My brother-in-law just smokes and drinks. Smoking and drinking are very addictive. Although his health is fine, he is very thin, so my sister strongly advises him to give up smoking and drinking.

Therefore, for such people, if they want to stay in shape, they must first quit smoking and drinking. Exercise is futile if you don't give up smoking and drinking.

In addition, these people themselves may have caused some damage to their lungs because of smoking, so their vital capacity may not be as good as that of normal people. At the beginning of fitness, you must not choose too strenuous exercise, otherwise it is likely to cause pneumothorax and other diseases.

It is suggested that you can go brisk walking or jogging at the beginning of exercise. The initial exercise time should not be too long, about 20 minutes to half an hour.

Be sure to do warm-up exercises before fitness exercise. Many people will ignore this exercise, but if the warm-up exercise is not done well, it is easy to twist your feet during the exercise.

After warming up, you can start jogging. When jogging, you can listen to music to relax.

Because the exercise time must be chosen, if possible, it is recommended to come out for exercise at five or six o'clock every afternoon, but this time seems not suitable for ordinary office workers.

Then you can start exercising from six to seven every morning, go home for breakfast after exercise and go to work. Don't exercise when you come back at night, because exercise at night will make you too excited to sleep.

If exercise at night leads to insomnia, it will affect the work and life the next day. Poor long-term sleep will do great harm to the body, but it will not pay off.