Carrying out scientific physical exercise, the development of science and technology has promoted the improvement of people's living standards and changed people's way of work and rest; At the same time, in life and work, physical activity and physical consumption are decreasing day by day, which brings new problems to people's health. Nowadays, the rapid development of computer technology and network technology not only provides great convenience for people's life and work, but also brings "computer network syndrome" that harms the health of some people. With the improvement of living standards, people's diet level is gradually changing. Excessive nutrition intake and insufficient energy consumption lead to the spread of modern "civilized" diseases such as obesity and cardiovascular diseases. More and more signs show the importance of keeping healthy. Proper physical exercise is an effective way to keep healthy, improve work efficiency and ensure the quality of life. I think physical exercise should be personalized, and everyone should choose an exercise method that suits them and interests them according to their age, gender and physical condition, which is the basis of scientific exercise. If you force yourself to do physical exercise that you don't like with the mentality of exercising for the sake of exercising, then this process must not be a process of enjoying and relaxing, because if you don't enjoy exercise, you will be so-so, then you will not achieve the expected effect, let alone relax. Therefore, it is necessary to define the exercise goal. When making an exercise plan, we must first make clear the purpose of exercise and determine a practical exercise goal. This can overcome the blindness of exercise, strengthen consciousness and improve the enthusiasm of exercise. In one day, you can arrange: 20 ~ 30 minutes in the morning, 30 ~ 60 minutes after class in the afternoon, and 10 ~ 15 minutes after dinner. You can also adjust the time appropriately according to the actual situation. Secondly, the intensity of exercise should vary from person to person, follow the principle of gradual progress, and the intensity of exercise should be from small to large. Being eager for quick success and instant benefit will not only fail to achieve the expected results, but also harm yourself. This is what I learned from my own experience. When choosing exercise content or items, we should consider the exercise value of each item as much as possible, and choose the most effective content according to the actual situation of an individual's age, gender, health status, hobbies, exercise goals and so on. Scientific physical exercise needs to pay attention to the following items:

1, properly replenish water. You will lose a lot of water during exercise, so you must drink more boiled water and eat more soft foods such as pears, apples, milk and fresh vegetables after exercise.

2. Warm up before exercise. Warm-up activities are necessary for any kind of exercise.

3. Exercise intensity should be moderate. I feel a little hot and sweaty during exercise, and I feel relaxed and comfortable after exercise. This is the standard of good effect. On the contrary, if you are very tired after exercise and still feel unwell after rest, headache, dizziness, chest tightness, palpitations and reduced food intake, then the exercise may be too much.

4. Prevent sports injuries. Pay attention to the method of exercise every time. Besides being fully prepared, we should also pay attention to the range and intensity of exercise, and don't force ourselves to do some difficult movements.

5, you can't do morning exercises on an empty stomach. During exercise, the body consumes a lot of energy. After a night of digestion and metabolism, the food eaten the night before has been digested, and there is basically no energy in the body to consume. If you exercise in your stomach, you are prone to hypoglycemia.

6. It is not advisable to exercise after a full meal. After meals, the blood circulation in the digestive system will greatly increase, while the blood circulation in other parts of the body will be relatively reduced. If you start exercising immediately, the process of digestion will be blocked and the gastrointestinal tract will easily get sick. So it is better to exercise for 30 minutes after meals.