1. You can't dance immediately after a meal, it's wrong to go to the square dance immediately after dinner. You shouldn't eat a lot of food 30 minutes before dancing, but you can't have an empty stomach. You should do a full warm-up before dancing.2. Don't wear hard-soled shoes, slippers and tight pants, shoes should be air-cushioned shoes or soft-soled sneakers with proper soles. The shoes should be air-cushioned or soft-soled sports shoes with suitable soles. Hard-soled shoes have poor elasticity and high ground reaction, which can easily damage the calf tendons and joint tissues. Also, don't dance in tights. You should wear loose sweat-absorbent cotton clothes and pants to ensure smooth blood flow to your limbs.3. You shouldn't go home right after dancing.After dancing, you should do relaxation exercises, stretching and massaging your body, especially your calves, and massaging from your ankles to the roots of your thighs.4. You need to choose a good place to dance, if there is a fixed place for square dance training, then you should dance in a fixed place. It is best to attend in the neighborhood. Don't choose the edge of the driveway because there is a lot of dust and car exhaust (including various carcinogens); it is not suitable to use the park as a place where the knees are too hard or easy to be injured. It is best to choose a square dance venue with a wide view, fresh air or soft sandy grass, and take care to avoid wind outlets as much as possible.5. Dancing time for the elderly should not exceed one hour. For the elderly, it is best not to spend more than one hour on square dancing and Cantonese dancing. In winter, the time should be shorter, about 30 minutes. It is also important to note that the volume of the square dance music should not be too loud so as not to affect the rest of others and may damage your hearing.6. Choose the right program and don't be too blind in choosing the square dance. You should know your physical condition and what kind of dance is suitable for you. Don't follow blindly. Especially for the elderly, it is better to measure your blood pressure and pulse. Even if your blood pressure is within the normal range, it is necessary to avoid any dance that is more difficult or lasts more than 2 hours, such as hip-hop and disco. In general, you should start with simple actions. Do not rush to success. As long as you "move", you will get fit.7. Choose a good location. Many neighborhoods have regular square dance training areas. It is better to participate in the neighborhood, rather than having to "travel long distances" across the community. However, there is a lot of dust and automobile exhaust (including various carcinogens) along the way; concrete or tile floors along the roadside or in parks are too hard and may cause some damage to the joints, and should not be used as exercise areas. It is best to choose grass or soft sand with a wide view and fresh air, and try to avoid wind vents.8. Choose the right time, and don't be active too early in the morning. It is best to bring the sun out, especially in the fall and winter. It's best to wait until the fog dissipates before you start dancing; in the afternoon it's best to wait from 4:00 to 6:00 p.m., and in the evening after dinner, wait half an hour to an hour. If parks, woods and other places are used as practice areas, it is even more important to avoid the nighttime and morning hours before sunrise. It is not recommended to "smell the chicken and dance" because the surrounding trees, flowers and plants release a lot of carbon dioxide in the absence of photosynthesis, which reduces oxygen to the detriment of health. The general principle is to adjust with the seasonal and weather changes, not too mechanical. In addition, do not do strenuous exercise within two hours before bedtime, especially the elderly. Because bedtime is too early, excessive exercise before bedtime is easy to make it difficult to fall asleep, or fatigue, reducing the quality of sleep.9. Dancing time, limited to less than one hour, winter should be shorter, about 30 minutes is appropriate. The volume of music should not be too loud. Too much volume will not only affect others, but also damage their hearing. Do not disturb the residents.10. Preparation before dancing, do not eat too much food 30 minutes before dancing. However, fasting is not allowed. Fasting can easily lead to low blood sugar, resulting in weakness and dizziness and other discomforts.