Physical activity can reduce mortality from cardiovascular disease, enhance physical fitness and improve quality of life, and also significantly reduce cardiovascular disease risk factors such as obesity, diabetes and hyperlipidemia, making it an effective, low-cost physiological approach to disease prevention and treatment. A moderate amount of exercise can reduce cardiovascular disease by 15% to 39%, stroke by 33%, clonus by 22% to 33% and fractures caused by osteoporosis by 18%. The amount of fitness exercises for middle-aged and elderly people should be light to moderate power exercises. These exercises can enhance muscle strength and strengthen the joints. The Harvard Graduate Women’s Health Study found that 4200 KJ/week (equivalent to 30 minutes of exercise per day, 4-5 days per week) of systematic exercise reduced mortality by 20%. A moderate amount of exercise minimizes mortality and is equivalent to 3-5 hours of brisk walking, 2-3 hours of jogging or 1-2 hours of racing per week. Physical training should not be done in the following conditions: unstable angina, severe valvular stenosis or closure insufficiency, progressive heart failure, uncontrollable arrhythmias, recent embolic events, acute stages of pericarditis and myocarditis, and severe uncontrolled hypertension. Physical activity in middle-aged and older adults should be fitness or therapeutic. The amount of exercise must be based on one’s exercise tolerance and should be done gradually according to a plan, engaging in those exercises that are easy to perform. The ideal forms of exercise are those that are dynamic, have a fixed site, and have a low to moderate demand on the cardiovascular system. Aerobic exercises are generally recommended, such as walking, jogging, tai chi, aerobics, fitness dance, alternating walking and running, going up and down stairs, cycling, swimming, etc. Healthy middle-aged people can carry out moderate intensity exercise, the elderly and frail people and patients with cardiovascular disease should carry out small intensity exercise, controlled at 50%-70% of the maximum oxygen consumption, should not be too high. Heart rate and maximum oxygen consumption is currently a simple and easy to evaluate the intensity of exercise, exercise target heart rate calculation formula: (220 – age – quiet heart rate) × target exercise intensity (maximum oxygen consumption / %) + quiet heart rate. For example, if a 60-year-old person has a quiet heart rate of 70 beats and a target exercise intensity of 60% oxygen consumption, his target heart rate is: (220-60-70) × 60% + 70 = 124 beats per minute. Outdoor exercise in winter can regulate metabolic functions, increase heat production, enhance cortical excitation and thermoregulation, and thus winter exercise is an important method to fight cold and protect Yang. However, the province’s cold winter climate, the elderly in winter exercise should pay attention to the following aspects: 1, to choose the right time and environment. The best time to exercise in winter should be about 9 to 11 o’clock in the morning or 2 to 4 o’clock in the afternoon. And choose the time when there is no fog. Morning exercise in the trees is not advisable, because there is no sunlight, the respiration of the trees themselves will produce a lot of carbon dioxide, long-term exercise in the woods will appear dizzy, body discomfort. 2. to pay attention to keep warm. The elderly body thermoregulatory function decline, the last little circulation is poor, anti-chill immunity is not as strong as when young, therefore, easy to cold air or wind cold attack and cause a variety of diseases, therefore, the elderly winter refining can not ignore warmth. The elderly should wear multi-layer, light and warm clothing when exercising. If you sweat too much, you should change your underwear in time and avoid wearing sweaty clothes in the cold wind. For the face, nose, ears, hands, etc. in addition to often rub, rub, massage, you can also smear some antifreeze cream to protect. 3. start exercise should not open wide mouth breathing, otherwise a lot of cold air into the abdominal cavity, will cause stomach pain, cold air directly stimulate the mucous membrane of the throat and bronchi, will cause cough or induce respiratory diseases. 4. Older people should have a full understanding of their health before winter exercise, it is best to make a comprehensive physical examination; such as heart, lung, brain and other organic diseases should be exercised according to medical advice, and carry first-aid drugs, and strive for companionship or group activities. If there is dizziness, chest pain, palpitations, pale, sweating and other conditions, should immediately stop exercise. 5, do not exercise on an empty stomach. Exercise requires a lot of energy consumption, and the main source of energy depends on the decomposition of fat, fasting exercise, the concentration of free fatty acids in human blood will be significantly higher. Older people due to reduced myocardial capacity, excess fatty acids bring toxicity often make the elderly produce arrhythmias, so that the liver synthesis of triglycerides increased, will cause and aggravate the elderly coronary heart disease, atherosclerosis. The first thing you should do is eat some food and drink a glass of warm water in the morning, and avoid exercising half an hour before meals, an hour after meals and an hour before going to bed. 6. It is not advisable to sit down and rest immediately after exercise, and it is not advisable to drink a lot of water immediately and not to take a bath immediately.