Four Small Actions That Can Extend Lifespan
1. Perform tooth tapping exercises while using the toilet.
Tooth tapping exercises involve lightly tapping the upper and lower teeth together, which can strengthen the gums and tooth roots, and enhance tooth strength. This small action can also promote saliva secretion and aid digestion. It is particularly suitable to practice this exercise while using the toilet because according to traditional Chinese medicine, during urination, the kidney energy flows out. Tooth tapping at this time can help consolidate kidney essence and strengthen bones.
2. Stretch before getting out of bed in the morning.
Slowly raise both arms above the head, cross the hands, and stretch for a lazy yawn. This movement can exercise the arm muscles and wrist strength, and promote blood circulation in the body. However, it is important to perform the movement gently and slowly to avoid injuring tendons. Additionally, when a person just wakes up, they need a few minutes to fully awaken, and there should be an adaptation period from lying to sitting, so it is important to get up and sit down slowly. Before stretching, you can also massage the joints to warm up and avoid sudden tension in the body.
3. Practice pelvic floor exercises while brushing teeth.
Inhale and contract the abdomen and pelvic floor muscles, and exhale to relax the anus. Repeat this movement 10 to 20 times to strengthen the pelvic floor muscles, which is effective in controlling urinary and fecal incontinence caused by muscle relaxation in the elderly. It can also alleviate hemorrhoids and constipation. In addition, after performing this exercise, you can also practice abdominal breathing for better results.
4. Perform chest expansion exercises while dressing.
Let the hands hang naturally, clasp them behind the back, and then straighten the arms and lift the chest. Repeat this movement 10 times to exercise the chest muscles, increase lung capacity, help the body exhale more waste gases, and inhale more oxygen. It can also relax the spine and back muscles. However, it is important to note that elderly people with cardiovascular and cerebrovascular diseases may experience an accelerated heart rate during chest expansion exercises. Therefore, they should slow down the pace and not overexert themselves.
When practicing these small actions, it is important to remember the principle of gradual progression and not rush. Additionally, individuals with underlying medical conditions such as cardiovascular diseases or diabetes should adjust these exercises according to their own physical condition and capabilities.
