1, square dance
Square dance is suitable for the body dexterity and physical strength of the elderly. With the music, the body dance up, the whole body is moving, all the cells of the body to get movement, sweat a, is the movement after the pleasure. Square dance can also cultivate sentiment Oh, let the old people love music, re-exhibition of life enthusiasm.
2, do gymnastics
Do gymnastics is also the whole body can get exercise program. Stretching the limbs, so that every nerve of the body is relaxed, can relieve the stiff limbs of the elderly.
3, playing Tai Chi
Tai Chi is a gentle movement, very suitable for the phrase "static in the movement, movement in the quiet" to describe. Tai Chi can help the elderly to coordinate their balance, and it is also very helpful for the flexibility of the body, it is more likely to become a hobby for the elderly, not just a sport.
4, rubbing the face
After opening their eyes in the morning, many people are used to rubbing the eyelids with the back of the hand, which has a certain benefit to clear the mind. After rubbing your eyes, you may want to cover your hands and rub your face. First use the middle fingers of both hands at the same time rubbing two nostrils next to the "Ying Xiang points" several times, and then upward rubbing to the forehead, and then to the sides of the separation, along the two cheeks downward rubbing to the tip of the chin convergence. So repeatedly rub face 30 times, there is to promote facial blood circulation, enhance the facial skin resistance to wind and cold ability, have to wake up and prevent colds.
5, knocking teeth
Lightly closed lips, upper and lower teeth knocking each other dozens of times, between the appropriate spinning tongue, tongue licking the palate several times. Can promote the oral cavity, teeth, dental bed and gums of blood circulation, increase saliva secretion, thereby receiving the removal of dirt, improve dental caries resistance and chewing function.
6, straighten the abdomen
Lie down, straighten your legs, and take deep abdominal breaths. Deep inhalation, the abdomen forcefully upward, and exhale when the loose down. Repeatedly, 10 to 20 times, can enhance the elasticity and strength of the abdominal muscles, to prevent the abdominal wall muscle relaxation and fat accumulation in the abdomen, and have the effect of stomach and digestion.
7, arm running
Arm running is not an arm instead of foot walking, but a way to exercise the arm instead of running. Since arm running is not restricted by the sports ground and there is no risk of injury, it is very suitable for the elderly.
8, knocking legs
Knocking the thighs can be seen as a composite stimulation of meridians of the movement, can be both gallbladder, stomach, bladder three meridians of the disease. Leg tapping is suitable for almost every elderly person.
Knocking the thighs of the 'basic action is very simple, the two hands into an empty fist, knocking the thighs of the front and sides, each two hundred ranging, until the thighs have a numb feeling can be.
9, press the palm
Clapping therapy is similar to massage, massage. It is through the stimulation of the hands of the palm of the meridian points and hand reflex zones, to dredge the meridians, exclude the body cold, improve the role of the body's immune function. Hand clapping therapy has improved many chronic diseases, including hypertension, diabetes, liver disease, stomach disease, etc..
10, rubbing the chest
The human sternum lining the left and right lobes of the thymus gland, with age, the thymus gland will gradually appear atrophy, the elderly most of the thymus gland will be replaced by fat. If the thymus gland premature atrophy, the concentration is reduced, it will accelerate the aging of people, people's ability to resist disease is getting worse, affecting life expectancy. The chest rub is an important way to regulate thymosin and improve immunity, which can make the "dormant" thymus cells in an active state, increase the secretion of thymosin, and play a role in various organs and tissues.