7 small actions can help the elderly maintain health

These small actions help the elderly maintain their health

1. Rub your face

After opening their eyes in the morning, many people are accustomed to rubbing their eyelids with the back of their hands, which is beneficial to clearing their mind. After rubbing your eyes, you might as well cover your hands and rub your face. First rub the "Yingxiang point" next to both nostrils several times with the middle fingers of both hands, then rub it upward to the forehead, then separate it to both sides, and rub it downward along the cheeks to the point of the chin. Rubbing your face repeatedly in this way 30 times can promote facial blood circulation, enhance the ability of facial skin to resist wind and cold, refresh the brain and prevent colds. Over time, it also has the benefit of reducing facial wrinkles and maintaining a youthful appearance forever.

2. Comb your hair

Sitting on the bed, combing his fingers together. Comb from the forehead to the occiput, from the ears on both sides to the top of the head, and repeat finger combing for 3 to 5 minutes. It can improve the supply of blood nutrients to the hair roots on the head, reduce hair loss, promote shiny hair, refresh the mind and lower blood pressure.

3. Dannao

Sit on the bed and press your ears with the palms of your hands. Use three fingers (index finger, middle finger and ring finger) to gently tap the skull, and a popping sound can be heard. Play 3 to 5 times every morning to prevent dizziness, strengthen hearing and treat tinnitus.

4. In a blink of an eye

Move your eyes, first left and right, then up and down, slowly 10 times each. It has the effect of improving the flexibility of the optic nerve, enhancing vision and reducing eye diseases.

5. Tapping

Close your lips lightly and tap your upper and lower teeth against each other dozens of times. You should also rotate your tongue and lick the roof of your mouth several times with the tip of your tongue. It can promote blood circulation in the mouth, teeth, gums and gums, increase saliva secretion, thereby removing dirt, improving tooth anti-caries ability and chewing function.

6. Hold your belly

Lie on your back, straighten your legs, and take deep abdominal breaths. When you take a deep breath, lift your abdomen up forcefully, and relax it when you exhale. Repeatedly lifting the abdomen 10 to 20 times can enhance the elasticity and strength of the abdominal muscles, prevent abdominal muscle relaxation and fat accumulation in the abdomen, and has the effect of strengthening the stomach and aiding digestion.

7. Levator anus

Concentrate on doing the levator movement, relax for 10 seconds each time before doing the next one, repeat this more than 10 times. It can enhance the strength of anal sphincter, improve perianal blood circulation, and prevent anal prolapse and hemorrhoids.

The elderly should pay attention to these matters when exercising

1. The elderly must have a comprehensive physical examination before exercising. In recent years, many elderly people have suffered diseases due to excessive exercise. Therefore, if the elderly have cardiovascular and cerebrovascular diseases, they should consult a doctor about what exercises they should not do, and avoid such exercises during daily exercise.

2. Exercise is a physically demanding activity, so the elderly must ensure adequate sleep in order to perform their best movements and achieve good results.

3. You must pay attention to the time of exercise. Many elderly people like to get up in the morning to exercise. In fact, the best time to exercise is from 8 to 9 o'clock, and it is not suitable to be on an empty stomach. It is best to get up in the morning and rest for a while after breakfast. If there is sun, it is best to wait until the sun rises before exercising. After a night, more pollutants accumulate in the air, and breathing this 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. Under such circumstances, morning exercise is more suitable for the human body's metabolism.

4. Avoid too strenuous exercise. Old people's muscles are slowly atrophying, muscle strength is also reduced, and the nervous system responds slowly, so it is best to choose some slow and relaxing exercises that can make the whole body move, such as Tai Chi, jogging, etc.

5. Excessive or rapid increase in activity is often one of the causes of accidental injuries in the elderly. Therefore, the elderly should exercise step by step, and then slowly increase the amount of activity after adapting to a certain exercise load. They should not do it too hastily and cause excessive activity.

6. Elderly people should keep in mind the symptoms of excessive exercise. If symptoms such as low back pain, chest pain, dizziness, etc. occur during exercise, they should stop exercising immediately.