现在现如今疾病的高发，很多人为了健康开始注重养生，其实养生简单来说，也就是养成健康的生活和饮食习惯，然后再加上运动。

Nowadays, with the high incidence of diseases, many people begin to pay attention to health preservation for health. In fact, health preservation is simply to develop healthy living and eating habits, and then add exercise.

运动的方式有很多，比如常见的有氧运动：游泳，跳绳，打太极，广场舞，散步等，这些运动方式可谓是老少皆宜，对于老年人来说还是稍微注意一下，选择比较缓慢的运动方式。

There are many ways to exercise, such as common aerobic exercise: swimming, rope skipping, Tai Chi, square dancing, walking, etc. these sports are suitable for all ages. For the elderly, it is better to pay a little attention and choose slow sports.

对于老年人来说，除了散步、打太极、广场舞等方式，还可以试着每天踮脚尖运动。

For the elderly, in addition to walking, Tai Chi, square dancing and other ways, you can also try to tiptoe every day.

每天坚持“踮脚尖”，一段时间后，或许能解决5个问题

Sticking to "tiptoe" every day may solve five problems after a period of time

因为很多时候身体出现问题或者不适症状，脚部会首先出现异常，这是因为脚是距离我们心脏最远的部位。

Because many times there are physical problems or discomfort symptoms, the foot will first appear abnormal, because the foot is the farthest part from our heart.

属于血液循环的末端，尤其是寒性体质的女性，经常出现脚部冰凉的情况，如果试着每天坚持踮脚尖运动，或许能帮助你解决很多问题。

Belonging to the end of the blood circulation, especially women with cold constitution often have cold feet. If you try to exercise on tiptoe every day, it may help you solve many problems.

脚部是人体的“第二心脏”

Feet are the "second heart" of human body

中医认为手脚冰凉是一种“闭症”。

Traditional Chinese medicine believes that cold hands and feet is a kind of "closure".

所谓闭也就是不通，尤其是天气寒冷或者身体受到寒邪之气侵扰后，导致肝脉受寒，影响肝脏正常造血功能，肾脏阳气不足，出现手脚冰凉的情况。

The so-called closure means obstruction, especially when the weather is cold or the body is disturbed by the Qi of cold evil, which leads to cold liver veins, affects the normal hematopoietic function of the liver, deficiency of kidney yang, and cold hands and feet.

每天坚持“踮脚尖”，一段时间后，或许能解决5个问题

Sticking to "tiptoe" every day may solve five problems after a period of time

脚又是人体的第二心脏，汇集了身体绝大多数的经络，还有很多穴位的分布，而这些穴位有对应着五脏六腑。

The foot is also the second heart of the human body, which gathers most of the meridians of the body, and there are many acupoints, which correspond to the five Zang and six Fu organs.

所以足部的健康状况与肾精阳气关系密切，若能保养好足部健康，对机体健康意义重大，然而踮脚尖就是一种不错的方式。

Therefore, the health of feet is closely related to kidney essence and Yang Qi. If you can maintain good foot health, it is of great significance to body health. However, tiptoe is a good way.

垫脚主要锻炼的是小腿后侧的肌肉，包括比目鱼肌、排肠肌，而比目鱼肌对下肢静脉回流有促进功效，通过垫脚的运动方式，可改善下肢血液回流不畅，缓解手脚冰凉的问题。

Foot pads mainly exercise the muscles at the back of the leg, including soleus muscle and intestinal muscles. Soleus muscle can promote the venous reflux of the lower limbs. Through foot pads, the poor blood reflux of the lower limbs can be improved and the problem of cold hands and feet can be alleviated.

因此对生活中经常性手脚冰凉的人群，可试着踮脚尖的运动，或许还能给身体带来其他的好处，比如下面这5个问题。

Therefore, people who often have cold hands and feet in life can try to exercise on tiptoe, which may also bring other benefits to the body, such as the following five questions.

每天坚持“踮脚尖”，一段时间后，或许能解决5个问题

Sticking to "tiptoe" every day may solve five problems after a period of time

每天坚持“踮脚尖”，一段时间后，或许能解决5个问题

Sticking to "tiptoe" every day may solve five problems after a period of time

那么每天保持踮脚尖的习惯，究竟能给身体带来哪些好处呢？

So what benefits can the habit of keeping tiptoe every day bring to the body?

1、任何运动都有缓解压力的作用，踮脚跟也不例外

1. Any exercise can relieve pressure, and tiptoe heel is no exception

踮脚尖可促进心肺功能，促进血液循环，同时还能使身体内自律神经的操控得到完善，缓解焦虑和压力感，让大脑思维处于活跃放松的状态。

Tiptoe can promote cardiopulmonary function and blood circulation. At the same time, it can improve the control of autonomic nerves in the body, alleviate anxiety and stress, and keep the brain in an active and relaxed state.

