How can the elderly exercise and lose weight to be healthier?

　　1. Primary stage:

　　After getting up in the morning, go outside to dance Yangko or dance a middle-aged and elderly fitness disco. The specific methods are as follows:

　　(1) Dance the Yangko dance with the group for 20 to 30 minutes.

　　(2) Walk (slowly) 600 to 1,000 meters to the park.

　　(3) Relax and walk 600 to 1,000 meters home.

　　For the above training, the amount of exercise varies from person to person. Pulse per minute = 220 - age × 0.7 is the best.

　　2. Intermediate stage:

　　(1) For weight loss mat physical exercises, you should complete 3 sets of sit-ups (50-60) times; kneel and then kick (50-60) times.

　　(2) Relax dance practice, do it for 5 to 10 minutes.

　　(3) A variety of jumping exercises (including in-situ abdominal jumps, vertical jumps, etc.), do 2 groups, each group does about 200 to 300 light jumps. The pulse is controlled at 20-22 beats/10 seconds.

　　(4) Bodybuilding disco for middle-aged and elderly people, dance for 20 minutes.

　　3. Advanced stage:

　　(1) Various jumping exercises 600 to 1,000 times (divided into multiple groups, light jumping). The pulse is controlled at 24-25 beats/10 seconds.

　　(2) Middle-aged and elderly people should do 2 to 3 sets of aerobics for about 30 minutes.

　　(3) Walk briskly 600 to 1,000 meters to the park.

　　(4) Hold a small dumbbell to do upper arm circles, forearm circles, lateral raises, squat down with the bells, and do it for about 40 minutes.

　　Excessive exercise for the elderly may cause injuries such as sprains and fractures, and even life-threatening injuries in severe cases.