With the increase of age, people's muscle strength and exercise level will decline year by year, and it is more difficult to repair after injury. But this is not the reason why middle-aged and elderly people can't exercise; On the contrary, proper physical exercise can strengthen bone strength, improve obesity, hypertension and other problems, enrich life content and improve quality of life to a certain extent. The following contents come from controlling the time of each exercise within one hour, preferably 3 ~ 4 times a week, to prevent excessive exercise; Extend the warm-up before training to make the body fully adapt before exercise, and give enough time to stretch and recover after training; Give priority to aerobic exercise, that is, exercise with sufficient oxygen supply during exercise, such as brisk walking, cycling, fitness dancing, etc. Adjust the intensity according to the physical condition, such as changing long-distance running to fast walking or even walking; Choose moderate exercise methods, such as Tai Ji Chuan, square dance, gateball and swimming. Try to avoid sports that require explosive force or physical confrontation.