Exercise plays a healthy and good role in the physical and mental health of the elderly. According to the survey, the total cholesterol, triglyceride and low-density lipoprotein cholesterol of middle-aged and elderly people who insist on physical exercise for a long time are significantly lower than those who do not exercise. With the increase of age, the function of various organs of the elderly, especially the obese elderly, is relatively declining. Especially some middle-aged and elderly people and obese people often suffer from diseases such as diabetes, hypertension and hyperlipidemia, so they should pay more attention to safety during exercise. Therefore, the following exercise methods are recommended:

1, riding a bike

Cycling is an exercise that can reduce blood fat. In the process of riding a bike, you don't have to bear your own weight, so the burden on your knees is small. Therefore, cycling is a very suitable exercise for patients with hyperlipidemia.

Step 2 Practice Tai Ji Chuan

Tai Ji Chuan pays attention to the combination of Yin and Yang, combining rigidity with softness, and combining rigidity with softness. Tai Ji Chuan's gentle movements help to concentrate his thoughts and achieve peace of mind, which can greatly eliminate the mental burden. It has a good effect on lowering blood pressure.

Step 3 take a walk

Walk slowly, walk slowly, relax your whole body, swing your arms naturally, keep your hands and feet in step, breathe harmoniously, feel happy, walk slowly if your legs and feet are not good, and walk at a steady pace of about 60-70 steps per minute, which can stabilize your mood, eliminate fatigue and help your stomach and digestion.

Step 4 jog

Jogging has a good effect on improving cardiopulmonary function, reducing blood lipid, improving body metabolism, enhancing immunity and delaying aging. Stretch before jogging 15 minutes. Jogging speed should be controlled at 100-200m per minute, and each exercise time is about 10min. The correct posture of jogging is to make a fist with both hands, and the pace is even and rhythmic. Pay attention to the forefoot landing and follow the ground with your feet. After jogging, you should do a finishing exercise.

Step 5 broadcast practice

Radio exercises can be practiced all year round, and each exercise can move different parts of the body separately. It has a wide range of adaptation and different exercise effects for different groups of people, and is suitable for middle-aged and elderly people, people with poor health or patients with hypertension and coronary heart disease who work at their desks for a long time.

6. Play table tennis

Table tennis has a good fitness effect, and the overall exercise is not particularly large. Besides, playing table tennis can also effectively exercise your eyesight. Compared with other sports, table tennis is also more interesting and very suitable for the elderly.

Matters needing attention

(1) Exercise should be adjusted according to individual circumstances, which varies from person to person. As far as exercise load is concerned, moderate and small intensity and long-term exercise should be chosen.

(2) Special consideration should be given to whether the elderly have other diseases and complications, and regular physical examinations and physical function tests should be conducted in order to adjust and improve them in time.

(3) While exercising to lose weight, we should pay attention to developing reasonable eating habits, and do not eat or eat less high-sugar and greasy foods, mainly light.