Also known as jogging, jogging or jogging, it is a moderate-intensity aerobic exercise, the purpose of which is to warm up or exercise and run a relatively long distance at a slow or moderate pace.

Jogging has a positive effect on middle-aged and elderly people to maintain good heart function, prevent lung tissue elasticity from decreasing, prevent muscle atrophy, and prevent coronary heart disease, hypertension and arteriosclerosis. At the same time, we should also pay attention to some details such as jogging shoes. It can accelerate fat consumption and achieve the goal of losing weight quickly. It can also enhance physical fitness and improve resistance.

Step 2 climb the mountain

As an outdoor sport, mountain climbing has many beneficial factors for the body. It is both aerobic exercise and strength exercise, and the amount and intensity of exercise can be adjusted according to one's physical strength and physical quality. It can be said that mountain climbing is a sport with comprehensive fitness functions and relatively less danger. Mountain climbing can obviously improve the strength of waist and legs, the speed and endurance of traveling, the coordination and balance ability of the body and other physical qualities, enhance the cardiopulmonary function and enhance the disease resistance.

Step 3 swim

The water temperature in the swimming pool is often 26 to 28 degrees, so soaking in water dissipates heat quickly and consumes a lot of energy. In order to supplement the heat emitted by the body as soon as possible and meet the needs of cold and heat balance, the nervous system reacts quickly, accelerating the metabolism of the human body, enhancing the adaptability of the human body to the outside world and resisting the cold. People who often take part in winter swimming are not easy to catch a cold because of the improvement of body temperature regulation function, and can also improve the endocrine function of the human body and increase the pituitary function, thus improving the resistance and immunity to diseases.

Step 4: Walk

Walking is the only exercise that can be persisted for life, and it is a safe and moderate exercise. Regular walking can also lower blood pressure; Promote the smooth flow of coronary blood; Increase the content of high density lipoprotein cholesterol in blood; Relieve pain; Strengthen leg strength and prevent osteoporosis; Walking can also promote systemic blood circulation, improve the function of brain and autonomic nervous system, improve the level of intelligence and prevent Alzheimer's disease.

Step 5 ride a bike

Due to the special requirements of riding, the arms and trunk mostly work statically, and the legs mostly work dynamically. When blood is redistributed, there is more blood supply in the lower limbs, and the change of heart rate varies according to pedaling speed and terrain fluctuation. The body is in urgent need of nutrition supplement and waste discharge, so the heartbeat is often 2 ~ 3 times higher than usual.

Repeated practice like this can make the myocardium developed, the heart enlarged, the myocardial contraction strong and the elasticity of the blood vessel wall enhanced. Therefore, lung ventilation, vital capacity and respiratory function have all increased.

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