With the age of the elderly, the relative decline in the function of various organs, obese people, especially some middle-aged and elderly obese people often have diabetes, hypertension, hyperlipidemia and other diseases, so in the exercise should pay more attention to safety. (1) exercise form: long-distance walking, jogging, swimming, climbing, stair climbing, tai chi, aerobics, etc. (2) Exercise time: each exercise time should be controlled at 30-40 min, the best exercise in the afternoon. It is best for middle-aged and elderly people to exercise regularly and quantitatively, and to be unremitting throughout the year. (3) Exercise intensity: the heart rate should be 60%-70% of the highest heart rate. (4) Exercise frequency: generally 3-4 times a week. (5) exercise method: 5 min of preparatory activities, can do some waist, legs, hip joint light activities, slow walking and fast walking alternately 20 min, speed 1-2 steps / s, with 10 min of walking 1-1.2 km, basic physical exercise 15 min, sit-ups 10-20 (flat holding head or not holding head can be), push-ups 10-20, prone lifting upper body 15-20, heel lift 50 times, squat jump 15-20 times. Note (1) Exercise should be adjusted according to the specific circumstances of the individual, depending on the individual. In terms of exercise load, it is advisable to choose small to medium intensity, long exercise. (2) Special consideration should be given to whether the elderly have other diseases and complications, and regular physical examinations and physical function tests should be conducted in order to make timely adjustments and improvements. (3) While exercising to lose weight, attention should be paid to the development of reasonable eating habits, no or less high-sugar, greasy food, mainly light. (4) Swimming and aerobic dance are better forms of weight loss exercises. Both are whole-body activities, and can stimulate the interest of the exerciser, easy to adhere to long-term. (5) Exercise time has a greater impact on weight loss. 2h before dinner exercise than other time exercise weight loss effect is good. It is best to arrange in the afternoon 4-6 pm.