1. Adults are recommended to walk 5,000 to 8,000 steps a day for healthy walking and 3,000 to 5,000 steps for daily life (commuting to and from get off work, etc.).

2. Walking vigorously, you need to be able to walk at a speed that makes you slightly out of breath and your heart beats faster, but you can still talk and communicate.

3. Every 1,000 steps of exercise can be replaced by washing dishes for 15 minutes, mopping the floor for 8 minutes, cycling for 7 minutes, jogging for 4 minutes, etc.

4. Warm up before exercising and stretch your ankles, knees, hips, lower back, and limbs for 5 minutes.

5. When jogging, it is recommended that the forefoot touches the ground first.

6. It is recommended that the heart rate should be controlled at 60% to 75% of the maximum heart rate (220-age) throughout the running process.

7. During exercise, you can replenish water in small sips in small portions. After exercise, do not drink too much at once.

8. Do not stop and rest immediately after strenuous exercise. Instead, slowly reduce the frequency and intensity of exercise and do some stretching.

9. Middle-aged and elderly people should try to avoid climbing mountains for fear of injuring their knees.

10. Middle-aged and elderly patients with high blood pressure and cardiovascular disease are best not to exercise in the morning.

1. Drinking bone soup does not supplement calcium. Calcium supplementation mainly depends on drinking milk, eating soy products and vegetables high in calcium.

2. The calcium-supplementing soy products in the above article do not include soy milk. Soy milk contains low calcium, and the calcium is all in the bean dregs.

3. The vitamin C content in lemon water is not high. Supplementing vitamin C is not as effective as eating fruits and vegetables directly.

4. Just drinking porridge cannot nourish the stomach. Regular diet is the best way to nourish the stomach.

5. Eat more red meat to replenish blood (iron), which is more effective than eating red dates and brown sugar.

6. Eating pig trotters cannot supplement collagen, but it may make you gain weight!

7. The fruit papaya neither stimulates breast development nor has a breast enlargement effect.

8. In fact, no food has a clear breast enhancement effect.

9. There is no moderate amount of drinking that is good for health. Drinking too much is not healthy.

10. In short, there is no real supplement. Only a balanced diet of vegetables, meat, eggs, beans, nuts, etc. is healthy.