Walking in the park or other places with good environment can not only exercise the heart and lungs, but also enjoy the scenery, relieve fatigue and relax the body and mind without causing too much pressure on the joints. In order to achieve the effect of exercise, the speed is required to be 4-6 kilometers per hour. Intuitive measurement: You can talk normally when you walk.

Step 2 jog

Jogging is a moderate-intensity aerobic exercise, which aims to run a relatively long distance at a slow or moderate speed in order to warm up or exercise. Jogging has a positive effect on maintaining good heart function, preventing lung tissue elasticity from decreasing, preventing muscle atrophy, preventing coronary heart disease, hypertension and arteriosclerosis in middle-aged and elderly people. , but also can enhance their physical fitness, improve resistance.

Step 3: Go backwards.

Walking backwards is a fitness method that has emerged in recent years. It does have many benefits, except that it can prevent hunchback with chest and improve the coordination ability of the body. The most important thing is to make the lumbar muscles contract and relax regularly, so as to improve the blood circulation of the waist, which has a good health care and treatment effect on functional lumbar muscle strain. But for the elderly, walking backwards also increases the risk of falling and being hit.

4. Badminton and table tennis

Ball games belong to sports that require strong physical strength. After a game, you will sweat all over, especially in spring and autumn. It plays a role in regulating and balancing the body and promoting metabolism, which is very beneficial to preventing cardiovascular diseases and strengthening the body. At the same time, to participate in badminton, you should coordinate your movements with your hands and shoulders and try to pull the ball. Keep your head up and your shoulders moving. If you keep playing for more than an hour every day, it will be difficult to form hyperosteogeny. Therefore, cervical spondylosis and scapulohumeral periarthritis are difficult to produce.