Exercising With Chronic Conditions
Almost anyone, at any age, can do some type of physical activity, even with a chronic condition.
几乎任何年龄的人都可以进行某种类型的体育活动，即使患有慢性病。
In fact, older adults with chronic conditions can benefit from physical activity .
事实上，患有慢性病的老年人可以从体力活动中受益。
For most, moderate-intensity activities (such as brisk walking, riding a bike, swimming, weightlifting, and gardening) are safe, especially if you build up slowly.
对于大多数人来说，中等强度的活动（例如快走、骑自行车、游泳、举重和园艺）是安全的，尤其是如果您锻炼缓慢的话。
Talk with a doctor about your health condition and create a physical activity plan that works for you.
与医生讨论您的健康状况并制定适合您的身体活动计划。
Below, you’ll find physical activity guidance for people with certain chronic conditions.
下面，您将找到针对患有某些慢性病的人的身体活动指南。
Physical activity reduces the risk of health conditions that can contribute to age-related cognitive decline and may help delay or slow it.
体力活动可以降低健康状况的风险，而健康状况可能会导致与年龄相关的认知能力下降，并可能有助于延迟或减缓这种情况。
In people with Alzheimer’s disease and related dementias , physical activity may improve some aspects of cognition.
对于患有阿尔茨海默病和相关痴呆症的人来说，体力活动可能会改善认知的某些方面。
It can also help them feel better, maintain a healthy weight, and have regular toilet and sleep habits.
它还可以帮助他们感觉更好，保持健康的体重，并养成规律的如厕和睡眠习惯。
Older adults with mild cognitive impairment (MCI) might be able to exercise the same way as someone without cognitive impairment, whereas people with dementia may need assistance from a caregiver.
患有轻度认知障碍 (MCI) 的老年人可能能够像没有认知障碍的人一样进行锻炼，而患有痴呆症的人可能需要护理人员的帮助。
If you are a caregiver , try exercising together and adapting activities to make being active easier and more enjoyable.
如果您是看护者，请尝试一起锻炼并调整活动，使活动变得更轻松、更愉快。
Be realistic about how much activity can be done at one time — several short “mini workouts” may be better than one long session.
现实地考虑一次可以完成多少活动——几次短暂的“迷你锻炼”可能比一次长时间的锻炼更好。
Talk with a doctor about what they would recommend for your situation.
与医生讨论他们会针对您的情况提出什么建议。
Older adults with arthritis, the most common form being osteoarthritis , who are regularly physically active benefit from decreased pain and improved physical function and quality of life.
患有关节炎（最常见的形式是骨关节炎）的老年人，定期进行体育锻炼可以减少疼痛，改善身体功能和生活质量。
Both aerobic and muscle-strengthening activities contribute to these benefits.
有氧运动和肌肉强化活动都有助于这些益处。
Try doing low-impact activities, such as swimming, walking, and tai chi, which put less stress on your joints.
尝试进行低强度的活动，例如游泳、散步和打太极拳，这些活动可以减轻关节的压力。
When done safely, being physically active with arthritis shouldn’t make the disease or pain worse.
如果安全地进行，患有关节炎的体力活动不会使疾病或疼痛恶化。
Speak with a health care provider about what exercises may work for you.
与医疗保健提供者讨论哪些运动可能对您有效。
Most people living with chronic pain can exercise safely.
大多数患有慢性疼痛的人都可以安全地锻炼。
Physical activity can also help with pain management, whereas being inactive can lead to a cycle of more pain and loss of function.
体力活动也有助于缓解疼痛，而不活动则可能导致更多疼痛和功能丧失的恶性循环。
It’s important to remember to listen to your body when exercising and participating in physical activities.
锻炼和参加体育活动时，请记住倾听身体的声音，这一点很重要。
Avoid overexercising on “good days.” If you have pain, swelling, or inflammation in a specific area, you may need to focus on another area or rest for a day or two.
避免在“好日子”过度锻炼。如果您在特定区域出现疼痛、肿胀或炎症，您可能需要关注其他区域或休息一两天。
Talk with a doctor about what exercises and activities might be right for you.
与医生讨论哪些锻炼和活动可能适合您。
If you have COPD , talk with your health care provider or a pulmonary therapist to find out what they recommend.
如果您患有慢性阻塞性肺病，请咨询您的医疗保健提供者或肺治疗师，了解他们的建议。
You may be able to learn some exercises to help your arms and legs get stronger and breathing exercises that can help strengthen the muscles needed for breathing.
您也许可以学习一些练习来帮助您的手臂和腿变得更强壮，以及呼吸练习来帮助增强呼吸所需的肌肉。
Pulmonary rehabilitation is a program that helps you learn to exercise and manage your disease with physical activity and counseling.
肺康复是一项帮助您学习锻炼并通过身体活动和咨询来控制疾病的计划。
It can help you stay active and carry out your day-to-day tasks.
它可以帮助您保持活跃并执行日常任务。
Physical activity can help older adults with high blood pressure reduce or manage their blood pressure and lower the risk of blood pressure continuing to rise.
体力活动可以帮助患有高血压的老年人降低或控制血压，并降低血压持续升高的风险。
It also helps protect against cardiovascular diseases, including heart disease and stroke .
