How long the middle-aged and elderly friends exercise every day varies from person to person, and everyone's physical condition is different, and the intensity of exercise can't be unified, so we don't measure the suitability of this scientific exercise by how long we exercise every day. Generally speaking, exercisers just feel comfortable and don't feel tired. Sweating, just Mao Mao sweating all over a little bit, no obvious panting is more suitable. But it must reach a certain amount. There is a saying of "three, seven". "Three" means that the time for each exercise should be

More than 30 minutes

. "Seven" is.

Seven days a week

Everyone needs proper exercise,

What suits you is the best.

! Only in this way can you have a healthy physical condition.

More than 30 minutes

Seven days a week

What suits you is the best.

I usually exercise for half an hour to 1 hour every morning, and my body sweats slightly. Now I am in good health. Let me share my exercise time.

1, one set of fitness qigong baduanjin, 12 minutes.

1, one set of fitness qigong baduanjin, 12 minutes.

It can nourish yin, strengthen yang, nourish yuan, invigorate qi, dredge collaterals, promote blood circulation, promote fluid production and quench thirst. Long-term exercise can make people keep fit, keep hearing and improve eyesight, and prolong life. Using modern scientific medical skills to analyze is to activate the joints and muscles of the whole body, regulate mental stress, improve metabolism, enhance cardiopulmonary function, promote blood circulation, and thus improve various physiological functions of the human body.

2. Stand on the wall and train for 3 minutes.

2. Stand on the wall and train for 3 minutes.

It can exercise the muscles of our neck, shoulders and arms, and has a particularly good effect on our cervical vertebrae, thoracic vertebrae and lumbar vertebrae.

3. Squat 10 times, and keep squat lacing 10 seconds each time.

3. Squat 10 times, and keep squat lacing 10 seconds each time.

Squat lacing can stretch all tendons that cannot be stretched or fully stretched, such as the tendons of heel, ankle, calf, knee, crotch, sacroiliac, coccyx, waist, chest, shoulders and neck.

4500 a day.

4500 a day.

Exercise is really effective in conditioning chronic diseases. Especially for cardiovascular and cerebrovascular diseases, dizziness, neurasthenia, cervical spondylosis, nephropathy, irregular menstruation, hemorrhoids and so on.

5, shoot eight virtual, 36 rounds per nest.

5, shoot eight virtual, 36 rounds per nest.

Beat the cubital fossa to dispel the evil spirits of the heart and lungs; Pat two armpits to maintain the liver and heart; Take two moustaches to recuperate gynecological diseases; Pat twice to relieve the pain in the back and legs.

6. Rub the abdomen 15 minutes.

6. Rub the abdomen 15 minutes.

Regulate the stomach and relieve constipation. Friends with chronic diseases, especially those with three highs, should do more abdominal rubbing, and the effect should be long-term. Safe, green and healthy way. Do you believe me?