1, wear less clothes before exercise, which is slightly warm. When the temperature is low in winter, the change of temperature will increase the heat loss of human body. In order to keep warm and keep out the cold, some elderly people are used to wearing more and thicker clothes to participate in sports. As a result, they often sweat too much and have no time to undress and sweat, which leads to discomfort such as undressing and catching a cold after exercise. Therefore, before running, you should be prepared near your home, reduce your clothes and do long-distance running after it is warm (slightly hot). At the end of exercise, it is advisable to dress and keep warm before the body feels cold.

2. Indoor air circulation. Many elderly people enter the room after long-distance running exercise, and the original feeling of smooth breathing and comfortable lungs soon disappears, and then discomfort such as shortness of breath, chest tightness, dizziness and fatigue occurs. Some people will think that this is because of too much exercise. In fact, many times it is because the temperature difference between indoor and outdoor is too large, and the indoor air is not circulating. Therefore, the living room should be clean and dry to avoid air circulation. If it is too sultry, it will make people's heartbeat weak, blood circulation slow down, sweat glands sweat a lot and evaporate, which makes people particularly prone to fatigue. Relevant research shows that the indoor environment with temperature 15~25℃ and relative humidity of 50%~70% is more suitable for the rest and physical recovery of the elderly after exercise.

3. Strengthen nutrition after exercise. Tonifying in winter has always been one of the means for the elderly to adjust their bodies. This is because people have a good appetite in winter and the digestive system has a strong absorption capacity. The elderly should increase the intake of sugar, vitamin B and vitamin C on the basis of ensuring normal diet according to the actual situation that aerobic decomposition consumes a lot of glycogen in endurance fitness exercise. You can consider using the starch of grains and beans and the consumption of peppers, cauliflower, radish and cabbage to supplement it, but don't overeat.

4. Walk with your head held high. There is rain, snow, wind and frost in winter, and old people often have the habit of bowing their heads and holding their chests when they go out. From the point of view of sports physiology, the bad posture of holding the chest with the head down often may cause scapulohumeral periarthritis and tendinitis in the middle-aged and elderly people, cause tension in the head joints and surrounding muscles, lead to excessive bending of the spine, and cause backache. Therefore, the elderly should wear flat-bottomed sneakers when walking and running, and try to hold their heads up and hold their chest high. This can not only increase the vital capacity by 5%~20%, but also reduce the discomfort caused by holding your head down and holding your chest.