7 healthy exercises to improve your physical fitness and refresh your mind and body

7 kinds of health-preserving exercises to improve physical fitness and refresh the mind and body

Breathing exercises

Method: Sit on a chair, close your eyes, and put your legs together. Put one hand on your thigh and the other hand on your abdomen, tuck your chin in, and straighten your spine. Breathe in through your nose, and forcefully expand your throat and chest, allowing the air to fill your chest and abdomen and let your belly bulge out; then relax your lower jaw and exhale slowly through your mouth, taking twice as long as inhaling to exhale slowly, while relaxing your chest and allowing your belly to gradually deflate. After you finish exhaling, hold your breath for 2 seconds. Do this 3 to 6 times in a row, focusing on your abdominal breathing.

Efficacy: Makes the mood stable and happy, and makes one feel comfortable; improves pulmonary circulation, renews the residual air volume in the lungs, and strengthens the respiratory muscles.

Wrist and finger exercises

Make a fist and extend the fingers: bend the four fingers of both hands, clench them into the palms, quickly grasp the second, third, and fourth fingers with the thumbs to make a fist, then extend them with the five fingers spread apart. Repeat this process 6 times.

Four-finger thumb grip: bend the thumbs of both hands, clench them into the palms, quickly bend the four fingers, clench the thumbs to form a thumb fist, then stretch them and spread the five fingers. Repeat this process 6 times.

Double-forked tiger's mouth: Put the four fingers of both hands together, with the thumb and index finger at 90 degrees, open like a tiger's mouth, and do the double-forked tiger's mouth 6 times.

Tap Laogong point: Make an empty fist with one hand, and tap the other hand and the center of the palm (i.e., Laogong point), then switch hands, 6 times each.

Bump your wrists together: Make fists with both hands (or extend your fingers), tap the base of your palms together, and bump your wrists together 6 times.

Tap Hegu: Make fists with both hands and tap the area between the first and second metacarpal bones (i.e., the Hegu point) facing each other six times.

Tap the Houxi point: Make fists with both hands and tap the outer side of the fifth metacarpal bone (i.e. the Houxi point) against each other 6 times.

Efficacy: Regulate nerve function. The three yang meridians of the hand, three yin meridians of the hand and their important acupoints involved in wrist and finger movements are connected with the meridians of the whole body and affect the functions of the internal organs. Regular massage can improve the excitation and inhibition processes of the cerebral cortex. Enhance disease resistance, promote blood circulation, improve the body's digestion, absorption and nutrient metabolism, and improve the ability to defend against disease. It can invigorate blood circulation, remove blood stasis and reduce swelling, improve blood circulation, eliminate blood stasis, relax muscles and activate collaterals, and is beneficial to the recovery of limbs and diseases.

Head Exercise

Method: Keep your shoulders balanced, back straight and abdomen contracted, and let your hands hang naturally. Place your right palm over your left ear. Turn your head to the right and stretch your left shoulder backward for 5 seconds. Release your head, return to the original position, take a deep breath and exhale. Do it 1 to 3 times on each side to relieve stress; do it 3 to 6 times on each side to increase physical strength; do it 8 to 12 times on each side to shape your body and burn fat.

Efficacy: Dilate the carotid arteries, increase cerebral blood flow, allow the brain to obtain more oxygen, and improve cerebral blood circulation. Helps relax the neck and back muscles and relieve fatigue.

Ear Exercises

Method: Pinch your ears with both hands, and pull them up, down, outward, and back six times; then pull the earlobes downward six times; then use the index fingers of both hands to move the auricle forward to block the sound for one second, then release, and then move the auricle backward, and repeat six times.

Efficacy: "The earlobe belongs to the kidney, the ear helix belongs to the spleen, the ear helix belongs to the heart, the ear skin and flesh belong to the lungs, and the jade tower behind the ear belongs to the liver"; "The twelve meridians end at the ear." There are many meridians in the human body that converge around the auricle, and modern research shows that the outer ear is related to "depression". Passive movement of the external ear can open up the meridians throughout the body, directly promote the functions of various internal organs, improve metabolism, and boost mood.

Waist and abdomen exercises

How to: Stand with your feet shoulder-width apart and your neck straight. Raise your hands to your chest, overlap them or stretch them forward, straighten your back and chest, tuck your chin in, keep your back straight, and slowly bend your knees and hips as if you are going to sit on a chair. Do not let your knees bend in front of your toes. Stop when they are about to touch the chair, keep your neck and back as straight as possible for 1 second, then stand up. Do this 3 times in a row. Focus on your waist and abdomen. The neck and back are required to be as straight as possible and the feet should be stood firmly.

Efficacy: Prevents and treats lumbago and back pain, improves the vitality of the spine and waist; enhances gastrointestinal function, improves sexual vitality; increases blood flow to the head and legs.

Waist and Leg Exercises

Method: Sit forward on a chair with your feet together, your upper body straight and close to the back of the chair, your hands pressed down against the chair surface or the ends of the handles, and your legs together in front of your chest. Hold for 10 seconds, then put them down. Do this 6 times in a row.

Effect: Mobilize the deep muscle power of abdominal muscles, shoulder and back muscles and waist muscles to increase coordination. Eliminate blood stasis in the internal organs and increase blood flow to the internal organs.

Foot Exercise

Method: Slowly and try your best to lift your toes and stop for 2 seconds, then lift your heels and stop for 2 seconds, alternate between left and right feet, and do this 6 times each.

Efficacy: Contracts the front and back muscles of the calf, accelerates venous blood return in the lower limbs, and relieves fatigue and congestion in the lower limbs.