First, exercise advice.

If you are used to sitting for a long time, you should first move, starting with light activities and lasting for 2 weeks, so that your body can start to feel sporty.

Take a pleasant walk. It's a 6-week gradual journey. From wandering at the beginning to gradually increasing the walking time every week, by the end of six weeks, I have been able to do moderate exercise for at least 30 minutes every week.

Running is also a six-week exercise, which will get your body used to exercise.

Jiante some sports with similar intensity, such as playing ball, running, yoga and pilates. Taiji biography and so on. Don't be limited to a single exercise mode, which will not easily lead to patients' boredom.

Second, the exercise plan.

Monday: 5 minutes of preparation +60 minutes of rotation +5 minutes of relaxation.

Tuesday: Prepare for activities for 5 minutes+jog for 60 minutes+relax for 5 minutes.

Wednesday: 5 minutes of preparation +60 minutes of aerobic +5 minutes of relaxation.

Thursday: 5 minutes of preparation +60 minutes of rotation +5 minutes of relaxation.

Friday: Prepare for activities for 5 minutes+swim for 60 minutes+relax for 5 minutes.

Saturday: Prepare for activities for 5 minutes+jog for 60 minutes+relax for 5 minutes.

Sunday: Prepare for activities for 5 minutes+walk for 60 minutes+relax for 5 minutes.

The practice schedule of the judging table is for reference only. If you have enough exercise time, you can exercise continuously for 0.5- 1 hour every day. For example, do aerobic exercise for 30-40 minutes first, rest for 5 minutes, and then do resistance exercise for 20 minutes. Do some stretching exercises after exercise, and do some stretching exercises after exercise.