1. Take a walk. You can walk 300-500 meters at first, regardless of time. The increase of heart rate should be limited to 50% at rest. After a period of time, the distance can be extended to 500- 1000 meters, walking 1-2 times a day, 1-2 hours.

2. Persistent long-distance running is especially suitable for middle-aged people. At first, it runs within 90- 100 steps per minute, and gradually increases to more than 120- 130 steps. Every day starts from 10- 15 minutes and gradually increases to 30-60 minutes.

3. In swimming, the long pulse of breaststroke shall not exceed 120- 135 times per minute, and the long pulse of freestyle shall not exceed 155 times per minute.

4. The amount of Tai Ji Chuan exercise can be adjusted by the speed of boxing and the height of the shelf.

Other events, such as cycling, boating, skating, skiing, Baduanjin, Wuqinxi, radio exercises, ball games, mountain climbing and hiking, are also suitable for middle-aged people.