Gymnastics and precautions for the elderly to exercise their legs

People don't want to exercise when they get old. They always want to stay at home and don't want to walk around. Going out by bus or lying at home often is very bad for your health. And people's legs are a standard to measure everyone's health. There is an old saying that when people get old, their legs get old first, which means that when people get old, their leg functions deteriorate first.

In fact, the elderly should exercise more, such as walking is a good choice. Walking can not only breathe the fresh air in nature, but also play a good role in blood circulation. Due to calcium deficiency, the elderly are prone to osteoporosis. You can supplement calcium through food supplement and do some exercise at the same time, which is more conducive to the absorption of calcium.

Old people should pay attention to leg exercise. Because of their age, there are also some things to pay attention to when exercising:

Always bend your toes and separate them. Find a seat first, sofa or bedside. Then the legs are straight together, and the ten toes of both feet bend and stretch at the same time, as if to catch something. Bend and straighten hard and do it for about 50 times in a row. Next, all the toes of both feet are opened at the same time, and it takes some strength to open them to the maximum extent. Turn it on and then off, and this time is about 50 times.

Massage your knees first, sit on the bed, then put your left leg and calf on your right thigh, and press your hands on your left knee from top to bottom. Gradually increase the intensity or amplitude of pressing from small to large until you feel a little sour, and then change the other leg. The number of presses is about 50 times.

Knock your legs, find a seat first, and make a fist with your hands slightly. Then, the leg root of the left thigh began to tap slightly, all the way to the ankle, and then knocked back to the thigh root at the ankle. Then change the other leg, in the same way, about 20 times on each side.

High heels are good for your health. Feet upright and close together, fingertips close to the seams of pants, eyes looking forward.

Lift your heels at the same time, tuck in your abdomen and lift your anus, put your head on it, sink your shoulders slightly, and stop for a while.

When two heels land, the heels stay in the air for a period of time, and then land after buffering. This action is done 7 times in a group.

Efficacy: This exercise is good for kidney and bladder, and can play a positive role in preventing prostate and heel pain. Men can improve their heels when urinating, which has a certain effect on preventing prostate diseases.

Massage calf muscles Old people are prone to leg cramps. It can massage calf muscles every day, promote blood circulation and relieve leg discomfort. Pay attention to keep your legs warm while sleeping, and pay attention to reasonable calcium supplementation in your diet, which can alleviate it.