As the weather has turned cold recently, many friends with weaker immunity have developed symptoms like colds and coughs. A cold can trigger heart conditions, which is particularly troublesome for those who already have heart problems. It might be helpful for everyone to regularly practice these three small movements to maintain heart health.
1. Squats
Women tend to live longer than men, and it is claimed that this is related to squatting for defecation. Regardless of whether this claim holds up to scientific scrutiny, squatting is indeed a good form of exercise for protecting the heart. Many people have felt dizzy when suddenly standing up after sitting; this is due to orthostatic hypotension. Regularly practicing squats can improve vascular function. The moment you squat down and stand back up, it enhances the flow of blood from the heart, adds momentum to blood circulation, and ensures an effective blood supply to the brain. This movement increases the heart's load and also exercises its ability to respond to stress.
For the elderly with poor knee function, it is important to practice squats gradually. You can start by just bending the knees, then gradually move to half-squats. It is best to have a family member present during exercise.
2. Ankle Rotations
If the feet are considered the body's "second heart," then the ankles can be seen as an important transportation hub connecting the two "hearts." After blood passes through this hub, it can travel quickly to the second heart. If this passage is obstructed, the venous blood returning to the heart will be directly affected. Nearly ten important tissues, such as lymphatic vessels, blood vessels, and nerves, are distributed around the ankle. It also houses acupoints like Shangqiu and Kunlun, which quietly regulate the meridians of more than half of the body. Rotating the ankles frequently, or doing stretches and flexing movements, can promote the smooth flow of blood throughout the body, as well as help stabilize blood pressure and relieve constipation.
The elderly should pay special attention to keeping their ankles warm and try to wear slightly longer pants to protect them from the cold. In addition to rotating the ankles, doing calf raises can yield the same benefits.
3. Massaging the Neiguan Acupoint
The Neiguan acupoint can be considered a guardian of the heart, directly related to the regulation of heart function. Sudden conditions like rapid heartbeat and angina can be relieved by applying strong pressure to the Neiguan acupoint. You can also frequently massage this acupoint in daily life to dredge the meridians and for preventive healthcare.
With your palm facing up, make a fist and you will see two tendons in the middle of your palm. The Neiguan acupoint is located between these two tendons, two finger-widths above the wrist crease. When massaging the Neiguan acupoint, apply appropriate pressure; a sore and swollen sensation is ideal.