If you don’t have hours to spare for intense workouts, why not try some “micro-exercises”? These simple and quick movements can help you improve circulation, boost your metabolism, and contribute to overall health without taking up much of your time. Here are 10 small actions that your body will love — try practicing them every day for just a few minutes!
1. Rub Your Hands Together: Boost Circulation
Rubbing your hands together can quickly stimulate blood circulation throughout your body. The technique is simple: rub your palms together rapidly for about 40 seconds. The faster, the better! This “hand rub” acts like a “clean-up” for your circulatory system.
If you don’t move much during the day, your blood flow will slow down. By rubbing your hands, your heart and lungs speed up, and the airways open, helping to expel stale air from your lungs. 
2. Rub Your Face: Feel Refreshed
Rubbing your face gently with your hands can refresh you, especially when feeling fatigued. Here’s how: Rub your hands together until they feel warm, then close your eyes and gently massage your face from bottom to top. Continue until your face feels warm, and repeat for 3-5 minutes, ideally twice a day.
For tired eyes, rub your forehead by placing your palms on the center of your forehead and gently pushing outward. Do this for about 30-50 repetitions each day.
3. Dry Scalp Brushing: Relieve Stress
If you’re feeling tired or stressed, dry scalp brushing can help wake you up. Gently use your fingers to brush your scalp from the forehead to the back of your head, and from your temples toward the back. Repeat for 1-2 minutes.
This action promotes blood circulation in your brain and helps alleviate stress and fatigue.
4. Warm Your Eyes: Relax Your Vision
Long hours on screens can strain your eyes. To relieve this, warm up your palms and place them over your eyes for 3 minutes. Then, take a break by looking at a distant object for a few minutes before focusing back on your hands. Switching between near and far views can help reduce eye fatigue.
5. Deep Breathing: Improve Digestion
Did you know that deep breathing can stimulate your digestive system? Sit comfortably and try abdominal breathing — inhale deeply through your nose and push your belly out. As you exhale, draw your belly inward as much as possible. This exercise helps improve intestinal movement and can aid in preventing constipation and indigestion.
6. Point Your Toes: Prevent Blood Clots
Long periods of sitting or lying down can slow blood flow and increase the risk of blood clots. A simple exercise to counter this is the ankle pump. While sitting or lying down, point your toes as far as you can, then flex them back. Hold for 5-10 seconds and repeat 20-50 times, 3-4 times a day.
7. Stand on Your Toes: Strengthen Your Legs
In traditional Chinese medicine, it’s believed that standing on your toes can boost vitality and prevent aging. This exercise strengthens your feet and legs and stimulates key pressure points. Stand on your toes for 1-2 minutes twice a day, with 2-3 seconds between each lift. You’ll feel the heat in the soles of your feet — a sign of energy circulation.
8. Wall Sit: Aid Digestion and Lose Weight
Instead of sitting or lying down after meals, try standing against a wall. This action helps promote digestion and can also contribute to weight loss. Start by standing for 5 minutes after meals and gradually extend the time to 10-15 minutes. The wall sit activates your muscles and burns more calories, tightening your body while helping with fat reduction.
9. Push Against the Wall: Relieve Neck and Shoulder Pain
This simple movement mimics a push-up, but against the wall. Stand with your feet 30 cm from the wall, hands shoulder-width apart. Push your body towards the wall, keeping your arms straight, and then push back. This exercise is great for relieving neck and shoulder tension.
10. Massage Your Abdomen: Regulate Your Internal Organs
In Chinese medicine, the abdomen is considered the body’s center, similar to a traffic hub. A healthy abdomen ensures proper flow of energy throughout your body. To promote this, massage your abdomen for 10-15 minutes, ideally after meals. Use one hand to apply gentle pressure in a circular motion, and repeat clockwise. This can improve digestion and help maintain digestive health.
Conclusion: Micro-Exercises for Big Benefits
While these small movements may seem simple, they can have a powerful impact on your overall health. Whether you’re looking to relieve stress, improve circulation, or maintain better digestive function, incorporating these actions into your daily routine can make a noticeable difference in your energy and well-being.
