The running distance and speed should be appropriate. Elderly people with weaker constitutions should start with short-distance jogging, beginning with 50 meters, gradually increasing to 100 meters, 200 meters, and even longer distances, with a typical speed of 30–40 seconds per 100 meters (the exercise intensity is similar to brisk walking). Those with slightly better stamina can run longer distances, starting from 300 or 500 meters, then gradually increasing based on their fitness level, up to 3,000 to 5,000 meters. For those with slightly poorer cardiopulmonary function, a walk-run combination can be practiced—typically 30 seconds of jogging followed by 60 seconds of walking. This cycle is repeated about 20 times for approximately 30 minutes.
Jogging should maintain an appropriate heart rate. You can use the formula 170 – age = maximum heart rate as a guideline, and your pulse after jogging should be lower than the maximum heart rate. Generally, a suitable heart rate after jogging is 96–112 beats per minute for a 60-year-old; 93–109 for a 65-year-old; 90–105 for a 70-year-old; and 84–98 for an 80-year-old.
While jogging, breathing should be natural, even, smooth, and deep—without holding your breath. It should be coordinated with your jogging rhythm. If you find yourself gasping for air, it means your pace is too fast and your body isn’t adapting well—you should slow down and adjust your breathing. Your steps should be small, avoiding landing on your heels first. Aim for elasticity and lightness; shoes with sponge insoles are recommended. Before jogging, warm up your knees and ankles, and after jogging, avoid getting chilled or resting in drafty areas.
After exercising, you should feel good—eat well, sleep well. If you feel fatigued, irritable, have a poor appetite, or sleep poorly, you should reduce the intensity of the exercise or consult a doctor.