Many people know the benefits of exercise, but not everyone can stick to it every day. Some people persist for a while and then slowly forget. And some white-collar workers, managers, or some civil servants often ignore sports on the pretext that they are busy with their work and can't spare time. Exercise depends on persistence, so we should seize the opportunity to exercise, such as climbing stairs instead of taking the elevator, walking not far from home and not taking the car; Don't forget to bring your bathing suit and swimming trunks when you are on a business trip. If exercise takes up a little working time, the impact is not great. This is called sharpening a knife and cutting wood by mistake. After exercise, people will feel particularly energetic and their work will be more effective. Therefore, exercise is not only conducive to longevity, but also effective for a person's health and work. Exercise should be gradual and comprehensive, not too blind. Start with a small amount at the beginning, and then increase the amount of exercise appropriately after getting used to it. Exercise every day 1? Just twice. Aerobic exercise, such as brisk walking, jogging, cycling, swimming and doing gymnastics, is suitable for exercise. There should be 5 before exercise? 10 minutes of warm-up activities, such as wrist and ankle exercises. Slight sweating is better during exercise, and the exercise time is controlled at 20? Within 60 minutes is appropriate, according to their own physical condition, age, heart function to decide, in order not to increase the burden on the heart too much, do not cause discomfort for the principle. Control the speed and heart rate of exercise. The heart rate of 50-year-old people does not exceed 120/ min, and that of 70-year-old people does not exceed 100/ min. Exercise intensity control is safe and effective in this range. For people with poor physique, the heart rate should be less than 120/ min. Doing some relaxation exercises after exercise can make the blood in the limbs gradually return to the central circulation, which can alleviate the discomfort caused by exercise and avoid the adverse reactions such as nausea, vomiting and dizziness caused by insufficient blood supply to the heart, brain and intestine due to sudden cessation of exercise. In addition, don't exercise immediately after meals. It is better to exercise after 30 minutes to 1 hour. Because exercise after meals makes the blood supply to the digestive system insufficient, and the gastrointestinal tract can't get enough blood, peristalsis will slow down and weaken, which will eventually lead to gastrointestinal digestive system diseases such as stomach pain, indigestion and ulcer, which will do harm to health. Swedish scientists made a follow-up survey of 3 206 elderly people over 65 for 12 years, and found that they kept exercising every week 1. Twice can prolong life. Sports include cycling and walking.