Lie on your back, straighten your legs and take a deep breath. When inhaling deeply, the abdomen is forced to stand up, and when exhaling, relax. Repeated abdominal lifting 10 ~ 20 times can enhance the elasticity and strength of abdominal muscles, prevent abdominal muscle relaxation and fat accumulation in the abdomen, and have the effect of invigorating stomach and helping digestion.
Comb hair
Sit on the bed and comb your fingers. From the forehead to the pillow, from the ears to the top of the head, repeatedly comb your fingers for 3 ~ 5 minutes. It can improve the blood nutrition supply of head hair roots, reduce alopecia, promote blackening hair, refresh and lower blood pressure.
3. In the blink of an eye
Run the eyeball, first left and right, then up and down, each slowly turn 10 times. It has the effects of improving optic nerve flexibility, enhancing vision and reducing eye diseases.
4. levator ani
Concentrate on lifting the anus, relax 10 seconds at a time, and then do it next time, and so on 10 times or more. Has the effects of strengthening anal sphincter, improving blood circulation around anus, and preventing proctoptosis and hemorrhoids.
5. Play with your head
Sit on the bed with your palms pressed against your ears. Tap the back of the skull with three fingers (index finger, middle finger and ring finger) and you can hear the sound of banging. Play it 3 ~ 5 times every morning, which can prevent dizziness, improve hearing and treat tinnitus.
6. Cat's body
Lie prone on the bed, spread out your hands, straighten your legs, tilt your hips, arch your waist like a cat's spine, and then put down your high hips. Repeated 10 times or more can exercise the muscles and joints of the back and limbs, promote the smooth flow of qi and blood throughout the body, and prevent and treat backache.
How should the elderly exercise 1 and choose the exercise that suits them.
First of all, we have some general requirements for the exercise of the elderly. For sports, low load, low antagonism, soothing and quiet are required. For the elderly, it is required to choose according to their own situation. Jogging, swimming, gateball and cycling are more suitable for the elderly, and these sports need to be chosen by the elderly according to their own health conditions.
2. Choose a venue suitable for sports.
Sports for the elderly need suitable venues and equipment. Jogging should be carried out in sand and soft ground, and attention should be paid to controlling time and heart rate. Swimming should be indoors, the water temperature should be higher, and swimming slowly should not be as fast as young people. Riding a bike needs more safety. Choose suitable exercise according to the physical condition of the elderly, and then choose the corresponding venue.
3. Exercise should be persistent.
What are human tissues and organs? Use it in and waste it out? Yes, regular exercise can promote metabolism, increase vital capacity and strengthen cardiovascular function. If you don't exercise for a long time, the function of each organ system will gradually decline and your physique will gradually weaken. Therefore, regular exercise is an important condition for good results, which can be carried out every day or at least 3 ~ 4 times a week.
4. Exercise should be gradual.
The metabolic function of middle-aged and elderly people is relatively weak, and the adaptability of various organs and system functions is relatively poor. Exercisers should gradually and reasonably improve the requirements for exercise methods and exercise load in order to obtain better results. A person who has no sports foundation should choose walking, short jogging or alternating walking and running at first, and then gradually improve from time, distance and intensity. People who already have a sports foundation should also pay attention to a reasonable exercise load, gradually increase the amount and intensity of exercise, and constantly improve their sports ability.
5. Exercise time should be reasonable.
Old people should choose the right time to exercise. For example, some old people like to smell the chicken dancing, which is unscientific. You'd better exercise after the sun comes out. Because after a night, pollutants accumulate in the air, and breathing these dirty air will have harmful effects on the human body. After the sun comes out, these pollutants will be diluted and decomposed in the air, and the air quality will be relatively better. In this case, doing morning exercises is more suitable for human metabolism.