2、温补护肾

2. Warming, tonifying and protecting the kidney

通过踮脚尖运动的过程中，前脚掌的内侧和脚大拇指支撑起来，使经过这个部位的足少阴肾经、足厥阴肝经以及足太阴脾经三阴得到按摩，起到温补护肾。

In the process of tiptoe movement, the inner side of the front sole of the foot and the thumb of the foot are supported, so that the kidney meridian of foot Shaoyin, liver meridian of foot Jueyin and spleen meridian of foot Taiyin passing through this part can be massaged to warm and protect the kidney.

每天坚持“踮脚尖”，一段时间后，或许能解决5个问题

Sticking to "tiptoe" every day may solve five problems after a period of time

尤其是老年人，如果每天保持踮脚尖运动，长期坚持下来还能有助缓解肾气衰退。

Especially for the elderly, if they keep exercising on tiptoe every day, long-term persistence can also help alleviate kidney qi decline.

3、促进下半身的血液循环

3. Promote blood circulation in the lower body

当人体长期保持站立或者坐立的姿势，双脚很可能因此出现酸胀麻木的现象，导致下肢血液静脉流通不畅，回流不顺畅，若每天保持垫脚尖一段时间，就可得到缓解，促进下半身血液循环。

When the human body keeps standing or sitting posture for a long time, the feet are likely to suffer from acid swelling and numbness, resulting in poor blood vein circulation and backflow of the lower limbs. If you keep padding the toes for a period of time every day, it can be relieved and the blood circulation of the lower body can be promoted.

4、踮脚跟还能改善腰痛的作用

4. Tiptoe heel can also improve low back pain

引起腰痛的主要原因包括膀胱，膀胱经受风寒湿邪的侵袭，使气血运行不通畅。

The main causes of low back pain include the bladder, which suffers from the invasion of wind cold and dampness, which makes the blood flow blocked.

每天坚持“踮脚尖”，一段时间后，或许能解决5个问题

Sticking to "tiptoe" every day may solve five problems after a period of time

如果是这种情况的话，可通过每天快走的方式缓解，也可通过踮脚尖走路的方式来刺激膀胱经锻炼臀肌和胫骨肌肉。

If this is the case, it can be relieved by walking fast every day, or by walking on tiptoe to stimulate the bladder to exercise gluteal and tibial muscles.

5、保护膝盖

5. Knee protection

两侧小腿后部的肌肉在踮脚尖运动的过程中受挤压收缩，使血液循环通畅，促进下肢血液回流，帮助小腿塑形，还能避免膝盖受损。

The muscles at the back of the legs on both sides are squeezed and contracted in the process of tiptoe movement, which makes the blood circulation unobstructed, promotes the blood reflux of the lower limbs, helps the legs shape, and avoids knee damage.

如何做好踮脚这项运动

How to do tiptoe well

那么既然踮脚尖运动有这么多的好处，有没有什么注意事项呢？把握住这2点即可。

So since there are so many benefits of tiptoe exercise, are there any precautions? Grasp these two points.

1、 频次

1. Frequency

从上文所得踮脚尖运动对身体确实有很多好处，但进行的次数不宜过多，建议每次踮脚跟走路30~50次后就停下来休息，休息过后再重新运动。

From the above, tiptoe exercise does have many benefits to the body, but it should not be carried out too often. It is recommended to stop and rest after walking on tiptoe for 30~50 times each time, and then exercise again after rest.

每天坚持“踮脚尖”，一段时间后，或许能解决5个问题

Sticking to "tiptoe" every day may solve five problems after a period of time

同时还要根据自己的身体状况来决定运动的次数，以及速度，刚开始可以扶着墙行走，等到动作熟练以后便可离开墙，独自进行，总而言之，要用身体感到舒服的品质进行垫脚尖运动。

At the same time, the number and speed of exercise should be determined according to your physical condition. At the beginning, you can walk with the wall, and then you can leave the wall and do it alone after you are skilled. In a word, you should use the quality of your body to feel comfortable to pad your toes.

2、负重

2. Weight bearing

对上班族来说，因为长时间保持坐立的姿势缺乏运动，其实当坐着的时候也是可以进行垫脚尖运动的。

For office workers, because of the lack of exercise in sitting and standing posture for a long time, in fact, they can pad their toes when sitting.

首先膝盖与双腿保持水平状态，然后在双腿上放上负重的物品，每次进行垫脚尖训练30~50次，也可根据自己的身体状况调节次数以及速度。

First, keep your knees and legs horizontal, and then put weight-bearing items on your legs. Carry out toe training 30-50 times each time, or adjust the times and speed according to your physical condition.