Life lies in sports, and sports should pay attention to science. In short, healthy sports that conform to objective laws and their own conditions are collectively called "scientific fitness". (1) Choose a fitness method that suits you according to your occupation, work habits and environmental conditions. Because time is tight and work is busy, "office workers" can climb stairs without taking the elevator, play table tennis and do health exercises during breaks. (2) Insist on exercise According to scientific determination, the effect of each exercise can only last for 48 hours. If you fish for three days and dry the net for two days, it is ineffective exercise. It is useless and harmful to the human body to do a lot of exercise occasionally and then not insist on it. Therefore, at least three times a week for 30 ~ 90 minutes of exercise can achieve the purpose of fitness. (3) Regular exercise is a matter of time because of people's habits. However, when the climate changes, the exercise time is slightly adjusted, with winter after dawn and summer in the early morning or evening to avoid the harm of colds and high fever to human body. The air is cloudy in foggy days, so it is advisable to wait until the fog clears. In addition, it is unscientific to exercise after a full meal for one hour. For example, if you have a cold, muscle and joint lesions or just finished surgery, don't exercise for the time being. (4) Measuring the heartbeat is the center of the human body and the hub of the normal operation of the human body. Practice has proved that only by stimulating the heart and muscles of the whole body with certain intensity and relatively fixed time can their functions be better maintained and promoted, and the amount of exercise can be increased or decreased according to the change of their own exercise center rate. Suitable heart rate =( 180- age) ×0.8.