Walking, cycling and swimming are better choices. Walking on the flat ground is one of the best aerobic exercises for the elderly. This kind of exercise will not only maintain our relatively good heart function, but also greatly promote the health and strength of bones. If the physical conditions of the elderly permit, they can walk for about 30 minutes every day, five days a week. You can adjust your walking speed according to your physical condition and find the right amount.

Different walking rates have different benefits to cardiopulmonary function, and with the increase of age and other differences, the walking rate must be gradually reduced. Therefore, the walking rate of people over 70 years old varies from person to person, and the walking distance within 6 minutes can be taken as an index value: for people aged 70-74, it is more appropriate for male freshmen to walk 545-680 yards within 6 minutes, and for female freshmen to walk 480-66544 yards within 6 minutes. At the age of 75-79, it is more suitable for male freshmen to walk 470-640 yards in 6 minutes, and it is more suitable for female freshmen to walk 435-535 yards in 6 minutes. For the group aged 80-84, it is more appropriate for male freshmen to walk 445-605 yards in 6 minutes.

It is suggested that the elderly over 70 years old try to choose the exercise method that suits them. Generally, the exercise intensity should be moderate in compressive strength, and you can keep a little panting and sweating. The maximum heart rate can be controlled at 1 10~ 120 beats per minute. There are many choices for detailed exercise methods, such as simple walking and many good friends of the elderly. If the good friends of the elderly with weak constitution still want to have theme activities, they can't pay attention to the intensity and quantity of exercise. It is also an effective choice to squeeze time for relaxation every day.

First of all, the choice of exercise mode. It is not recommended for elderly friends over the age of 70 to do too much exercise. Even if you are over 70 years old, the aging of cardiopulmonary function and blood vessels is inevitable. Excessive exercise intensity will increase the heart load too much, and sometimes it may cause the risk of related diseases. It is suggested that the elderly over 70 years old try to choose the exercise method that suits them. Generally, the exercise intensity is moderate, and you can keep a little wheezing and sweating. The maximum heart rate during exercise can be controlled at 1 10~ 120 times per minute. It is also a good choice to take time for a walk every day.