1. moderate exercise. A lot of exercise may slowly damage your health. For example, running more than 15 miles per week is a bit excessive. It is recommended to exercise 4 to 5 times a week for 30 minutes each time. Cooper believes that as long as moderate exercise can effectively reduce the risk of cardiovascular disease and cancer.

2. Go to exercise. Cooper thinks jogging (every mile 12 minutes) is a good way to keep healthy. Its effect is no worse than jogging (9 minutes per mile), and it also avoids the damage to the knee joint caused by running.

3. See the needle. Instead of exercising in the gym for 30 minutes, you can make full use of your spare time. Walking the dog 10 minutes, washing the car 10 minutes and doing housework 10 minutes every day are equally effective.

4. Alternate exercise. For example, ride a bike today and jog tomorrow; Or the speed is fast and slow when running, which enhances the exercise of the heart.

5. Don't judge health by weight. Exercise can usually lose weight, but weight doesn't mean anything. Fat people who are diligent in fitness are much healthier than thin people who sit still. Don't worry about being overweight

6. Multi-pronged approach. Fitness is a systematic project, and physical exercise is very necessary for physical and mental health, but not everything. Pay attention to diet, quit smoking and detoxify, control drinking, and don't be too nervous.

Common aerobic exercises include: walking, brisk walking, jogging, skating, swimming, riding a bike, playing Tai Ji Chuan, doing fitness dance, skipping rope/doing rhythmic exercises and so on. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted continuity and long time. Compared with explosive anaerobic exercises such as weightlifting, running, high jump, long jump and throwing, aerobic exercise is a continuous exercise, lasting more than 5 minutes, and there is spare capacity.