After middle age, human physiological functions start to move from the vigorous period to the aging period, and the functions of various tissues and organs of the body begin to gradually fail. From the age of 30, the physiological functions decline at a rate of 0.7% to 1% per year, and the blood transfusion capacity of the cardiovascular system decreases by 0.7% per year, which can easily lead to coronary heart disease, hypertension and other cardiovascular diseases; muscle tissue cells decrease by 2% to 3% per year after the age of 30. Middle-aged people who are fat due to lack of exercise and reduced metabolic function have 7 times greater chance of developing diabetes and 8 times higher chance of developing hypertension and hyperlipidemia than normal people. From 30 to 60 years old, as the body ages, the body and subcutaneous fat will increase year by year while the functions of the tissues and organs decline. This creates the opportunity for middle-aged people who do not exercise enough to induce various diseases and even die young. Middle age is the golden age of a person’s life, which is always associated with a successful career and stability and abundance. However, compared with the young age, middle-aged people unknowingly consume more calories, while the time for sports and exercise is relatively significantly less. Too little exercise triggers the production of precursor factors in the body, which can cause people to age quickly. Moderate exercise and physical activity in middle-aged people can delay and reduce the production of a large number of precursors in the body, which naturally postpones and slows down the aging process. Therefore, middle-aged people who exercise regularly are younger and more energetic than their non-athletic peers. The aging of people is inevitable, this is a natural law, but it does not mean that it can not be changed. Practice has proved that middle-aged and elderly people can delay and postpone the decay or loss of human tissues and organs through moderate exercise. Some sports such as gymnastics, jogging, walking, tai chi, swimming, etc. not only enhance the function of body organs and delay the aging process, but also adjust the physiological and psychological state of people, release the pressure and tension from outside, and relax the mood. Not all sports can achieve fitness, this should be especially clear to those who have the conditions to work out, because no matter what kind of sports, there must be a certain limit of intensity. The exercise that has fitness significance should be aerobic exercise. Aerobic exercise should be in the process of exercise, mainly aerobic metabolism for energy, it requires each exercise must reach a certain time, exercise at all ages when the heart rate must reach a certain frequency, each week must adhere to a certain number of exercises, so the exercise can fully decompose the body’s sugar, and even consume body fat, is the most effective way to fitness and weight loss. Anaerobic exercise is different from this, often in the absence of oxygen for high-intensity exercise, such as 100-meter fast running, 200-meter fast running, due to the intensity of the exercise is too large, the body’s sugar is too late to break down for oxygen, which produces a lot of lactic acid. At the end of the exercise will be muscle soreness, big breath, pale, panic and shortness of breath, muscle twitching, in a short period of time the body does not recover. It is a kind of destructive exercise, which is unacceptable for middle-aged and elderly people. Aerobic exercise can not only significantly improve the nutrition and lipid metabolism of the heart, so that the arterial walls maintain a certain degree of elasticity, but also the blood in the body will produce a series of anti-atherosclerotic substances, thereby reducing the possibility of people suffering from cardiovascular disease. According to the standard, often used: jogging, swimming, walking, cycling, radio exercise, dancing are aerobic exercise, but most do not reach a certain intensity. How to determine whether your exercise is aerobic? Heart rate is the best measure of exercise intensity. No matter what kind of exercise, as long as you can keep the heart rate in a certain range is aerobic exercise, and this degree of exercise should be maintained 3-5 times a week, each time adhere to more than 20 minutes, like qigong, walking, taijiquan such as light exercise, can only be considered to eliminate tension exercise. Heart rate during exercise: (200 – age) x 60 to 80%. When exercising can be derived from the formula: heart rate = 170 – age, for example, 40-year-old people, exercise to keep the heart rate at about 130 is best. The heart rate during exercise should be obtained by counting the pulse for 10 seconds immediately after the exercise stops and then multiplying by 6. You should feel full of energy after exercise to indicate that the intensity is normal. The amount of exercise is not set in stone, the amount of exercise should be small at the beginning, 2-3 weeks later can gradually increase the amount of exercise, if the exercise after feeling fatigue, should be appropriate to reduce the amount. Fast walking for the better fitness method, is aerobic metabolic exercise, the body’s large muscle groups, large joint sustained endurance exercise, the body produces heat, oxygen consumption, low intensity, rhythm, can last a long time. This is the magic of aerobic metabolic exercise that controls blood pressure, increases blood flow and enhances oxygen delivery through exercise. It improves heart function, increases lung capacity and the ability to inhale oxygen, increases bone density and prevents osteoporosis; reduces excess fat and prevents obesity-related diseases from occurring; reduces emotional tension and promotes the release of analgesic endorphins; promotes family harmony and enhances the quality of sexual life between couples, making work and life fun. Walk with confidence: determine their own health, gradually start with a small amount of exercise, discomfort to find a doctor, longer time to prepare for drinking water, the body is free to swing, swing up the arms, excluding selfish thoughts, happy mood to walk. Exercise heart rate to “effective heart rate range” and maintain at least 20 minutes of endurance exercise each time, 2-3 times a week. Master the exercise heart rate to ensure safety, the cardiovascular system can only be improved under the stimulation of a certain exercise intensity, but this intensity can not be too large, otherwise it will become anaerobic metabolism, this heart rate range is called “effective heart rate zone”. After mastering your “effective heart rate zone”, you will be able to control the amount and intensity of exercise when engaging in different sports. By incorporating walking into your life, you can enjoy walking whenever and wherever you want, and walk freely, which brings you a new lifestyle and a new quality of life.