With the increase of age, the function of various organs of the elderly, especially the obese elderly, is relatively declining. Especially some middle-aged and elderly people and obese people often suffer from diseases such as diabetes, hypertension and hyperlipidemia, so they should pay more attention to safety during exercise. 6? 1( 1) Sports forms: long-distance running, jogging, swimming, mountain climbing, stair climbing, Tai Ji Chuan, aerobics, etc. 6? 1(2) exercise time: each exercise time should be controlled at 30-40 min, preferably in the afternoon. It is best for middle-aged and elderly people to exercise regularly and quantitatively all year round. 6? 1(3) Exercise intensity: The heart rate during exercise should generally be 60%-70% of my highest heart rate. 6? 1(4) Exercise frequency: generally 3-4 times a week. 6? 1(5) Exercise method: Prepare for exercise for 5 minutes and do some slight activities of waist, legs and hip joints. Walk slowly for 20 minutes at the speed of 1-2 steps/s, walk in 10 minutes 1- 1.2 kilometers, and do basic physical exercises. Sit-ups 10-20 (with or without head flat) 1 6? 1( 1) The movement should be adjusted according to individual circumstances, which varies from person to person. As far as exercise load is concerned, moderate and small intensity and long-term exercise should be chosen. ? 6? 1(2) Special consideration should be given to whether the elderly have other diseases and complications, and regular physical examination and physical function examination should be conducted in order to adjust and improve in time. ? 6? 1(3) While exercising to lose weight, we should pay attention to developing reasonable eating habits, not eating or eating less high-sugar and greasy foods, mainly light. ? 6? 1(4) Swimming and aerobic dance are good forms of weight-loss exercise, both of which are full-body activities, which can stimulate the interest of athletes and are easy to persist for a long time. ? 6? 1(5) Exercise time has a great influence on weight loss. Exercise 2 hours before meals is better than other time to lose weight. It's best to arrange it at 4-6 pm. (If reproduced, please indicate the source)