How should the elderly exercise scientifically

　　1. Choose the appropriate exercise project: elderly It is best to do a comprehensive physical examination before exercising, and then choose appropriate exercise programs based on your physical condition. At the same time, the results of the physical examination can be used as objective indicators before exercise to facilitate comparison with the situation after exercise to judge the effect of exercise. If you are always in good health, you can also check yourself, such as squatting 10-20 times in a row, or running on the spot for 15 seconds, to see if you have symptoms such as palpitations, shortness of breath, chest tightness, etc. If not, you can start exercising. Exercise programs for the elderly must be based on healthy Choose according to your situation, conditions, hobbies, etc. Generally speaking, it is advisable to choose sports that can provide a good workout for all joints and muscles, such as jogging, brisk walking, swimming, Tai Chi, etc. You should not choose sports that are too intense, too fast, or highly competitive. Exercise equipment can also be used for exercise.

　　2. Exercise should be done step by step: As the saying goes, "It takes less than a day to freeze three feet," and "You can't become fat by eating one bite." When participating in sports exercises, you must not rush for results, but should be carried out purposefully, planned, and step by step. It must be accumulated over time, so as to achieve satisfactory exercise results. At the same time, the amount of exercise should be small when you start exercising, and then gradually increase after you get used to it. After a period of exercise, if you feel hot and sweat slightly during exercise, and you feel relaxed and comfortable after exercise, and your appetite and sleep are good, it means that the amount of exercise is appropriate and the effect is good, so you should stick to it. The exercises should be done from easy to difficult, from simple to complex, from slow to fast, and the time should be gradually increased. Every time you exercise, you should pay attention to moving from stillness to movement, from movement to stillness, and combining movement with stillness. In addition, you must master the essentials, techniques and exercise methods of movements.

　　3. Exercise must be persevering: If you want to achieve good results through physical exercise, you must persevere. You must not "fish for three days and dry the net for two days." It is best to exercise every day, for about half an hour each time ； When it is really difficult, you should not exercise less than 3 times a week. At the same time, you must arrange your time reasonably, develop a good habit of exercising on time, and pay attention to the appropriate amount of exercise.