Tiptoe can improve the whole body blood circulation, exercise the kidney meridian, strengthen the kidney, and help improve the color of the elderly. It can not only keep people's heart rate at about 150 beats per minute, but also make blood supply enough oxygen to myocardium, which is beneficial to people's heart and cardiovascular health. It can also exercise calf muscles and ankles, prevent varicose veins and enhance the stability of ankles.
Most importantly, it can avoid damaging the knee, which is a good exercise method for many elderly people with poor knee joints.
Walk on tiptoe:
Depending on the person, take 30 to 50 steps at a time, take a break, and then repeat several groups according to your physical condition. The speed can be self-regulated, and it is appropriate to feel comfortable and relaxed. At the beginning, practitioners can hold the wall, and after they are proficient, they don't need to use foreign objects.
Stand on tiptoe:
Keep your knees and thighs level. You can put two mineral water bottles or pets on your thighs and do weight-bearing exercise, and adjust your speed 30 ~ 50 times each time.
Lying on tiptoe:
When resting in bed, keep your legs straight and hook your toes. You can do it with your feet together or practice on one foot. If you feel uncomfortable in your calf, stop and have a rest. Do it 20 ~ 30 times each time, and the speed can be adjusted by itself.