Four small actions can help you extend your life by at least ten years

Modern people live a fast-paced life and always say that they don’t have time to exercise. In this case, how can we have a healthy body and live a long life? In fact, as long as you stick to these 4 small actions every day, it doesn’t take much time and will keep you healthy!

1. Perform teeth-clicking exercises while using the toilet

The tooth tapping exercise is to gently tap the upper and lower teeth against each other, which can strengthen the gums, gums, and tooth roots and enhance the strength of the teeth. This small action can also promote the secretion of saliva in the mouth and help digestion. Moreover, it is more suitable to practice while going to the toilet, because from the perspective of traditional Chinese medicine, the kidney qi flows out during urination, and teeth clicking at this time can help to consolidate kidney essence and strengthen bones.

2. Do some stretching exercises before getting up in the morning

Slowly stretch your arms above your head, cross your hands, and stretch. This movement can exercise the arm muscles and wrist strength and promote blood circulation in the human body. But it should be noted that the movements must be gentle and slow, otherwise the tendons may be injured. Moreover, it takes several minutes for people to wake up just after they open their eyes. There is also a period of time to adapt from lying down to sitting. Therefore, it is important to get up and sit down slowly. In addition, you can rub your joints and warm up before doing stretching exercises, and don't let your body become tense all of a sudden.

3. Practice lifting your anus while brushing your teeth

Contract your abdomen and lift your anus when you inhale, and relax your anus when you exhale. Doing this movement 10 to 20 times in a row can strengthen the levator ani muscles, which is effective in controlling incontinence in the elderly caused by muscle relaxation. Moreover, it can relieve hemorrhoids and constipation. In addition, after doing this exercise, you can also practice abdominal breathing to double the effect.

4. Do chest expansion exercises while getting dressed

Let your hands hang naturally, clasp them behind your back, then straighten your arms and lift your chest. This movement can generally be repeated 10 times. It can exercise the chest muscles, increase lung capacity, help the body exhale more waste gas and inhale more oxygen.

Moreover, it can relax the spine and back muscles. However, it should be noted that for elderly people with cardiovascular and cerebrovascular diseases, their heart rate may increase when doing chest expansion exercises, so they should slow down the speed and not do it too much.

When practicing these small movements, you must keep in mind the basic principle of gradual progress and not rush things. In addition, people with underlying diseases, such as cardiovascular and cerebrovascular diseases, and elderly people with diabetes, should perform these exercises within their ability and make appropriate adjustments based on their physical condition.