Keep your body upright or lean forward slightly, your thighs drive your calves, your feet land, your arms swing naturally, your eyes look straight ahead, and you should pay attention to rhythmic breathing when running. Weaker exercisers can slow down or combine walking and running.

Scientific exercise can avoid blindness and overcome inertia. Scientific fitness running for the elderly can generally be divided into three stages:

The first stage: the purpose of exercise is to walk at a medium speed of 2000 ~ 2500 meters.

First, complete the walking exercise by walking at a constant speed. The starting distance should be determined according to the physical condition of the exerciser. Generally, you can go first 1000 ~ 1500m. If you are sick and don't take part in physical exercise, you can start walking a shorter distance. Walk for several days in a row, and if you feel good, you can increase the walking distance until you slowly walk 2000 ~ 3000 meters.

Then we must complete the goal of walking at a medium speed of 2000 ~ 2500 meters. This step can be carried out in two ways: uniform walking and variable speed walking. With the method of walking at a constant speed, you can walk at a medium speed of 2000 meters for several days, which feels good, and then increase it by 400 ~ 500 meters until you complete the set goal.

The second stage: achieve the goal of jogging 1200 ~ 1600 meters.

After the first phase of medium-speed walking of 2000-2500m is completed, it will be consolidated for several weeks. If it still feels good, it will be transferred to the second phase. The method adopted at this stage is to run at a constant speed or alternately while walking. Run at a constant speed, start jogging for 800 ~ 1000m, then increase it by 400 ~ 500m, and gradually increase the distance of running at a constant speed to achieve the planned goal. Of course, you can also exercise alternately by walking and running according to your personal situation.

The third stage: improve the running speed and complete the exercise goal of running 2000 ~ 3000 meters.

When the goal of the second stage is achieved, you will feel that your physical strength is obviously enhanced and some chronic diseases will get better. But don't think that you can run more or faster if you improve your running ability. Be sure to consolidate for a few weeks before starting the third stage of exercise.

At present, the time to run 1000 meters is generally: it takes 9 ~ 10 minutes for 55 ~ 59 years old; 60 ~ 65 years old 1 1 ~ 12 minutes; 66 ~ 70 years old 13 ~ 14 minutes; Over 70 years old, brisk walking can replace jogging.