Exercise forms: long-distance running, jogging, swimming, mountain climbing, stair climbing, Tai Ji Chuan, aerobics, etc. Exercise time: each exercise time should be controlled at 30-40 min, and afternoon exercise is the best. It is best for middle-aged and elderly people to exercise regularly and quantitatively all year round. Exercise intensity: The heart rate during exercise should generally be 60%-70% of your highest heart rate. Exercise frequency: generally 3-4 times a week. You can do some slight activities on your waist, legs and hip joints, and walk slowly and quickly for 220 minutes alternately, at a speed of 1-2 steps /s, 10 min, 1- 1.2 km, basic physical exercises 15 min, and sit-ups/. Lift the upper body on the stomach 15-20 times, lift the heel 50 times and squat 15-20 times. Matters needing attention should be adjusted according to the individual's specific situation, which varies from person to person. As far as exercise load is concerned, moderate and small intensity and long-term exercise should be chosen. Special consideration should be given to whether the elderly have other diseases and complications, and regular physical examinations and physical function tests should be carried out in order to adjust and improve them in time. While exercising to lose weight, we should pay attention to developing reasonable eating habits, not eating or eating less high-sugar greasy food, mainly light. Swimming and aerobic dance are good forms of weight-loss exercise, which can not only have whole-body activities, but also stimulate athletes' interest, and are easy to persist for a long time. Exercise time has a great influence on weight loss. Exercise 2 hours before meals is better than other time to lose weight. It's best to arrange it at 4-6 pm. ? (5) Exercise method: Prepare to exercise for 5 minutes and do some slight activities of waist, legs and hip joints. Walk slowly and quickly for 20 minutes at the speed of 1-2 steps/s, complete 1- 1.2 km in 10 minutes, and do 15 minutes of basic physical exercise. Push-ups 10-20, upper body lifts 15-20, heel lifts 50 times, and squats 15-20 times. The amount of exercise should be adjusted according to the individual's specific situation, which varies from person to person. As far as exercise load is concerned, moderate and small intensity and long-term exercise should be chosen. Special consideration should be given to whether the elderly have other diseases and complications, and regular physical examinations and physical function tests should be carried out in order to adjust and improve them in time.