These 6 simple "longevity movements" can improve lung function and blood circulation. It is recommended that you do them every day!

Laugh often

As the saying goes: A smile makes you ten years younger. Wen Changlu, academic consultant of the Chinese Association of Traditional Chinese Medicine, once regarded laughter as the simplest "gymnastics" for the human body in an interview. He explained that laughter is good for breathing. It can expand the lungs, excite the chest muscles, raise the diaphragm, deepen the breathing movement, and also clear the respiratory tract. Every time a person laughs, the diaphragm moves about 18 times. In addition, laughter can eliminate mental tension, relax muscles, make people clear-headed and refreshed. At the same time, laughter can also promote appetite, help sleep, and increase appetite by increasing the secretion of digestive juices and the activity of the digestive tract.

Take a deep breath

Gu Qihua, deputy chief physician of the Department of Respiratory and Critical Care Medicine at Xiangya Hospital of Central South University, pointed out that patients with lung diseases can practice deep breathing for home health care. Deep breathing can increase effective ventilation, increase oxygen intake and carbon dioxide discharge. And through long-term deep breathing exercises, lung elasticity can be maintained or improved, which can improve lung function to a certain extent. The specific method is to inhale through the nose and exhale through the mouth, take deep and long breaths, once in the morning and evening, each time for 15 to 20 minutes.

Reduce salt intake

Reducing salt intake is the cheapest and simplest way to lower blood pressure. Yang Yuexin, president of the Chinese Nutrition Society, pointed out at an event: "If each person can reduce salt intake by 6 grams per day, about 360,000 deaths from stroke and coronary heart disease can be avoided in my country each year, and more than 15 billion yuan in direct medical costs can be reduced. For every 2 mmHg drop in the average systolic blood pressure and 1 mmHg drop in diastolic blood pressure, the prevalence of hypertension can drop by 3%."

Drink plenty of water

Many cases of urinary stones are related to insufficient drinking. Zhang Yaqiang, chief physician of the Department of Urology at Guang'anmen Hospital of the China Academy of Chinese Medical Sciences, said that drinking more water can flush the urinary tract, which is beneficial to prevent the formation of stones and promote the excretion of urinary stones. In particular, we should develop the habit of actively drinking water in normal times, and we should not wait until we are thirsty to drink. According to the "Dietary Guidelines for Chinese Residents (2022)", under mild climate conditions, adult men with low physical activity levels should drink 1700 ml of water per day, and adult women should drink 1500 ml of water per day. Do you meet the standard?

Get more sun

Xia Weibo, chief physician of the Endocrinology Department of Peking Union Medical College Hospital, pointed out that the lack of vitamin D in the body will affect the absorption of calcium, so it is also necessary to supplement vitamin D while supplementing calcium. Sunbathing is a way to help the body synthesize vitamin D. It is recommended to sunbathe for half an hour between 9 am and 4 pm every day. It must be done outdoors to be effective.

But you should also be careful not to overexpose yourself to the sun under the scorching sun in summer, and take good sun protection when going out to avoid heat stroke and skin problems.

Stretch your body

Wang Xinzhi, chief physician of the Department of Encephalopathy at the First Affiliated Hospital of Henan University of Traditional Chinese Medicine, pointed out that stretching can cause contraction of most muscles in the body, so that the stagnant blood can be "driven" back to the heart, thereby greatly increasing blood flow and improving blood circulation.

The specific method is to raise your arms as high as possible, tense your whole body and straighten your limbs. When stretching, try to inhale; when relaxing, relax your muscles and exhale as much as possible, so that the effect of the exercise will be better.

Source: Health Times

Review: Li Nannan Director of Hunan Science Writers Association Deputy Director of Research and Publicity Department of Hunan Science and Technology Association Second-level Researcher Chinese Science Writer (Medical)

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