The "Five-character True Classic" says: "Bamboo withers from the leaves, people age from the feet. Walk a thousand steps every day, no need to find medicine." This shows that human health and longevity start with the feet. Therefore, attention should be paid to the following aspects of exercise.
1. Walking is a treasure for fitness and anti-aging. Walking is the only effective exercise method that can be adhered to throughout one's life. It is the safest and gentlest exercise. Walking exercise is beneficial for mental relaxation, reducing anxiety and depression, and improving immune function. Walking exercise allows the cardiovascular system to maintain its maximum function, with greater lung capacity compared to those who sit for long periods without moving. It is beneficial for preventing or reducing obesity. Walking promotes metabolism, increases appetite, and improves sleep. Walking exercise is also beneficial for preventing and treating arthritis.
2. If you want to stay young, massage your feet every day. The "Eight Miscellaneous Songs" says, "Massaging the soles of the feet can make you walk vigorously." According to traditional Chinese meridian theory, the sole of the foot is the location of the Kidney Meridian's Yongquan acupoint, and the palm of the hand is the location of the Pericardium Meridian's Laogong acupoint. Regularly rubbing and warming the soles of the feet with the palms of the hands has the effects of nourishing the kidneys, regulating qi, and enhancing intelligence. Massage method: After soaking your feet in hot water at night, hold your left foot with your left hand and rub the sole of your left foot with the palm of your right hand, rubbing back and forth 100 times. Then switch to the right foot and do the same.
3. Longevity starts with the feet. Regularly do lower limb exercises. The preparatory posture for lower limb exercises is: stand upright, with the feet slightly wider than shoulder-width apart, hands on hips, and eyes looking straight ahead. The movements are as follows:
1. Foot rotation: Lift your right foot forward and rotate the toes from the inside to the outside (clockwise) for 16 circles, then rotate from the outside to the inside (counterclockwise) for 16 circles. Then switch feet and do the same.
2. Knee rotation: Bend forward with your upper body, hands on knees, and bend both knees. Rotate both knees in a clockwise direction 16 times, then in a counterclockwise direction 16 times. Rotate each knee from the outside to the inside 16 times, then from the inside to the outside 16 times.
3. Kicking and stomping: Alternate kicking with both feet forward 16 times, with the toes digging down. Alternate stomping with both feet forward 16 times, with the heels protruding.
4. Leg kicking: Alternate high kicks with both legs forward 16 times; kick the back with the back foot, kicking up to the buttocks, 16 times each.
5. Squatting: Lift both heels off the ground, bend your waist and knees, squat down, shake up and down 8 times, slowly stand up, and let your heels touch the ground. Repeat this 5 times.
6. Leg pressing: Bend the right leg into a horse-riding position, hold the same side knee with your hand, palm facing down, bend forward deeply to the right front while the buttocks swing to the left, look at the left toe, and press the left knee 4 times with the left hand. Then swing the buttocks to the right, look at the right toe, and press the right knee 4 times with the right hand. Alternate between left and right, doing 4 times each.
7. Jumping: Jump up and down in place, a total of 16 times. When jumping, the upper limbs can swing up and down, from the head to the abdomen, with fingers closed in a single palm.
