A little exercise in the morning protects the health of the elderly

　　turn Eye one minute : Close your eyes, turn your eyes from right to left, and then from left to right 5 times, then suddenly open your eyes, stand upright or sit still calmly, and look at the left, right, upper right corner, upper left corner, lower right corner, and lower left corner with your eyes in sequence, repeat 5 times, you can exercise Eye muscles, improve vision nerve flexibility.

　　Gently rub the helix of the ear for one minute: There are many acupuncture points on both ears. Daily massage can dredge the meridians, circulate Qi and blood, and regulate the functions of the internal organs. Pinch the upper part of the ear with the thumb and index finger of both hands, and then lift it upward until the area is congested and warmed. Then use your thumb and forefinger to press and knead the helix up and down along the helix to make it hot, and then pull the ear outward.

　　Rub your chest and abdomen for one minute: Lie on your back on the bed and rub the heel of your palms from top to bottom and from outside to inside to warm your chest and ribs to achieve the effect of widening your chest and regulating Qi. Then use the palms of both hands to alternately massage the navel area 20 times in a clockwise direction to help improve the functions of various organs. Regularly rubbing the belly button can strengthen the brain, nourish the kidneys, help digestion, soothe the nerves and reduce qi, and facilitate defecation.

　　Massage the soles of your feet for one minute: Lie on your back and massage the soles of your feet alternately with the soles of your feet to make them feel warm. Massaging the soles of the feet can promote blood circulation throughout the body, activate the meridians, and strengthen the spleen and stomach. The Yongquan point in the center of the sole of the foot is the starting point of the Kidney Meridian of Foot Shaoyin. This point has the effects of "soothing the mind, refreshing the brain, clearing the mind, and consolidating the true qi".

　　Stretch and flex your limbs for one minute : Lie flat, tilt your head slightly back, and do stretching and flexion exercises with your feet and hands to open up the stiff joints after a night of sleep. By stretching and flexing the limbs, the blood remaining in the limbs can quickly flow back to the heart, supplying sufficient oxygen and blood to the heart and brain system, and preventing acute and chronic cardiovascular and cerebrovascular diseases. disease , and can enhance the flexibility of limb joints.

　　Turn left and right for one minute : Turn over gently in bed. When turning over, the human body's shoulders, hips, and waist move at the same time, which can fully activate the large joints of the spine and the muscles of the waist and back, relieve the stiffness of the back muscles, coordinate muscle activities, and enhance muscle strength for a long time.

　　Rub your face and tap your teeth for one minute: Lie on your back on the bed, rub your hands to warm them, and then rub your face about 20 times. At the same time, tap your teeth 36 times, slowly swallow the saliva produced, and use your tongue to lick the upper and lower gums and the inner and outer gums several times. It can improve facial microcirculation, reduce wrinkles on the face and neck, and strengthen teeth and brain.

　　Comb your hair with your fingers for one minute: Every morning and evening, use a comb to follow the direction of the meridians, starting from the center of the forehead, and use even force to comb the head, occiput, and neck, and then comb the sides again. Do not move too fast. Massage can stimulate the cerebral cortex, eliminate cerebral cortex tension, promote metabolism, and improve and increase blood circulation in the head.

　　Tighten the abdomen and lift the anus for one minute: Tuck in the abdomen, exhale slowly, and consciously retract the anus upwards. When the air in the lungs is exhaled as much as possible, hold your breath and keep the anus retracted for 3 seconds, then relax the whole body, let the air naturally enter the lungs, rest for 3 seconds, and repeat the above actions.； Also try to retract the anus when inhaling, then relax the whole body and let the air in the lungs be exhaled naturally.

　　One minute to get up right: After completing the above actions, you can slowly get up and leave the bed； The correct posture for getting up is to first change the body from a supine position to a semi-recumbent position, then slowly turn around, sit on the edge of the bed with your buttocks and thighs, support the bed with both hands, and droop your calves, then get down on the ground, stand upright, and slowly tighten the head and neck muscles.