The time for each exercise should be controlled at 30-40 minutes, and exercise in the afternoon is the best. In order to strengthen physical fitness and improve health, middle-aged and elderly people had better form the good habit of insisting on physical exercise for many years.

Step 2 choose a place

It's best to walk together when exercising, and don't go to a secluded place alone to exercise, so as not to be rescued in case of an accident.

3. Motion frequency

Middle-aged and elderly people, especially the elderly, have a low metabolic level and a long recovery time after fatigue, so the exercise frequency can be increased or decreased according to the situation, generally 3-4 times a week is appropriate.

4. Health check-up

Before deciding to start physical exercise, it is best to go to the hospital for a comprehensive physical examination and consult a doctor to prevent hidden dangers from happening during exercise.

5. Exercise intensity

The heart rate during exercise is 60-70% of my highest heart rate, which is equivalent to 50-60% of the maximum oxygen uptake. Generally, the heart rate of a 40-year-old person is controlled at 140 beats/min. 50 years old, 130 times/minute. Over 60 years old, 120 times/minute is appropriate.

6. Don't try to be brave

The muscles and bones of the elderly are aging, so it is advisable to choose whole-body sports activities, including all joints and muscle groups, to avoid muscle strain and bone damage caused by excessive load on a certain limb and organ. Breathe naturally and evenly during exercise, avoid holding your breath, and avoid sudden forward, backward or rapid rotation of your body to prevent accidents.

Step by step

The amount of exercise should be from small to large, the rhythm should be from slow to fast and the time should be from short to long. It is advisable to rest 15 minutes after exercise to restore normal heart rate. If dizziness, palpitation and shortness of breath occur during exercise, loss of appetite and poor sleep after exercise indicate that excessive exercise should be adjusted.

Choose sports that you like and are easy to stick to.

The weight-loss exercise of the elderly can be divided into three categories, namely, light and moderate endurance activities, stretching exercises and muscle strengthening exercises. Because the blood pressure of the elderly tends to rise during exercise, it is necessary to avoid sports that require strong muscle strength, anaerobic exercise, weightlifting and strong muscle strength training limited to upper limbs, and not to force those who have a sports foundation to do sports that require agility, such as tennis, badminton and basketball.

As a warm-up exercise for endurance training, stretching can also increase the strength of muscles and ligaments and change bad posture. The purpose of exercise for the elderly is to lose weight and keep fit. We should improve our interest, develop exercise habits and stick to them for a long time. Practice shows that the elderly can keep their exercise habits and succeed for a long time, that is, those who master their own situation and persist for a long time. Therefore, when the elderly choose exercise programs, they should comprehensively consider their own physiological characteristics, health status, exercise purpose and personal interests.