Hello. According to your actual physical condition, choose the following: 1. Go fast, 80 or 90 steps per minute, and go fast for six or seven thousand steps in a row; In other words, 80 or 90 steps per minute (the fastest step is 100 step per minute), and the most continuous step is 10,000. 2. Jogging, the pace frequency is 180 steps per minute, the heart rate beats 90 to 1 10 times per minute during exercise, and jogging continuously for at least 40 to 50 minutes at a speed of about 2 and a half minutes every 400 meters. For brisk walking and jogging, it is recommended to exercise at least three or four times a week (preferably once every other day). 3. Other sports: rowing (common fitness equipment in the gym)+dumbbell exercise: insist on a quarter of an hour to more than half an hour every day. Push-ups and sit-ups should be combined for at least 20 minutes every day. First of all, sports: swimming, aerobics, yoga (or, according to their actual physical fitness, enough is enough). I wish you all the best, health, happiness and happiness. Please adopt it. Thank you.