1, intensity: the intensity of exercise should be gradually increased according to the individual's physique, and it is most appropriate to exercise to a slight sweating degree, especially for elderly friends. Never think that the more tired the better. Here is a simple way to check whether the intensity is appropriate and measure the pulse quickly after the exercise stops. If the sum of pulse and age is less than or equal to 170, the intensity is appropriate.
2. Project: We should follow the principle of doing what we can. For example, people with knee problems are not suitable for Tai Ji Chuan, jogging and mountain climbing. Those who like dancing, don't like mechanized and standardized movements, and can bear a certain amount of exercise can choose dance with strong rhythm and ballroom dancing. Walking, swimming, tennis, cycling and other aerobic exercises are all good choices.
3, frequency: usually at least three to five times a week, each time for 20 minutes and 30 minutes; There should be 5 minutes 10 minutes of warm-up exercise before exercise, and a few minutes of finishing exercise after exercise. Keep warm before and after exercise and wear comfortable clothes to participate in exercise.
4. Time: If it is in the morning or during the day, it is necessary to pay attention to whether the air index of the weather forecast for that day is suitable for exercise; If you insist on exercising at night, you should pay attention to avoiding exercise half an hour before meals, one hour after meals and one hour before going to bed.
5, nutrition: it is not appropriate to sit down and rest immediately after exercise, do not take a bath immediately, do not drink too much water to quench your thirst, do not eat a lot of sugar, do not drink alcohol to eliminate fatigue, do not smoke to relieve fatigue. If you have dizziness, chest pain, palpitation, pale face, night sweats and other symptoms before or during exercise, you should stop exercising immediately.