In my clinical work, the number of patients with risk factors for chronic diseases is increasing. Here mainly refers to high weight (obesity), high blood pressure, dyslipidemia, high blood sugar, high blood uric acid. Do not underestimate the above risk factors, the accumulation of these factors is a very serious consequence of heart disease (coronary heart disease), stroke, diabetes, gout, etc.. With these risk factors, is there nothing we can do about it? No, “keep your mouth shut and your legs open” is the most useful medicine! We’ll leave the “keep your mouth shut” to the next stage, here we’ll talk about opening your legs first. Open your legs is synonymous with exercise. How to choose the right exercise? Young people, you can do strenuous confrontational sports, such as blue ball, soccer, badminton, etc., must have a group of like-minded friends together, fixed exercise time each week, mutual supervision, to prevent laziness. For middle-aged people, I recommend brisk walking and swimming, followed by cycling. Many people talk about exercise, said: I start running tomorrow, I tell you, running in general people simply can not stick to. However, brisk walking is a feasible program, the movement does not require any tools, not limited by the site, suitable for the use of free time in the evening. The so-called fast walking, that is, similar to race walking, than running steps a little smaller, slower frequency, but, if you stick to more than 30 minutes, adhere to 3-5 times a week, absolutely effective, and addictive! Swimming is a good exercise for those who need to lose weight, but seasonal, in other colder seasons, should be supplemented by brisk walking. Bicycles are also available, but compared to brisk walking, you need to buy a bicycle and are limited by the site, the accident rate is higher, etc. The elderly should avoid strenuous exercise, tai chi or slow dance, walking at a medium speed is the recommended exercise program, it should be noted that the elderly exercise is best collective action, the preparation before exercise is indispensable, appropriate rest after exercise, the exercise process should be coupled with the regulation of breath (regulate breathing), nourishing the heart (meditation) is better.