your eyes.
Rotating the eyeball clockwise for 10 times and then counterclockwise for 10 times can make the eyeball move up and down, relieve eye fatigue, relax eye muscles and protect the nerves and blood vessels in the eye. It should be noted that glaucoma patients have high intraocular pressure and are not suitable for this action.