Some people say: can daily physical activities such as doing housework and carrying luggage replace exercise? The answer is no. Effective scientific exercise must ensure the appropriate intensity and amount, in addition, the exerciser must achieve a certain heart rate and maintain a certain amount of time to be considered an effective exercise. First, every person who intends to exercise, before exercise should first assess whether they are suitable for exercise. Temporarily unsuitable for exercise include people with severe hypertension (systolic blood pressure often > 180mmHg), with serious heart disease, severe diabetes, the acute phase of various diseases, etc. Second, the development of individual exercise plans to develop a suitable exercise plan based on personal circumstances such as type of exercise, exercise intensity, duration and frequency 1, the type of exercise including aerobic and anaerobic exercise Aerobic exercise is characterized by: low intensity, slow pace, heart rate is not fast, slow breathing, energy consumption to fat-based. Such as jogging, brisk walking, aerobics, etc. Anaerobic exercise is characterized by: high intensity, fast pace, heartbeat is generally greater than 150 times / min, rapid breathing, energy consumption is mainly glucose. Such as boxing, fast running, playing soccer, etc. 2.Exercise intensity is usually measured by heart rate: the commonly used formula to calculate the maximum exercise intensity of heart rate (times/minute) = 200 – age (this formula is only applicable to about 60% of the population). Exercise heart rate control at 60-90% of the maximum heart rate. Exercises with high exercise intensity, such as swimming and rope skipping, consume about 10.5 kcal per minute; exercises with medium intensity, such as badminton and jogging, consume 9.45 kcal per minute; exercises with low intensity, such as ballroom dancing and flat cycling, consume 5.25 kcal per minute; exercises with minimum intensity, such as tai chi and walking, consume 2.1 kcal per minute; 3. Duration and Frequency At least 3 times a week, at least 30 minutes each time. If you are starting to exercise, it is recommended to practice from brisk walking first, and slowly increase the amount. Third, the precautions before and after exercise 1, the preparation before exercise: choose loose sweat-absorbing, sweat-absorbing clothing, moderately sized shoes and socks. 2, exercise to pay attention to water and electrolyte replenishment. 3, warm up 10 minutes before exercise, and 10 minutes after the end of exercise to chill, do not stop immediately. 4, people with cardiovascular disease should not exercise in the morning 6 to 11 o’clock, this time is the peak of cardiovascular disease, it is best to exercise in the afternoon or evening out. 5, hot and humid weather should reduce the amount of exercise. 6, in addition to the above aerobic and anaerobic exercise, it is also recommended that resistance exercise be performed 2 to 3 times a week (≥ 48h between exercises) to exercise muscle strength and endurance. Exercise areas should include the upper limbs, lower limbs, trunk and other major muscle groups. 7. The exercise program should be adapted to each participant’s age, physical health, and physical tolerance, and regularly evaluated to adjust the exercise program when appropriate. Exercise diaries are encouraged to be recorded in the daily routine. 8.Integrate healthy habits into daily life and become a part of life.