Everyone aspires to be healthy, but often, the vitality of youth masks the importance of exercises and health maintenance, leading you to neglect your well-being. It’s not until later in life that you realize the significance of good health. In today’s tech-driven society, both the young and old are frequently engaged with electronic devices, with smartphones becoming a staple in public spaces and a primary source of entertainment. Consequently, outdoor activities seem like a distant reality.
However, health is of paramount importance. Thus, here are several simple exercises that take just one minute each day to help you feel relaxed and comfortable throughout the day!
1. Warm-up with palm rubbing
Simply rub your palms together quickly and gently for one minute.
Benefits: This stimulates the meridians and acupoints in the hands, clears the channels, balances the yin and yang energies, treats shoulder and neck issues, and relieves eye fatigue.
2. Scalp and hair revitalization
Massage your scalp with your fingertips, press the center of your head with your four fingers, then use your thumbs to press on your temples and the back of your head for about a minute.
Benefits: It promotes blood circulation in the brain, nourishes the roots of your hair, and regular massages can lead to shiny, strong hair.
3. Ear contour massage
Rub and massage the contours of your ears, from the edge to the earlobes, until they feel warm.
Benefits: This helps clear the meridians, cools down the body, and maintains hearing health, particularly alleviating tinnitus, vertigo, and dizziness.
4. Eye rotation exercise
Keep your head still and rotate your eyes clockwise and then counterclockwise 20 times each.
Benefits: This acts as an eye exercise to keep them refreshed, and prevents chronic keratitis and myopia.
5. Nose kneading
Massage the sides and tip of your nose with the backs of your thumbs 30 times until warmth is generated, and scrape your nose bridge from top to bottom about 10 times.
Benefits: Enhances local blood circulation, moisturizes the lungs, and helps prevent colds.
6. Mouth opening and closing
While lying in bed in the morning, open and close your mouth several times. Open your mouth wide, then close and tap your teeth together. Breathe in and out with each opening and closing, repeating 20 times.
Benefits: Stimulates the brain through facial nerve reflexes, helping to wake it up and prevent facial muscle atrophy in older adults.
7. Naval press
Before bed, lie flat and press around your navel in a clockwise direction with the palms of your hands crossed over each other 30 times, then switch to counterclockwise, coordinating with your breathing.
Benefits: This aids digestion, helps reduce excess belly fat, and ensures gastrointestinal health.
8. Anus lift
Contract to lift the anus, hold for 2-5 seconds, and relax. Repeat several times.
Benefits: Prevents hemorrhoids and improves local blood circulation.
9. Limbs stretching
Stretch your limbs as much as possible, lying down or standing up.
Benefits: Promotes rapid blood return to the heart and brain, supplying them with ample oxygen and blood.
10. Stretching toes and feet
Lie on your back, stretch your feet upward, and then stretch your toes.
Benefits: Directs the kidney’s excess heat and the body’s impurities downward and strengthens the legs’ muscles and bones.
Incorporating these simple yet effective exercises into your daily routine can enhance your overall health, sharpen your senses, and improve your mood. Just a minute a day can lead to a lifetime of better health and vitality.
Translated by Eva
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