Special fitness methods for middle-aged and elderly people
#Health-preserving ·2022-08-20 23:32:13
Middle and old age is often a time when one is weak and prone to illness, a period of many troubles. Excessive intensity exercise is no longer appropriate. Ordinary activities such as walking and calisthenics are rather monotonous and dull, making it difficult to stimulate interest in physical activity. Here are several special fitness methods recommended for your selection.
△ Barefoot fitness method
The sole of the foot is a sensitive area closely connected with internal organs. Walking barefoot enables the muscles, fascia, ligaments, acupoints and nerve endings on the soles of the feet to come into contact with the sand, grass and uneven roads on the ground as much as possible, stimulating the sensitive areas and transmitting signals to the corresponding internal organs and the related cerebral cortex, regulating the functions of all parts of the human body, and ultimately achieving the remarkable effects of strengthening the body, health care, rehabilitation, disease prevention and auxiliary treatment.
△ Back rubbing fitness method
According to traditional Chinese medicine, the midline of the head and back is the course of the Governor Vessel, and the spine is part of the Governor Vessel's circulation. The "Du Meridian" means "governor". The meridians in the human body are led by the Governor Vessel, which is the guiding principle of the entire meridian system and governs the Yang qi of the entire body. Stimulating the acupoints of the Governor Vessel can affect the internal organs and the entire body. From the sacrum upwards to the seventh cervical vertebra, almost every segment of the spine is distributed with an acupoint. Five fen to the side of the midline of the spine is the Hua Tuo Jia Ji point, and 1.5 cun to the side is the Foot Sun Bladder Meridian point. When massaging the back, stimulating important acupoints such as Dazhui, Feishu, Pishu, Weishu and Shenshu can unblock the meridians, invigorate Yang qi, promote blood circulation and unblock meridians, nourish the heart and calm the mind, and regulate the function of the gastrointestinal tract, thereby achieving a balance of Yin and Yang and a long and healthy life.
△ Abdominal massage fitness method
Modern medicine holds that abdominal massage can increase the blood flow to the smooth muscles of the abdomen and intestines, enhance the tension of the inner wall muscles of the gastrointestinal tract and lymphatic function, activate the secretion of the gastrointestinal tract and other organs, thereby strengthening the digestion, absorption and excretion of food, improving the peristalsis function of the intestines, and promoting defecation and eliminating constipation. Abdominal massage can reduce the accumulation of abdominal fat and achieve satisfactory results in weight loss and body shaping. Abdominal massage can also effectively regulate the functions of the nervous and emotional systems through resting and the soothing effect on nerve endings, which is conducive to the stability and balance of the nervous system and the internal environment, and helps people maintain a pleasant, open-minded and comfortable mental and psychological state. In addition, abdominal massage can also prevent and treat diseases such as spermatorrhea, prostatitis and hemorrhoids.
△ Hair combing fitness method
Combing hair in the morning, evening and after a nap can dilate the capillaries in the head, accelerate blood circulation in the head, and ensure that nutrients are fully supplied to the brain tissue. This is beneficial for refreshing the mind and invigorating the brain, enhancing the normal activities of the nerve center, and is conducive to improving intelligence and the metabolism of the whole body. When combing your hair, do not apply excessive force. Each time, comb for about two minutes. While combing, massage your entire scalp and face a few times with your hands, and then comb it again. This way, the effect will be better.
△ Foot bath fitness method
Both hot and cold foot baths have their own merits. Cold water foot baths can stimulate the nerves, thereby enhancing cardiovascular function, strengthening the body and improving the body's adaptability to the environment. Taking a hot foot bath can expand blood vessels, promote blood circulation and enhance metabolic function. Hot baths in summer can activate the "boiling water" in the body's heat dissipation system, achieving the effect of "heating with heat". Taking a foot bath in winter can warm your feet and enhance your overall cold resistance and tolerance. Soaking your feet in hot water before going to bed can have a better effect than taking tonics. If "scalding" is followed by cold water, the alternation of hot and cold can prevent chapping, relieve fatigue and enhance immune function. It has preventive and therapeutic effects on insomnia, light sleep and constipation.
△ "Kneeling" fitness method
In the Song Dynasty, people had already practiced prostrating themselves to keep fit. Lu You wrote in his "Notes on Lao Xue 'an" : "Zhang Ting, whose given name was Qi, was from Anjiangyuan in the Tang Dynasty. He was over seventy years old. His gait and bowing were very vigorous. He said that he would bow dozens of times whenever he was young. As an old man, his qi and blood were often stagnant. When he bowed, his limbs would bend and stretch, and his qi and blood would flow smoothly, so he could never have any hand or foot diseases throughout his life." The so-called "bowing up" refers to a series of movements such as bending over, stretching the back, touching the ground with both palms and knees, and then prostrating oneself to stand up. All of this is part of the ancient guiding exercises. The elderly often have stagnant blood and qi, and their tendons and meridians are often deprived of nourishment. As a result, they are prone to poor joint movement in the limbs, stiff waist muscles, and some may even experience spinal deformity and other conditions. Adopting the "Bai Qi" exercise helps ensure smooth circulation of qi and blood, enhances the function of the muscle system in treating age-related diseases, and thus achieves the goal of delaying aging.
△ Ear rubbing fitness method
Traditional Chinese medicine holds that "the qi of the entire body flows through the ears", and "in the small space of the auricle, the mysteries of creation are hidden." "Rub and massage frequently in the morning and evening, and diseases won't dare to attack." Each organ in the human body has corresponding acupoints on the ears. Stimulating local auricular points and massaging the earlobes can strengthen the body and keep one young forever. Method: Stand with your feet shoulder-width apart, let your arms hang down, keep your head straight, and rub your palms together until they are warm. Use your hands to massage your ears and the skin around them until your ears feel warm. Then, straighten your index fingers and insert them into your ear holes to completely block the external auditory canal. Suddenly pull them out. Repeat this process 9 times. It has the effect of nourishing and strengthening kidney qi, and preventing tinnitus and ear pain.
△ Cross-legged meditation for fitness
People are like machines. If they keep running from morning till night and remain in a state of tension all the time, it is easy to damage the body and be detrimental to physical and mental health. Therefore, people should set aside some time during the day to relax. Sitting cross-legged in meditation is an effective way to relax the body and adjust the functions of the five internal organs. Specific operation method: Before going to bed or getting up early every day, sit cross-legged in meditation on the bed (or on the sofa) for 20 to 30 minutes. Double discs, single discs or loose discs are all acceptable. When sitting cross-legged, loosen your belt, place your palms naturally on your knees with them facing up, slightly close your eyes, gently close your mouth, touch the upper palate with your tongue, smile, relax your whole body, and get rid of distractions (beginners of cross-legged sitting often can't calm their minds, but they will gradually get used to it). Focus on the lower dantian (below the navel), and gradually enter a state of self-forgetlessness and non-action, entering a state of emptiness. At this moment, you will feel no pressure at all, no worries at all, and your whole body will be very relaxed and comfortable. As the saying goes, "Keep a calm mind." Medical research has proved that when a person's body is completely relaxed and their mind is completely calm, the blood and qi flow smoothly. This not only regulates the functions of the five internal organs and enhances resistance, but also treats diseases such as neurasthenia, which is extremely beneficial to physical and mental health.
Excerpted from Wudang Magazine