Today is August 8, which is also our national “National Fitness Day”, today Xin Yi classroom will explain how to do healthy exercise for individuals! Life is about exercise, and exercise requires science. Scientific physical activity can prevent disease, enjoy the body and mind, and promote health. According to the National Sports Administration’s 2014 survey on the status of national fitness activities, the proportion of urban and rural residents in China who regularly participate in physical exercise is 33.9%, of which the regular exercise rate of residents aged 20 to 69 is only 14.7%, the regular exercise rate of adults is at a low level, and the lack of physical activity has become an important reason for the occurrence of many chronic diseases. At the same time, the changes in indicators such as cardiorespiratory endurance, flexibility, muscle strength, muscle endurance and body composition are not optimistic, and most residents still have a great blindness when participating in physical activities. Regular and moderate physical activity can help prevent and improve overweight and obesity and chronic diseases such as hypertension, heart disease, stroke and diabetes, as well as promote mental health, quality of life and well-being, and social harmony. 1. Understand the health benefits of exercise. It is recommended that individuals raise awareness of physical activity and develop exercise habits. Understand and master the knowledge related to national fitness and physical activity, integrate physical activity into daily life, master exercise skills, move less and more, reduce sedentary, maintain a healthy weight; scientific exercise to avoid exercise risks. 2.Motion is beneficial, and it is important to adhere to it. Before exercising, you need to understand the history of illness and family medical history, assess the physical state, encourage the development of exercise programs under the guidance of family doctors or professionals, choose the appropriate exercise mode, intensity and amount of exercise to reduce the risk of exercise. Encourage more than 3 times a week, 30 minutes or more of moderate intensity exercise, or a total of 150 minutes of moderate intensity or 75 minutes of high intensity physical activity. Try to move as much as possible in your daily life to achieve a physical activity level of 6,000 to 10,000 steps per day. Eat and move in a balanced manner, so that the excess energy intake is consumed by way of exercise to achieve a balance of all body functions. A complete exercise includes preparation activities, formal exercise, finishing activities. A week of exercise and fitness includes aerobic exercise, strength exercises, flexibility exercises, etc. Advocate families with small, portable and easy-to-use fitness equipment suitable for family members. 3. Exercise for the elderly helps to maintain physical function and slow down the degeneration of cognitive function. Advocate that the elderly should choose the exercise method that is compatible with their physical fitness and health. While paying attention to aerobic exercise, pay attention to muscle strength exercises and flexibility exercises, appropriate balance exercises, strong skeletal muscle system, and prevent falls. Advocate the elderly to participate in regular blood pressure and blood sugar measurement during exercise and adjust the amount of exercise. 4, special groups, such as pregnant women, patients with chronic diseases, people with disabilities, etc., it is recommended to exercise under the guidance of doctors and exercise professionals. Simple obese patients should at least meet the recommended amount of exercise for general adults. Weight control should be performed for more than 45 minutes of low to moderate intensity exercise per day. During weight loss, it is recommended to emphasize muscle strength exercises to avoid loss of muscle and bone weight. Advocate the combination of exercise and diet control to reduce body weight. 5, mainly physical labor people, pay attention to the combination of work and rest, to avoid “overwork”, through exercise to promote the overall development of the body. After a period of work can be changed to a relaxed way of exercise to reduce muscle pain and stiffness, eliminate local fatigue, but the amount and intensity of exercise should not be too large. I believe that after reading the above you have a general understanding of personal health exercise planning, take action and work hard for your health.