After getting up in the morning, after washing, smile, stand with your feet shoulder width, relax your upper body, squat down slightly in your lower body, grab the ground on your toes and look out.

Step 2 stretch your chest

Stand with your arms hanging down and your feet shoulder-width apart. Inhale, stretch your hands slowly upward through your side, expand your chest as far as possible, hold your head up and hold your chest out, and return when you exhale.

3. Head activity

Take the head as the pen tip, shake your head and write the word "Shou". Then let your head turn around these two words, clockwise first, and then in the opposite direction. The above actions should be slower, and the time is about 2 minutes.

Step 4 turn around and press your chest

Stand with your arms hanging down and your feet shoulder-width apart. Inhale, the upper body slowly rotates to the right and rear, and the right arm is horizontally lifted and extended to the right and rear. Then put your left hand flat on your left chest, push your chest to the right and exhale at the same time. When turning left, the action is the same and the direction is opposite.

Step 5 cross your palms

Stand still, hands drooping, palms crossed, palms facing the abdomen, and then open your arms outward, the opening range is suitable for your nature, and the speed is not fast. After opening your arms, immediately retract your arms and cross your palms for about 1 min.

Step 6 squeeze your chest with your hands

Sit on your feet naturally. Put your hands on your chest, inhale deeply, and then exhale slowly. At the same time, squeeze your chest with your hands, lean forward and restore when inhaling.

7. Draw a circle with two palms.

Palm relative to about 10 cm. Keep this distance, the height of the palm is equal to the belt, and the distance between the palms remains the same. Then the upper arm drives the arm to do circular motion. First draw a circle slightly to the left, 20 times clockwise and 20 times counterclockwise, then turn right and continue as mentioned above, and draw a circle 20 times in both positive and negative directions.

8. Squeeze your chest on one knee

Sit on your feet naturally. Inhale deeply, then exhale slowly, at the same time, lift one lower limb, hold the lower limb with both hands, and squeeze to the chest, and restore when inhaling, alternating sides.

9. tuck your knees and press your chest

Stand up straight with your feet together. Inhale deeply and then exhale slowly. Kneel down at the same time, put your hands on your knees, and squeeze your thighs as much as possible on your abdomen and chest to help remove the residual gas in your lungs and recover when inhaling.

Matters needing attention in aerobics exercise for the elderly

1 First of all, you should know if you have any diseases that are not suitable for exercise, such as kidney and liver diseases, serious heart disease, diabetes and so on.

2. Choose the fitness content that suits you. First of all, find out what you want to achieve, whether to lose weight or be strong, whether to have broad shoulders or thin legs, and so on.

3. Pay special attention to shoes when practicing aerobics. To choose a pair of travel sports shoes that suit you, the front of the sole should be soft, flexible and elastic, which can absorb the impact of jumping.

4. In the process of training, always keep a calm, relaxed and stable mental state.