1, do warm-up exercises before fitness, exercise ankles, calves, thighs, waist, arms, head and other parts to raise body temperature. 2. It is suggested that the elderly should mainly do aerobic exercise (1: walk on the treadmill at a speed of 2 km/h 1 min, walk at 3 km/h for 2 minutes, walk at 4 km/h for 3 minutes, walk at 5 km/h for 30 minutes, and don't run. Then you can wait), the principle of free power as an aid (biceps, rowing, squats, etc. ): avoid high-intensity strenuous exercise. 3. After exercise, do 3-5 groups, with 3-5 legs, upper limbs and waist stretching in each group, which has achieved relief.