Three Minutes a Day for Health
Three-minute exercise is a fitness method for middle-aged people based on the theory of relative medicine.
Three-minute exercise one: Practice abdominal breathing for 3 minutes daily. Lie on your back, loosen your belt, relax your entire body, then inhale deeply, consciously expanding your abdomen, hold your breath for a moment, then slowly exhale. Each breath should be deep and slow, with longer inhalation times being better. This exercise helps digest food and resolve phlegm; practicing before sleep can also aid in falling asleep.
Three-minute exercise two: Head-low position exercise—performed upon waking or before bedtime—do "hands grasping feet to strengthen kidneys and waist." Stand bent over with head down, hands reaching as far forward as possible to touch the ground, bending once per second, totaling 60 bends in one minute.
Start with fewer bends, gradually increasing from less to more, from shallow to deep, eventually achieving palms touching the ground. This exercise progressively enhances cerebral blood vessel resistance, helping prevent stroke. However, those with vascular hardening or heart disease should proceed with caution to avoid accidents.
Three-minute exercise three: Take a cold shower daily. To begin, overcome fear of wind and cold. Initially, try dry brushing—use a dry towel to rub your body from arms and legs to chest, abdomen, and finally the whole body, progressing step by step. Cold bathing is a full-body "vascular workout," especially beneficial for skin microcirculation, promoting overall circulation and preventing cardiovascular and cerebrovascular diseases.