Here is a set of exercise health preservation methods summarized by the latest medical experts. This method focuses on health preservation for the five internal organs, known as the "Five-Organ Health Exercises." Let me summarize it for you:
1. Prioritize Heart Nourishment
(1) Massage the Laogong acupoint in your palm and the Yongquan acupoint in the sole of your foot regularly before sleeping every night. This can promote the interaction between heart and kidney and improve sleep quality.
(2) Nourishing the heart mainly involves nurturing the spirit. Try to remain calm and composed when encountering events in daily life, avoiding excessive joy or sorrow. When interacting with others, don't overly focus on gains and losses, maintaining a tranquil state of mind and spirit.
(3) In terms of food supplementation, frequently drink water with American ginseng, and regularly consume longan, lotus seeds, lily bulbs, and black fungus to benefit the heart's qi and nourish the heart yin.
(4) Emphasize taking a midday nap. The heart is most active during noon, which is also the time of the convergence of yin and yang. Resting at this time can preserve the heart qi.
2. Pay Attention to Liver Regulation
(1) Excessive fatigue can harm the liver. Normally, one should avoid both overworking and over-exercising.
(2) When lying down, blood returns to the liver. Timely rest not only maintains good sleep quality but also nurtures the liver.
(3) Maintain a light diet, minimizing or avoiding spicy and stimulating foods to prevent damage to liver qi.
3. Focus on Lung Nourishment
(1) After waking up in the morning, frequently practice deep breathing, slowing down the pace so that each inhalation and exhalation lasts approximately 6.4 seconds. This method can nurture the lungs.
(2) Practice breath-holding exercises to help enhance lung function. First, hold your breath for as long as you can endure, then exhale. Repeat this process 18 times.
(3) Eat more fruits that nourish the lungs, such as corn, cucumbers, tomatoes, and pears.
4. Emphasize Spleen Strengthening
(1) Perform abdominal massage 36 times every day upon waking up and before going to bed. Lie down on the bed, using the navel as the center, first massage clockwise with your palm 36 times, then counterclockwise 36 times. Then, tap and massage the Zhongshan point above the navel 120 times and the Dantian point below the navel 100 times.
(2) In terms of diet, eat until you are about 70-80% full each meal. Try to eat more foods that benefit the spleen and aid digestion, such as hawthorn and yam. During summer, you can frequently eat coriander, kelp, and winter melon to nourish the spleen and stimulate appetite.
5. Don't Forget Kidney Supplementation
(1) Regularly use one hand to massage the lower Dantian and Guanyuan points in front while simultaneously massaging the Mingmen and Yaoyangguan points in the back with the other hand.
(2) Eating walnuts, goji berries, black beans, and sesame seeds can help preserve kidney health.
(3) When urinating, press your toes firmly against the ground and clench your teeth, which helps to conserve kidney qi.