它还有助于预防心血管疾病，包括心脏病和中风。
In people with high blood pressure, moderate-intensity activity for 90 minutes a week can help to significantly lower the risk of heart disease.
对于高血压患者，每周 90 分钟的中等强度活动有助于显着降低患心脏病的风险。
More activity can lead to an even greater benefit.
更多的活动可以带来更大的好处。
Both aerobic and muscle-strengthening activities are beneficial.
有氧运动和肌肉强化活动都是有益的。
Work with your health care provider as you increase physical activity.
当您增加身体活动时，请与您的医疗保健提供者合作。
Adjustments to blood pressure medication may be needed.
可能需要调整血压药物。
If you are overweight or have obesity, don’t let that stop you from being physically active.
如果您超重或肥胖，不要因此而阻止您进行身体活动。
Anything that gets you moving — even if it’s for only a few minutes a day in the beginning — is a healthy start.
任何能让你动起来的事情——即使一开始只是每天几分钟——都是一个健康的开始。
Slowly work up to more.
慢慢地努力去做更多。
If you have difficulty bending or moving easily, or feel self-conscious, try different activities, such as walking, water exercises, dancing, or weightlifting, to see what works best for you.
如果您难以轻松弯曲或移动，或感到不自在，请尝试不同的活动，例如步行、水上运动、跳舞或举重，看看什么最适合您。
If you have osteoporosis , talk with your health care provider about physical activity that is safe for you and good for your bone health.
如果您患有骨质疏松症，请与您的医疗保健提供者讨论对您安全且有益于骨骼健康的体育活动。
A combination of exercise types can help build and maintain healthy bones and prevent falls and fractures .
多种运动类型的结合可以帮助建立和维持健康的骨骼，并防止跌倒和骨折。
Weight-bearing exercises, such as walking, climbing stairs, or dancing, produce a force on bones that makes them work harder.
负重运动，例如步行、爬楼梯或跳舞，会对骨骼产生作用力，使它们更加努力地工作。
Including muscle-strengthening and balance exercises is beneficial, too.
包括肌肉强化和平衡练习也是有益的。
Physical activity can help older adults manage type 2 diabetes and stay healthy longer.
体育活动可以帮助老年人控制 2 型糖尿病并保持更长时间的健康。
It improves blood glucose levels, can prevent or slow risk factors that contribute to the disease getting worse, and helps protect against the leading cause of death in people with type 2 diabetes — cardiovascular diseases such as heart disease and stroke .
它可以改善血糖水平，可以预防或减缓导致疾病恶化的危险因素，并有助于预防 2 型糖尿病患者的主要死亡原因——心脏病和中风等心血管疾病。
Aim for at least 150 minutes a week of moderate-intensity aerobic activity , plus two days a week of muscle-strengthening activity .
目标是每周至少 150 分钟的中等强度有氧活动，加上每周两天的肌肉强化活动。
Set a goal to be active most days of the week and create a plan that fits into your life.
设定一个目标，在一周的大部分时间保持活跃，并制定适合您生活的计划。
Your health care team can help.
您的医疗保健团队可以提供帮助。
People exercising with diabetes must be especially careful about monitoring their blood glucose, choosing appropriate footwear, and avoiding injury to their feet.
患有糖尿病的人运动时必须特别小心监测血糖、选择合适的鞋子并避免脚部受伤。
Centers for Disease Control and Prevention 800-232-4636 cdcinfo@cdc.gov www.cdc.gov
疾病控制与预防中心 800-232-4636 cdcinfo@cdc.gov www.cdc.gov
MedlinePlus National Library of Medicine www.medlineplus.gov
MedlinePlus 国家医学图书馆 www.medlineplus.gov
National Heart, Lung, and Blood Institute 301-592-8573 nhlbiinfo@nhlbi.nih.gov www.nhlbi.nih.gov
国家心肺血液研究所 301-592-8573 nhlbiinfo@nhlbi.nih.gov www.nhlbi.nih.gov
National Institute of Arthritis and Musculoskeletal and Skin Diseases 877-226-4267 niamsinfo@mail.nih.gov www.niams.nih.gov
国家关节炎、肌肉骨骼和皮肤疾病研究所 877-226-4267 niamsinfo@mail.nih.gov www.niams.nih.gov
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) 800-860-8747 healthinfo@niddk.nih.gov www.niddk.nih.gov
国家糖尿病、消化和肾脏疾病研究所 (NIDDK) 800-860-8747 healthinfo@niddk.nih.gov www.niddk.nih.gov
National Institute of Neurological Disorders and Stroke 800-352-9424 www.ninds.nih.gov
国家神经疾病和中风研究所 800-352-9424 www.ninds.nih.gov
Office of Disease Prevention and Health Promotion (ODPHP) 240-453-8280 odphpinfo@hhs.gov https://odphp.health.gov
疾病预防和健康促进办公室 (ODPHP) 240-453-8280 odphpinfo@hhs.gov https://odphp.health.gov
This content is provided by the NIH National Institute on Aging (NIA).
本内容由 NIH 国家老龄化研究所 (NIA) 提供。
NIA scientists and other experts review this content to ensure it is accurate and up to date.
NIA 科学家和其他专家审查此内容以确保其准确且最新。