Do a physical examination before running to see if you are suitable for running. If the doctor thinks it is ok, he can run actively and insist on running often.

Run at a moderate speed and distance. Older people with weak health should first adapt to short-distance jogging, such as the first 50 meters, slowly 100m, 200m, and gradually push forward, and try to control the speed at around 100m for 30 ~ 50 seconds (the intensity is similar to that of fast walking). Old people with good physical strength can start running from 300m or 500m, and gradually advance according to their own situation, and even run from 3000m to 5000 m. If the cardiopulmonary function is poor, they can walk for a while (jogging for 30 seconds and walking for 60 seconds) and exercise for about 30 minutes.

Jogging should pay attention to the proper heart rate, not too fast.

Try to breathe naturally and evenly when running. Try to match the rhythm of your footsteps, and you must not be out of breath. The slower you run, the better. Don't land with your heels first. There should be a sponge pad in the shoes; Exercise your knees and ankles before running and be careful not to catch cold after running. Do not wash with cold water or rest in the current after running.

After running, you should feel good about yourself, eat well and sleep well. If there is fatigue, loss of appetite, poor sleep, etc., you should reduce the amount of exercise or go to the hospital for examination.

If you have chest tightness, chest pain, palpitation, dizziness and other adverse reactions during running, please stop running immediately and rest on the spot to prevent accidents and ask a doctor for examination.

Exercise programs suitable for the elderly:

Walking/jogging: it is a sport suitable for the elderly. Regular walking and exercise can adjust the functions of various organs and enhance the muscle strength of the waist and legs.

Gymnastics: There are many kinds, such as broadcast gymnastics, aerobics and medical gymnastics.

Self-massage: General manipulations include pushing, kneading, kneading, pinching, pointing, grasping and kneading, which can promote blood circulation and improve metabolic function.

Tai Ji Chuan: Suitable for the elderly, frail, hypertensive and coronary heart disease patients.

Chess, aerobics, fitness dance, Tai Ji Chuan, all kinds of chess activities, singing, dancing and other sports should be moderate, regular and planned. Walking in the park in the morning can promote the cerebellum of the elderly, and walking after dinner 1-2 hours can help digestion.