Nothing is more popular than jogging and walking. You don't need too much investment, but you can get great benefits. It comes from the combination of jogging and walking, which means to combine jogging and walking to show that the two sports are inseparable.

Suitable for people: suitable for all people, it is best to choose running. If you love sports or lose weight, if you don't have time, I suggest you put your morning exercises on your way to work every day. You'd better not take the bus if you can walk.

Sports equipment: sportswear, running shoes.

Sports expenses: none; If you are not picky, asphalt road can be your playground.

Exercise effect: it is of great benefit to the heart and blood circulation system. Keeping a certain amount of exercise every day (more than 30 minutes) helps to lose weight. The best way is to combine running with walking.

Two: bicycles

This is a sport we are familiar with. It effectively combines fitness with our daily life, that is, it won't take up our extra time.

Suitable for the crowd: anyone, whether you are an ordinary person or an athlete, regardless of your age.

Sports equipment: a bicycle. If you are not an athlete, an ordinary bicycle will do.

Sports expenses: You don't need any extra expenses except the normal maintenance of your bike.

Exercise effect: This is the easiest exercise method to stick to. It can exercise your leg joints and thigh muscles, and it is also effective for foot joints and ankles. It also helps your blood circulation system.

Three: skating

There are many large and small roller skating rinks, and there are real roller skating rinks. Have you ever been there? You can go roller skating in summer, and winter is a good time to skate real ice. Skating is very helpful to the exercise of coordination ability.

Suitable for the crowd: there is no age limit, but I suggest you learn as soon as possible now, if you can't learn at present.

Sports equipment: sportswear (if you are a novice, don't wear skirts), roller skates.

Exercise effect: it helps to exercise the coordination ability of the body. Physically, it can make your leg muscles stronger and more elastic. At the same time, skating is a high-intensity exercise, which will also improve your vital capacity.

Four: Golf

Golf has always been regarded as a gentleman's sport. Actually, it is also suitable for women. Beautiful venue environment, moderate exercise, so that your body and mind have been exercised.

Suitable for people: people aged 8 to 80 can do it, but it tends to be patient and flexible, but it can also make you patient and flexible.

Sports equipment: clothes suitable for sports, golf shoes, gloves and bats.

Exercise effect: This exercise is closely combined with walking. In a 18 hole course, you will walk 6-8 kilometers; Swinging helps your body stretch; Besides, a beautiful stadium will make you feel better.

Five: Volleyball

When our women's volleyball team won five consecutive championships, we were still young, but many of us were fascinated by this sport. Volleyball will make our thinking more flexible. It is an art, and its charm lies in its collective efforts.

Suitable for people: people under the age of 35, after all, it has great exercise intensity.

Sports equipment: sportswear, sports shoes.

Exercise effect: it will make you higher and higher, so I suggest you join this exercise as soon as possible, which is especially effective for the exercise of arm muscles and abdominal muscles, and is also very helpful for improving your sensitivity.