Recently, temperatures have risen in many parts of China, and people's enthusiasm for outdoor fitness has also increased. However, experts remind that spring exercise should strictly follow the principles of "moderate, diverse, gradual, and protective" to avoid sports injuries caused by blind exercise and truly achieve healthy exercise and a happy life. Pan Qi, chief physician of the endocrinology department at Beijing Hospital, believes that it is necessary to correct the cognitive bias that "exercise until sweating profusely is effective". 150 minutes of moderate intensity exercise per week can achieve the effect of exercise, and brisk walking, cycling, or traditional health exercises are all suitable. In response to the fragmented time characteristics of urban populations, Pan Qi suggests integrating sports into daily life scenarios, such as getting off one stop in advance and walking, squatting against the wall during office breaks, and engaging in outdoor activities such as kite flying and hiking on weekends. Traditional exercises such as Ba Duan Jin and Tai Chi, which combine balance and flexibility training, are also good choices to adapt to the growth and development patterns of all things in spring. In terms of exercise protection, warm-up exercises are particularly important. Pan Qi said that there should be a warm-up period for the body before exercise, and at the same time, start with short-term exercise, gradually adapt to it, and then gradually increase the amount of exercise. During exercise, it is important to pay attention to the appropriate intensity and achieve a slight sweating and slightly soreness in the muscles. If symptoms such as headaches and palpitations occur during exercise, stop and rest. If the symptoms do not improve or continue to worsen, seek medical attention promptly. In addition, after the exercise, everyone should do stretching exercises to relieve muscle tension. Xu Jianfang, director of the National Physical Fitness and Scientific Fitness Research Center at the Sports Science Research Institute of the General Administration of Sport of China, reminds elderly people with chronic diseases to choose their exercise methods according to their own conditions. For example, patients with cardiovascular disease should avoid exercising in a low temperature environment, patients with hypertension should avoid exercise that needs to hold their breath, and patients with diabetes should avoid exercise on an empty stomach. It is best to exercise 90 to 120 minutes after a meal. Experts emphasize that exercise is a long-term investment in health, and there is no need to pursue immediate results. Seizing the opportunity of spring growth, scientific exercise combined with sufficient sleep and balanced diet, can achieve the health goal of "preventing illness". (New Society)