When people reach middle age, they will gradually feel the sense of powerlessness brought about by the decline of physical function. Doing things is boring and my legs are weak. If you want to improve. Only through exercise. But in the busy working life, because I haven't exercised for a long time, I haven't paid much attention to the relevant information. I suddenly want to exercise, and I am very confused when I search online. Various suggestions, guides and plans are dazzling, but when you really do it, you can't find this or that. It doesn't work, and people are still uncomfortable. It is also for this reason that I have this article today, trying to help those greasy middle-aged people who are willing to change themselves and become cool and handsome uncles.

What is the first step to start a healthy life? Resolutely! Yes, be prepared. First of all, we should adjust our mentality. There are several reasons that should be understood at the beginning of the movement. First of all, exercise needs long-term persistence to see the effect. Secondly, gradual progress is an important requirement of sports. Then, you need to spare at least 30 minutes-1 hour every day. Finally, never mind what others say, just do it yourself. With these points in mind, we can start our sports career.

The first step to a healthy life begins with jogging. For middle-aged people, sports skills and the like may have forgotten how to exercise because of years of busy work. However, if there is no guidance in equipment training, it is likely to cause injuries. So aerobic exercise has become the first choice. In aerobic exercise, jogging is something everyone can do. A pair of sneakers and a loose suit can start.

Time: It is recommended to choose morning or evening. If it is summer, it is suggested to choose the morning as much as possible, because the temperature in the afternoon is too high. If you don't have time in the morning, you have to wait until the temperature drops after 20 pm.

Location: If possible, go to the track or park of the stadium. If possible, it is no problem to run around the community or on the roadside.

Requirements: stretch first, that is, stretch your arms and kick, turn your neck and twist your waist. Then jog forward at a constant speed, and the heart rate is controlled at around 120- 140. Not too hard. The running time starts from 10 minute and increases by one minute every day until 40 minutes.

This step will take about a month to reach 40 minutes. There is no need to practice anything else during this period, and then, just stick to it every day. Normal people can run about 4000-5000 meters in 40 minutes. In the process of running, if you feel uncomfortable and can't hold on, just walk for a while and wait for your heart to get used to it before running. Time must meet the requirements. Add one minute every day. After 40 minutes, it won't increase. Keep this amount every day. There is no need to add a lot at once. This is a step-by-step method. And how to do this, stick to it, and you can enter the next stage in three months.

This is the first step. Tomorrow we will discuss what to do next.