How to do abdominal and anal exercises

Fitness exercises are simple, easy to do and highly applicable. They can effectively enhance people's physical fitness, improve their health, increase their strength and improve production efficiency. It can also improve people's body shape and cultivate people's good sentiments. There are many ways to do fitness exercises. The following exercises seem simple and not difficult to do, but you will see results as long as you stick to them.

1. When you wake up in the morning, do some stretching exercises. Put a pillow behind your back, stretch your arms backwards and stretch your body. Doing stretching exercises such as stretching can affect the whole body, thereby accelerating blood circulation and refreshing the mind.

2. Stand up and pat your body after sitting for a long time. After sitting for a long time, you can consider shaking your hands and patting various parts of your body. Tapping is a great form of self-massage that can vibrate the body's internal meridians and organs, relaxing them and preventing cervical and lumbar diseases.

3. Do teeth-clicking exercises when going to the toilet. Teeth-clicking exercises can stimulate the periodontal membrane to better fix the teeth and reduce the chance of dental diseases. At the same time, teeth clicking increases saliva secretion in the mouth, which aids digestion.

4. Do anal lifting exercises when brushing your teeth in the morning and evening. The specific method is: lift the anus and contract the abdomen when inhaling as if you are holding back a bowel movement, and slowly relax the anus when exhaling. Do this 20-30 times in a row. In addition to preventing constipation and hemorrhoids, anal lifting is also effective for visceral prolapse and gastrointestinal dysfunction.

5. When putting on shoes, do not sit on a stool and do knee-bending exercises. Instead, bend your knees, squat down and put on your shoes and tie them. Although this movement is small, it can stimulate the muscles in the calves and ankles.

6. When getting dressed, do chest expansion exercises with your hands behind your back. Clasp your hands behind your back, stretch your hands out and straighten your chest. This is very effective in preventing sagging breasts. If you want to improve your breasts, this trick can help you take care of your breasts at any time, and it is never too late at any age.

7. Do eye-rolling exercises when TV dramas are playing commercials to avoid eye fatigue. Give your eyes 10 minutes of exercise. When TV commercials are playing, roll your eyeballs to relax your eye muscles and relieve visual fatigue.

6 psychological factors that contribute to health and longevity

1. Regularly participate in social activities

People who keep in touch with their family and friends live longer. Providing help to others during the process of communication is beneficial to longevity. If you don’t have many friends, it is recommended that you participate in more social organizations or volunteer work.

2. Worrying is not a bad thing

If you’re a worrier, that’s probably a good thing. There are many examples that prove that moderate worry is good for health, especially for men. When you worry about something, you naturally consider various possible situations and make corresponding plans. At this time, worrying is beneficial and harmless.

3. Don’t treat your pet as your best friend

Keeping pets is indeed good for health, but pets cannot replace human contact after all. Studies have found that people who own pets do not live longer than other people. On the contrary, people who replace interpersonal interactions with pets have a shorter life expectancy.

4. Choose activities that interest you

Although fitness is beneficial, studies have found that some centenarians do not exercise much in their twenties. Instead, they can live longer by doing more things that interest them and keeping themselves active, such as planting flowers, growing vegetables, and doing carpentry work.

People should have an optimistic attitude in their daily lives, but remember not to be overly optimistic. Overly optimistic people are often not as careful as those who are cautious. In order to stay healthy, cautious people are more aware of self-protection and are less likely to engage in high-risk activities, such as smoking and drinking. These people will also stay away from people with bad habits.