You can do a set of bed exercises before going to bed. In fact, the best exercise before going to bed is aerobic exercise. Some middle-aged and elderly people often feel backache and always want to go to bed. If you do a set of bed exercises before going to bed every night, the bed can also be a good fitness venue.

Lie on the bed, hold your right leg with both hands, with your right knee close to your chest and your head close to your right knee. Stop for five seconds and switch to the other side. Repeat 10 times; Or lie on the bed with your hands around your legs, your knees close to your chest, your head close to your knees, and pause for 5 seconds. Repeat 5 times.

Sit in a plate, lean forward and stretch your upper arm forward until you feel the muscles pulling on your back, and stop for 5 seconds. Before you sit down again, you can put your elbows on your knees and then slowly prop up your body. Repeat 5 times. Sitting posture, legs bent on the chest, chin bent on the chest. Then lie down slowly, roll back and forth and relax. Repeat 5 times.

Kneel on the bed, tighten your chin to your chest, arch your back, pause for 5 seconds, and relax. Repeat 10 times.

Lie flat on the bed, put your back flat on the bed surface, put your legs together, turn your knees right, stop for 5 seconds, then turn your knees left, stop for 5 seconds, and relax. Repeat 10 times.

Lie flat on the bed, with your hands supporting you, and slowly lift your legs over your head until you feel them pulling towards your waist, and relax. Repeat 5 times.

Climbing stairs can also play a very effective role in fitness. Climbing stairs is simple and easy, and there are many aspects.

1, can enhance cardiopulmonary function, make blood circulation smooth and keep cardiovascular system healthy.

2, can consume too much heat in the body to prevent the formation of obesity. According to estimates, in the same time, climbing stairs consumes 2 times more calories than playing badminton, 4 times more than playing table tennis, 3 times more than walking, and basically the same as climbing mountains.

3. It can help to keep joints flexible, avoid ossification, and enhance the strength of ligaments and muscles. Because climbing stairs will consume a lot of physical strength, people are prone to hunger and appetite will become better, which is conducive to maintaining the normal function of the digestive system.

4. Due to the repeated exertion of the abdomen, the intestinal peristalsis is enhanced, so constipation can be prevented to some extent.

When climbing stairs, people's nervous system is at rest, which avoids anxiety and helps them sleep.

However, it is worth noting that those patients with knee joint, ligament and soft tissue injury or inflammation, obese and middle-aged and elderly people are not suitable for this sport.