There are many physiological differences between old people and young people. The nervous system of the elderly is more stable in response to things, but its response speed is slower, its regulatory ability is weakened, and its vascular wall elasticity and lung function are worse than those of the young. In addition, the elderly have decreased limb muscle function, poor joint flexibility and slow metabolism. Therefore, the elderly need active exercise and fitness, but they must choose appropriate exercise and fitness programs. Generally speaking, they should choose sports with low competition and certain requirements for coordination sensitivity and endurance level. The following are common fitness methods for the elderly:

(1) When practicing Qigong and Tai Ji Chuan, you should concentrate, relax your muscles and breathe naturally, slowly, slender and evenly. Qigong not only has the function of strengthening the body for the general elderly and infirm, but also has a positive effect on the elderly suffering from health problems such as hypertension, ulcer and neurasthenia. Tai Ji Chuan's gentle and slow movements have a good effect on the nervous system, cardiovascular system, respiratory system, digestive system and metabolic process, which is very suitable for the elderly.

(2) Gymnastics Gymnastics is characterized by easy adjustment of difficulty, speed, range and amount of exercise. Gymnastics is a whole-body activity, suitable for the elderly. However, when the elderly practice, they should not do it consistently from the beginning, but should do it step by step, and then continue to move after mastering the technology.

(3) Walking outdoors is the simplest exercise with moderate amount of exercise. For the elderly, fresh outdoor air is good for the respiratory system and nervous system. Walking can be done in the morning or evening. Old people should keep walking at a certain speed, generally 80 ~ 100 steps/minute, and it is appropriate to last for 30 minutes.

(4) Long-distance running can be regarded as a moderate-intensity exercise for the elderly. The elderly must be clear about their purpose of participating in long-distance running, not to improve their performance, but to keep fit through long-distance running. In the process of long-distance running and fitness, the elderly should appropriately increase the amount and intensity of exercise according to their physical function.

(5) When swimming, you can use the buoyancy of water to reduce the influence of gravity, which is very beneficial to the elderly with osteoporosis. Underwater pressure can also promote blood circulation and reduce blood pressure during swimming. If conditions permit, the elderly are very suitable for swimming as a way of exercise and fitness.