4 fitness exercises that the elderly can do at home

　　How to keep fit when the elderly stay at home exercise Woolen cloth?

　　1. Trembling fitness

　　This can be done at home on your bed or on the floor. Drink a glass of cold water before exercising. Then, lie on your back on the bed (or on the floor), with the pillow not too high and your hands and feet naturally flat. After resting for 1 minute, slowly raise your hands upwards, stand your feet up, and form a 90-degree angle between your limbs and your body. Then, shake the limbs gently at the same time, for 3 to 5 minutes each time, once in the morning and evening. Shaking exercise can promote blood circulation and help relieve headaches, high blood pressure, and back pain. disease。

　　2. Pacing for fitness

　　By pacing back and forth in your living room, taking your time, walking evenly, and insisting on walking for more than 3,000 steps, you can achieve the effect of a normal walk. While walking around at home, you can also listen to light music or news , I completed the exercise task that morning without even realizing it. Walking like this can move the whole body, promote blood circulation, and relax the body after a night's sleep.

　　3. Squat fitness

　　Put your hands on your hips, feet shoulder-width apart, look straight, bend your knees and squat down slowly, lift your heels off the ground, and place your weight on your toes. At the same time, recite the word "ha" in your mouth to expel the turbid air in your abdomen. Inhale when you stand up, keeping your Dantian in mind, thinking that you have breathed in fresh air into your Dantian. Exercise should be slow, repeated, and elderly The movement can be slower, or you can take a half-squatting position. Practice 2 to 3 times a day, about 30 times each time.

　　4. Local fitness

　　Sit on the sofa and move your hands, or clap your hands, or do pull-ups. After doing this 30 times each, switch to eye exercises, ear exercises, abdominal massage exercises, etc. In addition, "shaking your head and scratching your head and head" is also a good way to exercise and is very suitable for the elderly. The so-called head shaking means shaking the head left and right up and down slowly, as long as the head is not dizzy and the head is not dizzy. The so-called scratching your ears is to rub your ears, from top to bottom, repeated 50 times. Because the ears concentrate acupuncture points in various parts of the human body, and constant stimulation has the effect of preventing disease and strengthening the body.