cold hands and feet are caused by low air temperature, vasoconstriction and weakening of blood reflux capacity, resulting in poor blood circulation of hands and feet. If the cold condition of hands and feet is not improved, it will lead to poor spirit, physical chills and severe varicose veins of lower limbs. One of the ways to promote systemic blood circulation is to strengthen muscle contraction. More than 70% of people’s muscles are in the lower body. This situation can be improved by exercising the muscles of the lower body.

squat legislation

1. Stand with your feet separately, slightly wider than your shoulders, cross your hands on your head and back, straighten your back, straighten your chest, and look straight ahead.

2. Straighten your back, squat down slowly and inhale slowly. Remember, when squatting, don’t put your knees over your toes and your hips back.

3. Always look ahead and stand slowly while exhaling. In this way, squatting and standing for 10 times is one set. After one set is completed, rest for 1 minute, and a total of 5 sets are made.

in the process of doing, the action should be slow. If you are tired, take a break. For people who are less active at ordinary times, there will be some pain in their knees when squatting at the beginning. You can reduce the number of squats first, and then increase the number of squats after the body slowly adapts. If you have enough physical strength after adaptation, you can increase the load with a water bottle. If you persist in this way, the muscles will become strong, and the weight borne by the knee will be gradually replaced by the muscles, which can greatly reduce the load on the knee. Generally, you can improve the cold state of hands and feet after holding for about 3 weeks.

up and down the ladder

when you can’t go out and walk due to weather or other reasons, you can make full use of the existing materials at home, such as filling the waste cartoon box with books to make small steps for ladder walking. Go up and down within 2 seconds for 3 minutes. Rest for a while, and speed up the speed and times according to your health. You can also exercise by taking stairs.

heel lifting

heel lifting is a very simple exercise, which can be carried out anytime and anywhere, such as waiting for the bus and watching TV. Sticking to it for a long time can strengthen the muscles of legs, feet and waist. The specific method is: align and close your feet, keep your body vertical, then slowly raise your heels to the extent that you can’t improve any more, keep them for a few seconds, and then slowly lower your heels, and stretch your movements. There is no limit to the time and number of heel lifts.

stretching health exercises

1. Stretching the back: kneel and squat on the cushion with both legs, sit upright on the upper body, and then slowly lean the upper body towards the front. At the same time, straighten both hands forward as far as possible and greatly extend the hip muscles. This state is maintained for 1 minute. Doing this is like a devout believer kowtowing to the God in his heart. Keep your hips as flat as possible for 1 minute, and then stretch your hips as far as you can. Then pull the right knee to the left chest for 1 minute. It can be carried out alternately on both sides for about 15 times.

wipe your feet

wipe your feet without tools or bending over. It is a very simple health exercise. A health care doctor once investigated and measured the thermography records of 15 women aged 41 ~ 54 after wiping their feet. It was found that in addition to the warming of their feet, the temperature of their faces also increased.

1. Wipe the inner side of the foot: place the center of the right foot on the left foot, up and down 15 cm, and gently rub back and forth 8 times, alternating between the left and right feet. This action seems to be scratching the other foot with one foot. It’s very easy.

2. Wipe the outside of the foot: place the right foot on the outside of the left ankle, 15 cm up and down, and gently rub it back and forth for 8 times. Then use the same method to rub the outside of the right foot with the left foot.

3. Wipe the Achilles tendon: clamp the Achilles tendon of the left foot between the thumb finger and the second finger of the right foot, and gently rub it back and forth for 8 times 15 cm up and down. Alternate left and right feet.