Core Viewpoint - The article emphasizes the importance of fitness and exercise as a lifestyle choice, particularly on the occasion of the 17th "National Fitness Day" in China, encouraging individuals to engage in various forms of physical activity and to be aware of safety and health practices while exercising. Group 1: Common Exercise Activities - Swimming is highlighted as a full-body aerobic exercise with low impact on joints, beneficial for respiratory system strengthening [1] - Cycling is noted for enhancing leg muscle strength and cardiovascular function, while emphasizing safety measures such as wearing helmets and choosing safe routes [2] - Brisk walking improves cardiovascular function and muscle strength, with recommendations for step frequency based on fitness levels [3] - Ultra-slow jogging is described as a low-pressure exercise suitable for beginners and older adults, with specific posture guidelines [4] Group 2: Pre-Exercise Preparations - Indoor exercise should be conducted in a temperature range of 25℃ to 28℃ to prevent joint issues, and proper ventilation is necessary to avoid symptoms like dizziness [5] - Outdoor exercise should be scheduled to avoid high temperatures, preferably in the early morning or late evening [6] - Wearing breathable clothing made from light, sweat-absorbing materials is recommended [7] - Sun protection measures are advised to prevent sunburn and heatstroke [8] Group 3: Hydration Guidelines - Pre-exercise hydration is important for thermoregulation and to prevent dehydration [9] - During exercise, it is recommended to hydrate in small amounts frequently for better absorption [10] - Post-exercise, individuals should avoid excessive drinking, especially of cold beverages, to prevent digestive issues and cramps [10] Group 4: Common Exercise Misconceptions - The belief that longer exercise durations are better is challenged, emphasizing quality over quantity to prevent injuries [11] - Relying solely on exercise for weight loss is misleading; dietary adjustments are also necessary for effective weight management [13] - Experiencing pain during exercise should prompt immediate cessation, as it signals potential injury [14] - Repeating the same exercise routine can lead to imbalanced muscle development, neglecting other muscle groups [15]