1, take a walk. As the saying goes, "walk a hundred steps after dinner and live to ninety-nine." Walking can make the muscles and joints of the whole body get proper exercise, and walking after meals also helps to absorb food. Secondly, walking can also effectively treat diseases. For example, walking slowly (60-90 steps per minute, 30 minutes each time) is suitable for elderly patients with coronary heart disease, hypertension and severe arthritis; Fast walking (about 100 steps per minute, 30-60 minutes each time), suitable for patients with chronic arthritis and hypertension in recovery period; Walking with swinging arm is suitable for patients with arthritis of upper and lower limbs, chronic tracheitis and emphysema.

2. jogging. Jogging can increase blood flow speed, promote blood circulation and metabolism, and has a good therapeutic effect on the elderly suffering from hypertension, coronary heart disease, arteriosclerosis and cardiovascular diseases.

3. gateball. Gateball is a collective activity, which strengthens the ties between the elderly, enables them to have a good exercise in their spare time, avoids them waiting at home for a long time, and is beneficial to their physical and mental health. In addition, gateball promotes the thinking of the elderly and activates their thinking.

4. Medical exercises. China's medical aerobics is a combination of introduction, massage and health preservation. Long-term persistence is conducive to the smooth flow of qi and blood and the dredging of meridians, thus playing a role in preventing diseases and being of great benefit to the health of the elderly.

5. Tai Chi Chuan. Long-term practice of Tai Ji Chuan can promote blood circulation and enhance immunity. It also helps to improve heart and lung function and lower blood pressure. Suitable for the elderly suffering from heart disease, hypertension, arthritis and diabetes.

6. Fitness should be planned and persisted. Only in this way can it play an important role in the health of the elderly.

Matters needing attention in sports for middle-aged and elderly people:

1, avoid single movement.

Old people, especially those with heart disease, had better not exercise alone to ensure safety.

2. Avoid excessive strenuous exercise.

Sprinting and long-distance swimming are not suitable for the elderly because they consume too much energy. High jump, long jump, aerobics and other events are easy to cause fractures in the elderly with osteoporosis, which should be reduced as much as possible.

3. Avoid bad weather and exercise

The elderly have poor physical coordination and slow response to extreme weather. Taking part in sports in bad weather may cause various accidents, especially when it is hot, extremely cold, windy, rainy and snowy.

4. Avoid doing only one exercise.

If you take part in a sport for many years, your interest may often be greatly reduced. You might as well choose more projects that interest you, which will not only increase your interest in exercise, but also be more beneficial to your health.

5. Avoid not doing warm-up activities.

Before the elderly exercise, they must be prepared, such as bending their knees, relaxing muscles and taking deep breaths. You can also use fitness equipment to relax and stretch.

6. Avoid wearing leather shoes for exercise

Some old people think that the amount of exercise is small, so they wear leather shoes to exercise "smartly", but their legs and feet are not flexible enough, so they are easy to get hurt during exercise.

7. Avoid exercise after meals.

Don't exercise as soon as you leave work. You should rest for half an hour to an hour, and then go out and start exercising. If you exercise immediately after a meal, it is a more intense activity, which will affect the full digestion and absorption of food in the gastrointestinal tract and cause abdominal discomfort.