1 Although there are no statistics on how many elderly people in China can keep exercising, according to American data, only 32% of people over 67 keep exercising every day.
Old people are easily troubled by health problems. Common health problems of the elderly include obesity, indigestion, stroke, diabetes, hyperlipidemia, hypertension, fatigue, mental stress and so on. Physical exercise is a good way to solve these health problems.
Today, I will introduce a very simple and easy-to-operate "bed exercise", which can be done while lying down. Get up and exercise for 5 minutes every morning, and your physical condition will be completely improved.
Fetal Breathing: Exercise Cardiopulmonary Function
Exercise:
Lie on your back in bed with your hands and legs straight, palms up and close to your legs.
Legs apart at shoulder height, no distractions in your mind, take a deep breath until you can't breathe, close your mouth and start counting in your heart. At the beginning of training, you can do a little more than one hundred times. If you can't help exhaling, you can spit it out slowly through your mouth. I can't hear the breath. At this time, the interest rate must be adjusted (one breath is one breath). Adjust three interest rates, and then adjust the interest rate after counting.
In this way, if you inhale and breathe nine times a day, your heart rate will naturally increase after long-term practice. You can meditate 1000 in one breath and exercise your cardiopulmonary function.
Precautions:
1, breathe carefully. As thin as hairspring, it shows that the volume of respiratory organs can be controlled.
2. Take a deep breath. Inhale and exhale for a long time, indicating that the toughness and strengthening of vital capacity are getting better.
3. Breathe evenly. Don't rush in and out in practice, and don't rush in and out slowly, rush in and out slowly. Be long and regular, inhale and exhale evenly, and achieve the best state of practice.
4. Breathe naturally. Don't worry, don't be greedy, let nature take its course, so as to avoid bad situations.
5. Stay the same. Exercise every day, the stronger you get.
Comb your hair: preventing stroke
The top of the head is where many meridians meet, and there are also many important acupoints.
As the saying goes: "comb your hair for ten minutes to prevent stroke", the elderly are weak in qi and blood, and the veins are blocked, leading to brain malnutrition and stroke. Regularly combing the hair and stimulating the acupoints of the head meridians can open and excrete the pores of the head, thus dredging the meridians, promoting blood circulation and qi circulation, dredging the meridians and reducing the occurrence of stroke.
In addition, massaging and stimulating the acupoints and meridians of the head with a comb will play a variety of roles, such as dredging the meridians and refreshing the brain. Combing hair can promote the smooth channels and collaterals, promote blood circulation and qi circulation, and make the brain smart and not easy to degenerate.
Exercise:
Brush your teeth close to your scalp and back from your forehead to your pillow for 5 minutes at a time.
Precautions:
It is most suitable to choose horn comb. Don't comb your teeth too sharp and too dense, and don't comb your hair too fast to reduce hair pulling and protect your scalp.
Kick: improve blood circulation
Middle-aged and elderly people are weak in qi and blood, and they are more likely to have insufficient blood supply after waking up all night. There are six meridians in the foot. Kicking can stimulate the qi and blood circulation of these meridians, contribute to the combination of yin and yang, and promote blood circulation.
In addition, kicking can improve the whole body blood circulation, stretch the muscles and ligaments of legs and knees, and eliminate fatigue.
Exercise:
Sit by the bed, put your hands on the bed, etc. To keep your body stable.
The unilateral leg is slowly straightened from the relaxed state, and the toes are hooked back. Do 8 dynamics first, and then keep the leg up for 30 seconds;
Then change the other leg.
Rubbing the lower abdomen: driving away constipation
Constipation is a major culprit in inducing constipation in middle-aged and elderly people. Rubbing the lower abdomen after waking up can effectively improve constipation, defecate smoothly when getting up, and remove garbage from the body.
Exercise:
Rub the abdomen around the navel with your palm before going to bed; After getting up and before going to bed.
Dry face: beauty beauty
Exercise:
Wash your face with your hands up and down after getting up in the morning 108. The middle finger is stuck on both sides of the bridge of the nose (which can prevent rhinitis), and the other four fingers and palms are pushed up, and when they are pulled down, palms and fingers are pushed down, which can make the blood vessels unobstructed without wrinkles, black spots and headaches.
Buckle tongue: elastic tongue
Buckling your teeth and rolling your tongue for one minute every day can keep your teeth healthy and your mouth clean. Tapping teeth can promote blood circulation of roots and gums, and rolling tongue can make the tongue move freely and increase its sensitivity.
Laziness is a curse, and diligence can prolong life.
Walk more and exercise more every day to cultivate Tai Ji Chuan.
Working hard all your life and keeping in good health at the right time is still an old saying.
Wear less clothes to keep out the cold, increase immunity and keep healthy.
Eat a long life, overeat, massage your teeth and ears, lift your anus and comb your hair, and take a bath frequently.
A clean room is quiet, quiet and selfless, and you will live a long life. Please remember the longevity song to prolong life.