1. The fitness plan for the elderly should focus on integrating four different types of exercise: endurance, strength, balance and flexibility. Strength training has been proved to be the most effective way to prevent and reverse muscle weight loss.

2. Do more compound exercises that can mobilize more muscle groups, such as squats, hard pulls, lunges, boating and push-ups. Compared with the leg stretching action of training one muscle group alone, the above compound exercise action can be applied to more muscle fibers.

3. Gradually increase the training weight, change the training times of each group or incorporate some tricks, such as combining arm flexion and sprint. Or challenge the balance of the body and complete the arm bending action when standing on one foot.

4. Set fitness goals and evaluate them every three months. Old people should often change their exercise plans instead of following the same plan for months, because muscles will get used to doing the same movements. In order to enhance muscle endurance, the simple way is to shorten the rest time between each group of exercises or increase the number of training.

5. Ensure the recommended amount of exercise for the elderly, that is, moderate-intensity exercise every week 150 minutes, which can be broken down into 20 minutes each time and 7 times a week; 30 minutes each time, 5 times a week; Or 50 minutes each time, 3 times a week; As long as you reach the point of sweating slightly, but don't catch a cold. Stretching exercise should be carried out before and after each exercise. They help to keep the spine strong and flexible.

6. Don't be forced. When the elderly feel tired or busy, they can reduce the amount of exercise or temporarily stop for a few days. If you feel uncomfortable during exercise, you should stop exercising immediately and seek medical advice in time. Before you start exercising, you can consult a doctor and a professional coach for guidance. Don't do high-intensity strength training if you have high blood pressure and waist injury.

7. Physical exercise cannot completely replace a healthy lifestyle. Only when refined food and sugar are removed from the diet, smoking and moderate drinking are prohibited, can the health effects of promoting physical exercise and prolonging life span be produced.