5 small moves to say goodbye to cold hands and feet

Cold hands and feet are caused by low temperature which causes blood vessels to constrict, weakening the blood return ability and resulting in poor blood circulation in the hands and feet. If the condition of cold hands and feet is not improved over time, it will lead to poor spirits, physical chills, and in severe cases, varicose veins in the lower limbs. One way to increase blood circulation throughout the body is to strengthen muscle contraction. More than 70% of human muscles are in the lower body. This condition can be improved by exercising the muscles in the lower body.

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

2. Straighten your back and slowly squat down while inhaling slowly. Remember, don't let your knees go over your toes and keep your hips back when squatting.

3. Keep your eyes forward and stand up slowly while exhaling. Do 10 squats like this as one set. Rest for 1 minute after each set. Do 5 sets in total.

While doing it, you should move slowly and take a break when you feel tired. People who are less active in daily life will experience some knee pain when they first squat. They can reduce the number of squats and then increase the number of squats after their body has gradually adapted. If you have enough energy after adapting, you can increase the load by holding a water bottle or something like that. If you persist in doing this, your muscles will become stronger, and the weight borne by the knees will gradually be replaced by muscles, which can greatly reduce the load on the knees. Generally, if you persist for about 3 weeks, you can improve the condition of cold hands and feet.

When you are unable to go out for a walk due to weather or other reasons, you can make full use of existing materials at home, such as filling a waste cardboard box with books to make small steps and then do stepping exercises. Up and down within 2 seconds, continue for 3 minutes. Rest for a while before continuing, and increase the speed and frequency appropriately according to your health condition. You can also exercise by taking the stairs.

Heel raising is a very simple exercise and can be done anytime and anywhere, such as while waiting for a bus or watching TV. If you persist in doing it over time, it can strengthen the muscles of your legs, feet and waist. The specific method is: align your feet together, keep your body upright, then slowly raise your heels until they can't be raised any further, hold for a few seconds and then slowly lower your heels, with a stretching movement. There is no limit to the time and number of times you can raise your heels.

1. Stretch your back: Kneel on the mat with your legs, sit up straight, then slowly lean your upper body forward. At the same time, stretch your arms forward as far as possible and stretch your hip muscles greatly. Maintain this position for 1 minute. Doing this action is like a devout believer bowing to the God in his heart.

2. Stretch the gluteus maximus: Lie flat on your back on the mat, then pull your left knee as close to your right chest as possible, stretch your gluteus maximus as much as possible, and maintain this position for 1 minute. Then pull your right knee to your left chest and hold for 1 minute. Alternate between the two sides about 15 times.

Foot wiping does not require any tools or bending over, it is a very simple health exercise. A health care doctor once conducted a survey and measured the thermal scanning records of 15 women aged 41 to 54 after rubbing their feet. He found that in addition to the temperature of the feet increasing, the temperature of the face also increased.

1. Rub the inside of the feet: Place the sole of your right foot on your left foot, and gently rub it back and forth 15 cm up and down 8 times, alternating between the left and right feet. This action is like tickling one foot with another, and it is very relaxing.

2. Rub the outside of the foot: Wrap the right foot around the outside of the left ankle, and gently rub it back and forth 15 cm up and down 8 times. Then use the same method to rub the outside of your right foot with your left foot.

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