Scientific exercise, exercise intensity is required to exercise at the maximum heart rate per minute plus age equal to 170-180 times; exercise frequency of 3-5 times a week, each lasting 30-60 minutes. Regular physical activity has at least four major benefits: 1, to dispel worries, renewed spirit. The best “antidote” to worry is exercise, no one can do intense exercise in the gym or climbing, but also just happened to the unpleasant things nagging. Exercise can also make the brain sharper, this is because heavy exercise not only to speed up metabolism, but also to enhance the coordination of organs. 2, weight loss and bodybuilding, improve insulin resistance. Obesity is often accompanied by hypertension, type 2 diabetes and dyslipidemia, which are all risk factors for cardiovascular disease, called insulin resistance syndrome. Research found that obesity combined with hypertension patients if the weight loss of 1kg, systolic blood pressure can be reduced by 2.5mmHg, diastolic blood pressure can be reduced by 1.7mmHg. A study in the United States confirmed that walking l hours a day with agile and lively pace, can reduce the occurrence of type 2 diabetes by half. 3, promote myocardial perfusion, reduce the risk of stroke in men. Kyoto University in Japan used group exercise therapy for 67 patients with myocardial infarction, angina, post cardiac surgery, and risk factors for coronary heart disease. The exercise prescription depended on the individual patient’s condition, and the exercise program included jogging, walking, stretching, table tennis, mini tennis, excursions, and skiing, with aerobic exercise as the main focus. At a mean follow-up of 70 months, myocardial perfusion improved in 54.8% of patients as confirmed by thallium myocardial scintigraphy. 4.Enhance bone bearing load to slow down osteoporosis.At the 3rd International Symposium on Osteoporosis in 1999, Frost, an American professor of orthopedics, introduced a new concept of osteoporosis – muscle mass (muscle volume and force corona) under the regulation of the nervous system is an important factor in determining bone strength. Muscle loading and pulling force (also known as mechanical factors) control bone strength much more than non-mechanical factors (such as various bone-related hormones, vitamins, calcium and other minerals, amino acids, fats, bone-related cytokines, etc.), with the former affecting up to 40% of bone strength and the latter determining only 3%-l0% of bone strength. In 2007, the American College of Sports Medicine (ACSM) and the American Heart Association (AHA) recommended the following physical activity levels for adults aged 18-65 years: 1. moderate intensity aerobic exercise ≥ 30 minutes/day, 5 days/week; or high intensity aerobic exercise ≥ 20 minutes/day, 3 days/week; or moderate intensity aerobic exercise 30 minutes/day, 2 days/week plus high intensity aerobic exercise 20 minutes/day, 2 days/week; 2. days/week; 2. Exercise time can be accumulated, but at least 10 minutes each time; 3. The frequency of plyometric training is 2 days/week; 4. Exercise for the elderly is based on balance and flexibility exercise.