There are many reasons for obesity, and lack of physical exercise is one of the important reasons. Therefore, physical exercise is a simple and effective means among many methods to lose weight. The key to the treatment of obesity is to make the human body in a negative energy balance state, that is, the intake of calories is less than the intake of calories, so as to reduce the synthesis of fat in the body and exchange fat for energy to achieve the purpose of reducing body fat. Exercise therapy for obesity can be carried out according to exercise prescription. The first is to choose the right exercise. In order to lose weight, increase physical strength, endurance and prevent complications, exercise should include aerobic exercise and muscle strength exercises. Aerobic exercise involves large muscle groups, such as walking, jogging and swimming. Ride a bike, etc. In recent years, foreign countries advocate water sports, which is considered to be the most promising exercise in weight loss and rehabilitation. Exercise in water can reduce the joint burden and increase the blood volume (the static pressure of water acts on the body surface), and at the same time, the body heat is easy to dissipate when exercising in water. Besides swimming, water sports have developed into walking and running in water. Jump, kick water, ball games, games, etc. Exercise your muscles. The items to enhance muscle endurance can be determined according to the characteristics of fat, such as fat mainly distributed in the abdomen, sit-ups, leg lifts, etc. Distributed in the shoulders and chest. For those with back and limbs, stretchers and dumbbells can be selected. Secondly, master the appropriate intensity of exercise. Long-term exercise with moderate and low intensity consumes the most calories. Therefore, the exercise intensity is generally 50%-60% of the maximum oxygen uptake, and the heart rate should reach 60%-70% of the maximum heart rate during exercise. The third is to arrange the exercise process reasonably. Before exercise, athletes should have a medical examination to understand their heart function. Each exercise should include warm-up activities and finishing activities, generally stretching activities of sports joints; According to the principle of excessive recovery, exercise 3-4 times a week for 30-60 minutes/time. Fourth, we should understand the relevant precautions in exercise, such as step by step in the process of exercise; It is not required to reach the intensity of exercise at the beginning; Stop exercising in case of accident; We must stick to it. If you want to lose weight through exercise, you can choose the exercise that suits you according to your personal situation. Here, you can provide a prescription for middle-aged people to lose weight. Sports: jogging, hiking, cycling, swimming, etc. (two choices); Muscle strength exercise; Sit-ups and tensioners. Exercise intensity: the heart rate that should be reached during exercise is 60%-70% of the maximum heart rate during exercise. Exercise time: 30-45 minutes/time; Exercise frequency: 3-4 times/week; Specific arrangement: (1) Preparatory activities: 10 minutes. Can do stretching activities of all joints of limbs, neck and waist. (2) Jogging or hiking for 20-30 minutes, the intensity of exercise should be reflected in this stage. (3) Muscle strength exercise: 50 or 20 sets of sit-ups and dumbbells for 5 minutes. (4) Finishing activities: total body relaxation exercise, 5- 1o minutes.