A set of health-care exercises for exercising legs and feet suitable for the elderly

　　“It has become a consensus among people that “legs age first when people age”. Therefore, fitness and anti-aging for the elderly should also start from the legs and feet. exercise start. Here is a set of health-care exercises recommended to exercise your legs and feet:

　　1. Exercise toes and ankles in lying position

　　Lie on your back on the bed, stretch your lower limbs flat, and do flexion and extension of your toes alternately with your feet for 30 times, separate and bring the five toes together 30 times, and then flex your hips, knees, and extend and rotate your ankles 30 times. This is the preparation for the whole set of exercises.

　　2. Sitting roller movement

　　Place a log or stone roller 40 cm long and 10-20 cm in diameter on the floor. Sit on the edge of the bed and push your feet on the roller and roll it back and forth 100 times to achieve the purpose of relaxing muscles and activating blood circulation.

　　3. Walk on tiptoes to practice flexor muscles

　　Walking on tiptoes means walking on the toes completely with the heels raised, walking for a hundred steps. This not only exercises the flexor muscles, but also helps to unblock the three Yin meridians of the foot from the perspective of meridians.

　　4. Heel walking to practice extensor muscles

　　That is to say, raise your toes and walk with your heels. This is to train the extensor muscles on the front of the calf. Walking for a hundred steps can dredge the three yang meridians of the foot.

　　5. Walk sideways to practice balance

　　Side walking can strengthen the balance function of the vestibule and prevent ataxia. First move 50 steps to the right, then 50 steps to the left.

　　6. Walk backwards to improve circulation

　　Going backwards will help venous blood flow back from the periphery to the proximal direction, more effectively play the role of the "second heart" of the feet, and is beneficial to circulation. In addition, when regressing, the brain changes nerve The pattern that governs movement strengthens the functional activities of the brain and prevents brain atrophy due to disuse. It is appropriate to go back a hundred steps at a time.

　　7. Crawling on all limbs to lower blood pressure

　　Climb 50 meters on all fours. When crawling, the body becomes horizontal, which reduces the gravity effect on the blood vessels of the lower limbs. The blood vessels become dilated and relaxed, and the peripheral resistance of the heart to discharge blood decreases, which is beneficial to alleviating high blood pressure. This has been confirmed by a large number of practices.

　　8. Foot massage to promote reflux

　　If there is a 3-5 year old Child , you can lie on the bed, with the backs of your feet against the bed, and the soles of your feet facing up, and let your child step on your feet with his bare feet. The child's heels should be aligned with the adult's soles. Do stepping movements 50-100 times, which is very beneficial to promoting blood return.； You can also massage yourself without the help of children. If the elderly can insist on the above-mentioned exercises every day, they will definitely delay the onset of premature aging of the legs and will also be beneficial to the health of the heart, brain and internal organs. You may wish to give it a try.