Coronary heart disease, as a type of cardiovascular disease, is commonly seen in middle-aged and elderly individuals. The chance of sudden death during an attack accounts for one-third of the total, which is why coronary heart disease is frightening. Its development is not only related to the body itself, but also to some habits in daily life, such as unhealthy eating habits and irrational exercise habits. These factors may indirectly lead to the occurrence of coronary heart disease. The diseases we already have are beyond our control, but treatment and relief are what we need to do regularly. Below, I will introduce a method of exercise for the prevention and control of coronary heart disease.
1. Marching in Place
Lift your legs, gradually increasing the height, then decreasing it (30-60 seconds).
2. Waist Breathing
Stand upright with your hands on your waist. Straighten your chest and move your elbows backward while inhaling. Round your chest and bring your elbows slightly forward while exhaling. One inhalation and exhalation count as one repetition. Repeat 8-16 times.
3. Cross-Legged Leg Press
Keep your legs together, with your knees bent. Place your hands on your knees in a preparatory position. Circle your knees, first in a clockwise direction, then counterclockwise, for 10 circles each. Take a left lunge and press down on your left knee with both hands 3-5 times. Take a right lunge and press down on your right knee with both hands 3-5 times.
4. Wild Horse Stance
Stand with your feet shoulder-width apart, arms naturally hanging down in a preparatory position. Take a left lunge, raising your left arm parallel to your shoulder (palm facing sideways), and keep your eyes on your left hand. While transitioning the body weight to the right leg, it should be in a right lunge position, with the right arm raised parallel to the shoulder (palm facing sideways) and the right hand in front of the abdomen (palm facing down), while looking at the right hand. Repeat this movement 10 times, alternating left and right.
5. Hands Supporting the Sky
Stand upright with your arms bent and hands flat, facing each other, palms facing upwards in a preparatory position. Lift both hands over your head and to the sides of your body (palms facing upwards, fingers facing each other) while inhaling. Return to the preparatory position while exhaling. Repeat for 2 sets of 8 beats.
Regularly performing these exercises can gradually increase the size and thickness of the muscle blood vessels, increase the collateral blood vessels of the coronary arteries, improve blood flow, enlarge the lumen, and enhance the elasticity of the vessel walls, which is beneficial for protecting cardiovascular function.
