The elderly should exercise day and night”

　　morning three  That is, do a set of breathing exercises, drink a glass of warm water, and eat a piece of fruit. Do a set of breathing exercises. When you wake up in the morning, do not rush to get up. First do 50 reverse breathing in bed. When inhaling, lift the anus, shrink the vagina, tighten the abdomen, and expand the chest. ； When exhaling, contract the chest, relax the abdomen, and relax the anus, long and natural, all in one breath. It can not only spit out the waste gas accumulated overnight, but also breathe fresh oxygen. It can also prevent and treat prostate hypertrophy by levating the anus and shrinking the vagina, and promotes smooth urination. ；
　　
　　Drink a glass of warm water. When you get up, drink a glass of warm water to replenish the water lost during the night, dilute the blood, and help prevent blood stickiness. ； Eating a portion of fruit on an empty stomach before breakfast is helpful to supplement the vitamins and minerals needed by the body throughout the day.
　　
　　twilight four  Do exercise for an hour, drink a glass of fresh milk, drink a glass of warm water, drink a glass of Grape liquor. Exercise for one hour and do some fitness exercises such as walking for one hour in the evening, which will help promote sleep. ；
　　
　　Drink a glass of fresh milk. Fresh milk is not only a good nutritional product, but also has the functions of preventing stroke, supplementing calcium and preventing gallstones. The best time to drink milk is before going to bed. ； Drinking a glass of boiled water before going to bed can prevent blood from becoming sticky due to lack of water at night, which is the same as the glass of water in the morning in preventing heart and cerebral infarction. ；
　　
　　Drink a glass of wine. Studies have found that drinking wine and other alcoholic beverages can reduce platelet thrombosis by 57% in the first 20 minutes, and its anti-thrombotic effect can last for more than 6 hours. According to this study, drinking alcohol before going to bed (with the exception of high blood pressure) has a negative impact on cardiovascular diseases that are prone to occur at night and early in the morning. disease It has a preventive effect.