The greater the intensity and duration of exercise, the better the fitness effect. On the one hand, excessive exercise can easily lead to physical fatigue and even cause sports injuries. On the other hand, being obsessed with high-intensity exercise can also make it difficult to persist due to the high difficulty and heavy physical burden of the exercise. Normally, it is recommended that healthy individuals engage in moderate to high-intensity aerobic exercise for no less than 150 minutes per week. In other words, it is a reasonable choice to stick to moderate or high intensity aerobic exercise for more than 30 minutes every day, such as fast walking, jogging, playing table tennis, play badminton, swimming, etc; At the same time, it is necessary to combine resistance exercises 2-3 times a week, which involve using muscles to resist external resistance and increase muscle strength and endurance, such as squats, dumbbell training, and elastic band exercises. It is worth mentioning that traditional forms of exercise such as Ba Duan Jin and Tai Chi combine multiple advantages of aerobic exercise, resistance exercise, balance training, and flexibility training, which have a good effect on improving health status. It should be noted that when choosing a mode of exercise, one should consider their own situation. Exercise is a gradual process of body adaptation. It is recommended to start with low-intensity, short-term exercise and gradually increase the intensity and duration of exercise to reduce or avoid sports injuries. (New Society)