With the growth of age, different individuals in the middle-aged and elderly population have various ways and means of exercise. Because different people have different constitutions and living habits, we must pay attention to the reasonable choice of exercise methods when formulating exercise prescriptions. So how to choose a reasonable way of exercise? Let's talk about it by experts. First of all, let's discuss the physiological characteristics of the elderly. The physiological characteristics of our human body are from maturity to aging, which is a process of degeneration. Our bones, muscles and internal organs age with age. People's muscle strength gradually weakens after the age of 45, especially the explosive power drops faster. According to statistics, the average annual muscle strength of the elderly aged 65 to 80 decreased by 65,438 0% ~ 2%, and the explosive power decreased by 3% ~ 4%. The characteristics of men and women are different. After menopause at the age of 50, the level of female estrogen decreased, which began to cause obvious osteoporosis, and the influence on muscle strength and articular cartilage degeneration was more obvious. Therefore, the elderly can't do large-scale and antagonistic sports like young people. Instead, we should choose the appropriate way, frequency and amount of exercise according to our age and physiological characteristics. Long-distance running is a good exercise method and habit, but there are also some specific precautions: for example, choosing relatively soft sports venues such as plastic sports fields, mud or sand will obviously reduce the seismic resistance and reduce the damage to the knee joint; Wear special running shoes to exercise; Adjust the frequency and time of exercise according to your age and physical strength. Shoulder joint is a special kind of joint, and its injury is caused by long-term chronic impact. Except for severe trauma, it belongs to low-energy injury. The most common is rotator cuff injury, and the term scapulohumeral periarthritis is too general to be defined. Rotator cuff injuries are mostly caused by physiological bone structure abnormalities, occupational sports injuries, chronic strain work and other reasons, which are the most common among baseball players. Let's talk about what sports will bring harm to the elderly and what kind of harm will it bring. The sports that the elderly should not choose are speed sports, antagonistic sports, weight-bearing sports, and sports with too great changes in posture. Speed sports refer to fast running and jumping, such as running and skipping. Running and walking on hard ground for a long time is very harmful to the knee joint. We have an obvious example above. Mountain climbing is not a desirable exercise for the elderly, and it does great harm to the patellofemoral joint of our knee joint. The thigh muscle strength of the elderly decreased obviously, and the patella control was poor. The wear of patellofemoral joint is very serious when going up and down stairs. Antagonistic sports refer to all kinds of basketball, football and other sports, which are very intense, often bump and fall, and are very vulnerable to various injuries for the elderly. Weightlifting and tug-of-war are weight-bearing exercises, which will damage the spine and joints of the elderly, and cardiovascular and cerebrovascular problems will occur under the condition of holding your breath. There are many movements to change posture, such as dancing, kicking shuttlecock and so on. What kind of exercise should the elderly choose? First of all, we have some general requirements for the exercise of the elderly. For sports, low load, low antagonism, soothing and quiet are required. For the elderly, it is required to exercise three to five times a week, each time not exceeding 1 hour, so as not to cause excessive physical fatigue, and insist on exercising for one or two items for a long time. We recommend several kinds of sports suitable for the elderly. Jogging, swimming, gateball and cycling. These sports need the elderly to choose according to their own health conditions and need suitable venues and equipment. Jogging should be carried out in sand and soft ground, and attention should be paid to controlling time and heart rate. Swimming should be indoors, the water temperature should be higher, and swimming slowly should not be as fast as young people. Riding a bike needs more safety. Dancing, Tai Ji Chuan, softball and other sports for the elderly are also suitable sports, which are very beneficial to the fitness of the elderly. Indoor piano, chess, calligraphy and painting are also very suitable for the elderly, which can cultivate sentiment and exercise. Finally, Bian Xiao suggested that the elderly friends should choose the appropriate exercise mode and amount according to their own situation and interests, make a safe and reasonable exercise plan, and minimize the injuries during exercise, so as to bring healthy body to the elderly friends and achieve the purpose of strengthening the body and delaying aging.