1. Moderate principle: Walking, brisk walking, jogging, body-building dancing, skipping rope, climbing mountains, climbing stairs, riding a bike, playing badminton and playing Tai Ji Chuan are relatively mild, suitable for middle-aged people to keep fit. Taking walking as an example, it is appropriate for middle-aged people to walk 0.5~ 1 hour every day. People with good health can finish it at one time, and those with weak health can finish it in 2-3 times. Fatigue, shortness of breath, palpitation, chest tightness, insufficient diet and fatigue after exercise indicate excessive exercise and need to adjust the amount of exercise.

2. Progressive principle: to enhance the function of human tissue system, it is necessary to make reasonable arrangements and adapt gradually. The amount of exercise is from small to large, the movements are from easy to difficult, and from simple to complex, so you can't rush for success.

3. Rule principle: Exercise and fitness focus on perseverance, and you can't fish for three days or two.

4. Principle of particularity: Wushu, mountain climbing, snow clearing, swimming and other highly technical sports should be guided by teachers and not blindly carried out.

Four sports are suitable and three are not suitable.

1. Four suitable sports:

(1) Morning: Strengthening muscle strength and improving vital capacity is good for respiratory tract.

(2) Afternoon: Strengthen physical strength, and the endurance of muscles is increased by 50% compared with other times.

(3) At dusk: the athletic ability reaches its peak, the visual and auditory senses are keen, and the heart rate and blood pressure rise.

(4) at night: it helps to sleep dry, but the intensity should not be too large, otherwise it will easily lead to insomnia.

2. Exercise 3 is not suitable for:

(1) After meals: It is best to sit still for 30-45 minutes before exercise.

(2) Drinking: Exercise will increase the burden on the heart, liver, brain and other organs.

(3) When in a bad mood: Being in a bad mood directly affects the normal function of the human body and damages organs such as the heart.