老年人运动指南（原创）

jacky

file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-781.png

Older adults （ages 65 and older）   老年人（65岁或以上）

Cardio Exercise 有氧训练

FOLLOW THE ADULT GUIDELINES 遵循成年人的运动指南

If there are limitations due to chronic conditions, avoid being inactive and be as physically active as your abilities allow.

即使受慢性疾病的影响，也应避免久坐不动，应在能力允许的范围内活动。

file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-12885.pngActivity Examples

Moderate-intensity: Ballroom dancing, brisk walking or water aerobics.

file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-15058.png中等强度活动：交际舞，快走或水中有氧操。

Vigorous-intensity: Hiking or climbing stairs.

大强度活动：徒步旅行和爬楼梯。

Strength Exercise力量训练

file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-13200.pngFOLLOW THE ADULT GUIDELINES as much as your abilities will allow

遵照成年人运动指南并根据个人能力进行力量训练

Do exercises that maintain or improve your balance, strengthen your core and increase your flexibility.

做能够保持或提高平衡、提高核心力量以及增加柔软性的运动。

Activity Examples 活动种类

Muscle-strengthening: Walking backwards or on your toes, Tai Chi (a form of martial arts).

肌肉强化运动： 脚尖着地向后走、太极。

Remember to stretch every time you exercise, or at least 3 times per week.

记得在每次运动的时候进行拉伸，或每周最少拉伸三次。

Adolescents and adults with disabilities should work with their health care provider to identify the types and amounts of physical activity appropriate for them. Whenever possible, adolescents and adults with disabilities should meet the physical activity guidelines for their age group or participate in as much activity as their condition allows.

残疾青少年及成年人应由他们的健康保健医师来为选择适合他们的体力活动的种类及活动量。如果可以，残疾青少年及成年人应该达到与他年龄相符的体力活动指南推荐的运动量或在他们身体允许的条件下尽可能的多运动。

On a scale of 0–10, with 0 equaling inactivity or rest and 10 equaling maximum effort: *moderate-intensity refers to activity that is usually performed at a 5 or 6 level of effort. **vigorous-intensity refers to activity that is usually performed at a 7 or 8 level of effort.

以0-10的级别来划分，0表示休息或不运动，10表示最大费力程度的运动。

中等强度运动通常是指5-6的费力程度。大强度通常是指7-8的费力程度。

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