Exercise for at least 30 minutes every day, and you can spend 5- 10 minutes stretching and doing exercises to warm up your muscles and prepare your heart for exercise; Then go hiking, jogging, exercising or playing badminton for 30 minutes; Finally, take 5- 10 minutes to leg press, bend over, and do all kinds of stretching exercises, so as to calm the heart slowly and reduce muscle soreness.
Exercise intensity:
In order to improve health and exercise, you should choose moderate intensity exercise. For example, playing Tai Ji Chuan, climbing stairs, skipping rope, dancing, striding at a speed of more than 65,438+000 steps per minute, cycling at a speed of more than 8 kilometers per hour, swimming and playing ball games.
It should be noted that different people, different physical conditions, the same speed and intensity may be different. You can know your exercise intensity by measuring your pulse.
The pulse measured at the end of moderate-intensity exercise in middle-aged and elderly people should be equal to 170- age. If the pulse exceeds the calculated value more than 5 times after exercise, it means that the intensity is great; Below this value, it means that the intensity is small.
The above contents refer to:
People's Daily Online-Experts say that you should exercise at least five days a week for at least 30 minutes at a time.