1. Diet: it should be light, with cereals as the main food, fruits and vegetables as the supplement, and meat as the benefit, which can not only meet the supply of various nutrients, but also keep the stool smooth, but light does not mean vegetarianism.

Eat well, the elderly must avoid overeating. Eat less and eat more meals, the amount of each meal should not be too much, and don't eat snacks, especially sweets, between meals to avoid digestive dysfunction.

2, fasting exercise is a taboo for the elderly, low blood sugar in the morning, thick blood in the human body, coupled with low temperature, vasoconstriction and other factors, it is easy to lead to sudden death of heart and brain diseases.

3. Fitness for the elderly: light activities should be the main activity, that is, low-energy exercise. Exercise time can be added once or several times a day for more than 30 minutes. Pay attention to step by step and avoid strenuous exercise. Walking is the best foundation. The elderly people insist on walking for 30 minutes every day, which has obvious benefits for bone salt content, lung function and muscle strength.

Physical examination should be carried out in stages, and then appropriate sports should be selected according to physical condition. If you are in good health, you can also check yourself, such as squatting 10-20 times in a row, or running in the same place 15 seconds to see if there are any symptoms such as palpitation, shortness of breath, chest tightness and discomfort. If it is normal, you can start exercising. When the elderly exercise, they should pay more attention to shelter from the wind in spring, summer, autumn and winter.

5, flexible exercise, often flexible exercise of the elderly, flexible movements, sprains of shoulders, knees, waist and other joints rarely occur.

6. It is recommended to take a walk (1): Generally speaking, the pace is small (50-60㎝/ step) and the pace is slow (25-30m/min). If you want to increase your exercise, you can achieve your goal by speeding up your pace.

(2) Going up and down the stairs: Going upstairs requires the upper body to lean forward slightly and consciously bend your knees and lift your legs. Older people or people with poor physical strength can hold the handrail of the stairs when they start exercising; When you go downstairs, your upper body leans back slightly and your muscles relax. Be safe. (3) Fast walking: Body posture: Moderately lean forward 3-5 degrees. Head up, back up, chest out, abdomen in, ass out. (4) Walking backwards: Choose an open, flat, safe and obstacle-free place. The pace should be controlled at 45-60 steps/minute, and the distance is generally 600-1000 m. It depends on individual circumstances.