Remember to warm up every time. In formal sports, such as running, first move your joints, then jog for a few hundred meters, wait until your body sweats slightly, stop to stretch your leg ligaments (that is, about 5 minutes), and then start running or other sports. Stretch your muscles after exercise. If you are angry in the middle, press the painful part with your hand and exhale hard for several times.

Keep jogging at least three times a week and try to keep it for about half an hour.

Try to smoke less, but don't worry too much about your health. My friend is good at sports. He has been smoking since junior high school, and he can still get bonuses by sports when he goes to college. So as long as you pay attention to exercise, your physical fitness will improve.

Pay attention to sleep. Add more foods containing protein.

Eat something sugary before running (for example, eat a piece of bread for 0/5 minutes and 20 minutes before running, or eat a piece of candy directly before running). Stretching muscles after exercise should be improved.

It is recommended to drink some salt water after exercise.

Hope to adopt