You can exercise from childhood to adulthood according to your own health, and you can do walking, Tai Ji Chuan, fitness dancing, etc. Don't be too tired at ordinary times.

You can do 10-20 back muscle exercises before going to bed and after getting up every day. The practice is: lie on the bed and naturally put your upper limbs on your sides, then lift your upper limbs back and forth, and tilt your head back to let your upper body leave the bed as much as possible, so that you can lift them up-relax once. (yuan _t)