1, make sports a hobby

If you have always liked tennis or golf, you might as well join a club and take part in such sports regularly. If you are looking forward to participating in the two-week Tour de France or marathon one day, please ask a fitness expert to help you make a training plan.

Step by step, starting with a walk.

Many people don't like sports. But if you want to have a healthy life after retirement, then you must keep exercising. Don't focus on the amount and frequency of exercise, be down-to-earth, start with the least amount of exercise and the least number of exercises, such as walking in residential areas or shopping streets, and gradually increase the intensity.

3. Know the type of exercise that suits you.

Can you get up early and run four days a week? Does the gym need to exercise with many people? Before going to the gym or buying expensive home fitness equipment, you should find out what kind of exercise you are most likely to stick to and enjoy for a long time.

4, do a physical examination to rule out inappropriate exercise.

At the beginning of retirement, have a comprehensive physical examination, understand your blood pressure, cholesterol level and other related health data, and understand your heart endurance, so as to help you choose the right exercise program. Tell the doctor that you are considering starting exercise. Ask the doctor if there is any exercise that should be avoided, or if there are any requirements for exercise intensity. Especially obese people or people with heart problems, we should pay more attention to the intensity of exercise. No matter what the exam results are, we should make a feasible exercise plan after retirement according to this information.

Related reading? Spring fitness strategy for the elderly

1, step by step

First of all, we should do it step by step, suit each person, and do enough preparatory activities before exercise to prevent trauma. Our bodies experience sports like winter? Low tide? After that, the muscles of human body are relaxed, the functions of central nervous system and visceral system are much worse than those of other three seasons, and the ligaments are hard and easy to be injured. Therefore, at this time, fitness should grasp the principle of step by step, with the main purpose of restoring physical function, rather than getting it. Quick? And blindly increase the amount of exercise, otherwise it will easily cause unnecessary harm to the body. In addition, fitness should be tailored, and the intensity of exercise should be based on the heart rate after exercise (220- age)? (0.65 to 0.85) is appropriate.

2. Fitness is not achieved overnight.

Secondly, choose one or more fitness programs that suit your own conditions and stick to them for a long time. Fitness is long-term, and physical condition cannot be changed overnight. However, in our life, many people just want to keep fit? Three minutes of heat? So the fitness effect is not obvious. Therefore, it is very important to choose reasonable and interesting fitness programs so that you can stick to them for a long time.

Cycling, mountain climbing, brisk walking, playing basketball and football are all good outdoor sports. In addition, it is also a good choice to exercise on treadmills, equipment and aerobics. In a spacious and well-ventilated fitness place. For the elderly, in places with good environment and atmosphere, such as gyms and parks, it is better for you to keep exercising, make friends and promote each other.

3, fitness schedule, do a good job of cold and warmth in advance.

Third, pay attention to cold and warmth, and the fitness time can be selected from14: 00 to 20: 00. The research shows that after 14: 00, the human body's function begins to rise, and it reaches the best at 17: 00 to 19: 00, when the exercise choice is obviously appropriate. Morning exercise is ok, but you must choose a place with good air environment. Everything recovers in early spring, and there are many negative ions in the air that are beneficial to the human body and are easily absorbed by the human body. However, the weather is still cold in early spring and the climate is changeable. Outdoor sports should pay attention to cold and warmth to avoid catching a cold.

4, pay attention to water supplement

Fourth, drink plenty of water to keep your body hydrated. At present, the temperature is still low, and people often ignore the importance of drinking water when exercising. But in fact, the climate is relatively dry at this time, and a lot of perspiration is needed during exercise. After a certain period of time, the body begins to lack water, so exercise should pay attention to replenish water in time.