Walking is a favorite fitness method for the elderly, which is characterized by being gentle, easy, safe and smooth, suitable for all people with independent living ability. This exercise, regardless of age, gender, time, space and other conditions of the restrictions, is a more ideal way of fitness for the elderly. Walking should be consistent. Older people generally walk for about half an hour each time, at least three times a week. For the elderly, especially in the past for the sedentary less active elderly brain workers, should develop exercise plans, walk after feeling not very tired, pleasant and comfortable for the principle of walking speed must vary from person to person, depending on their physical conditions. Walking is generally arranged in the morning and evening, after meals should generally sit quietly for 20 to 30 minutes before walking. Choose to walk in fresh air, pleasant climate, beautiful scenery, birdsong, green hills and water environment is even better. Walking, like jogging, plays a positive role in human health. Regular muscle activity can make the muscle capillaries proliferate, exercise muscle metabolism increases, so that protein synthesis increases, to prevent osteoporosis and femoral neck fractures in old age. At the same time, after physical activity, prompting lung capacity, heart function to strengthen, prompting the improvement of blood circulation function. Gastrointestinal motility also increases and digestion is enhanced. The body posture of walking is easy and comfortable, the upper limbs swing freely, the abdominal muscles contract, the breathing is even and slightly deepened, and regular walking can also play a stabilizing role on the function of the nervous system. Walking is very effective in preventing obesity in old age and can promote the consumption of calories and avoid the accumulation of adipose tissue. Swimming can not only exercise physical fitness, but also exercise the strong will of people, is a whole body exercise. People swim in the water, the water has a pressure effect on the human chest, the density of water than air, therefore, the respiratory muscles are exercised, lung capacity increased. The impact of water waves on the human skin, there is a self-massage effect, heart discharge also increased significantly, enhance heart function. Regular swimmers, health benefits, frozen shoulder, chronic cervical spondylosis, lumbar spine osteophytes, obesity have a certain auxiliary therapeutic effect. Older people should pay attention to swimming: 1, before participating in swimming must be a medical examination, under the guidance of a physician. 2, swimming before the limbs, waist activities, to prevent cramps in the water. 3, the time is generally about 1 hour, the water temperature should not be too cold. 4, do not swim in deep water or rapids to prevent accidents.