(In the case of chronic diseases and unstable physical condition, make an exercise plan with the doctor. )

Suggested types of exercise

1.？ Physical labor cannot replace physical exercise, which requires all joints and muscles to move. However, manual labor is often limited to the activities of certain tissues and organs, which is relatively simple. It is necessary for people engaged in different jobs to carry out targeted physical exercise.

2.？ Let's go, three to five times a week, half an hour to an hour at a time. Those with good physical fitness can walk fast or even jog, and those with weak physical fitness can take a walk. This kind of exercise is of great use in prolonging life and preventing diseases. It is suggested to choose places with good environment, parks, etc.

3.？ Swimming, three to five times a week, depending on your situation. Swimming can reduce the damage to joints during exercise, but it is not suitable for patients with serious heart and lung diseases and infectious diseases and after drinking. Before entering the water, it is necessary to adapt to the water temperature in advance to avoid the low temperature of the pool water and stimulate blood vessel contraction.

4.？ Tai Ji Chuan is a moderate sport, which is very suitable for the elderly. Tai Ji Chuan moves slowly, without strenuous exercise, and the venue is convenient. You can play in the living room, balcony and park. In addition, Baduanjin and Wuqinxi are also good choices.

5.？ With proper strength training, many elderly people think that they are too old to do strength exercises. In fact, moderate strength training such as small dumbbells, leg push-ups and small sandbags can increase muscles, promote metabolism, increase bone density and prevent osteoporosis. Just do what you can and don't overtraining.

6.？ Other sports, such as table tennis, badminton, square dance and other light sports that can make people happy.

7.？ Mountain climbing is very dangerous for the elderly, especially those with osteoarthrosis. Going up and down the mountain has great wear on the knee joint. If you want to climb a mountain, you'd better choose it at three or four o'clock in the afternoon, because there is a lot of water in the air in the morning, and pollutants are scattered in the water vapor, which is not good for your health after breathing. After a night's rest, all aspects of physical skills have not fully recovered, and the exercise effect will be greatly reduced. Patients with cardiovascular and cerebrovascular diseases need to exercise under the guidance of doctors. Even if they can climb mountains, they should be accompanied by family and friends. Pay attention to carrying medicine with you. If you feel unwell, stop climbing at once.

Suggested steps

Usually:

Less than 4000: lack of exercise, so you need to increase the amount of exercise or expand the walking range according to your physical condition.

4000-6000: Regular exercise can meet the needs of daily exercise.

Above 6000: Pay attention to protect your knees. Excessive walking may cause knee injury.

Suggest exercise preparation

1.？ Be sure to warm up for a few minutes before exercise, stretch all joints, and then organize exercise after exercise.

2.？ Appropriate exercise intensity, you should be able to talk or hum freely with people during exercise, and stop exercising immediately when you have shortness of breath, dizziness and headache.

3.？ Appropriate exercise time, preferably around 10 in the morning, don't start exercising early in the morning, it is easy to catch a cold. The duration of exercise is usually half an hour to one and a half hours, depending on your physical condition and exercise intensity. If you can't finish the daily exercise at one time, you can also finish the total amount in different periods. Remember to do what you can and stick to it.