1, do a simple warm-up exercise of stretching muscles and ligaments for 5- 10 minutes before jumping;
2, square dance for 40 minutes, the intensity is based on pulse 120- 140 times/minute or mild sweating;
3. Take a rest after the jump 10 minutes or so, do some slow and relaxing finishing exercises, and don't go home directly, otherwise it will affect the oxygen supply to the brain and venous blood reflux, and lower blood pressure.
Middle-aged and elderly people should try to avoid twisting their necks, waist and hips in square dance. Cotton-padded jacket, who wears sweat absorption when dancing, had better take an extra coat to prevent catching cold after sweating.