Health Benefits of Exercise and Physical Activity

Physical activity is essential for healthy aging, and it can be beneficial at any stage of life.

身体活动对于健康老龄化至关重要，并且在生命的任何阶段都有益。

Some potential benefits are immediate, such as reduced feelings of anxiety, reduced blood pressure, and improved sleep.

一些潜在的好处是立竿见影的，例如减少焦虑感、降低血压和改善睡眠。

Others are long term and require consistent physical activity over time, such as reduced risk of cardiovascular disease , type 2 diabetes , and some cancers.

另一些则是长期的，需要随着时间的推移持续进行身体活动，例如降低患心血管疾病、2 型糖尿病和某些癌症的风险。

It’s never too late to start being physically active and to achieve the benefits of an active lifestyle.

开始锻炼身体并获得积极生活方式的好处永远不会太晚。

Older adults can benefit from all three types of exercise : aerobic, muscle-strengthening, and balance.

老年人可以从所有三种类型的运动中受益：有氧运动、肌肉强化运动和平衡运动。

Many activities, from exercise programs to household tasks, can count towards the 150 minutes of moderate-intensity aerobic activity and two days of muscle-strengthening activities recommended each week.

许多活动，从锻炼计划到家务劳动，都可以计入每周建议的 150 分钟中等强度有氧活动和两天的肌肉强化活动。

Physical activity can be an opportunity to participate in activities you enjoy , spend time with friends and family, get outdoors , improve fitness, and maintain a healthy weight .

体育活动可以让您有机会参与您喜欢的活动、与朋友和家人共度时光、到户外活动、改善健康状况并保持健康的体重。

Additionally, being physically active as an older adult may improve your health and health-related quality of life.

此外，作为老年人进行身体活动可以改善您的健康和与健康相关的生活质量。

Active older adults also tend to live longer!

活跃的老年人也往往寿命更长！

Physical activity improves physical function, making it easier to perform tasks of daily living — including household chores, getting into or out of a bed or chair, and moving around the neighborhood.

体力活动可以改善身体机能，让您更轻松地执行日常生活任务，包括做家务、上下床或椅子以及在附近走动。

This increased functional ability can help maintain independence and support independent living for older adults.

这种功能能力的增强可以帮助老年人保持独立并支持独立生活。

Movement and exercise may offer protection against osteoporosis and age-related loss of muscle mass, strength, and function, also known as sarcopenia.

运动和锻炼可以预防骨质疏松症和与年龄相关的肌肉质量、力量和功能丧失（也称为肌少症）。

The health and functional ability of bones and muscles are especially important for older adults, who are at higher risk for falls and fall-related injuries .

骨骼和肌肉的健康和功能能力对于老年人尤其重要，他们跌倒和跌倒相关伤害的风险较高。

Improved physical function can reduce the risk of falls and likelihood of serious injury if there is a fall.

改善身体机能可以降低跌倒的风险以及跌倒时严重受伤的可能性。

Physical activity helps to prevent certain diseases and chronic health conditions that are common among older adults.

身体活动有助于预防老年人常见的某些疾病和慢性健康状况。

Older adults who are physically active have a lower risk of:

身体活跃的老年人出现以下情况的风险较低：

Being active can also help to slow or manage chronic disease and to delay death.

积极活动还有助于减缓或控制慢性疾病并延缓死亡。

For older adults who are managing a diagnosis, exercising with chronic conditions can improve quality of life and reduce the risk of developing new health conditions.

对于正在接受诊断的老年人来说，患有慢性疾病的锻炼可以提高生活质量并降低出现新健康问题的风险。

Physical activity supports emotional and mental health in addition to physical health.

除了身体健康之外，体力活动还支持情绪和心理健康。

Physical activity can help reduce feelings of depression and anxiety, improve sleep , and benefit overall emotional well-being.

体力活动有助于减少抑郁和焦虑感，改善睡眠，并有利于整体情绪健康。

It may also improve or maintain some aspects of cognitive function , such as your ability to shift quickly between tasks, plan an activity, and ignore irrelevant information.

它还可以改善或维持认知功能的某些方面，例如您在任务之间快速切换、计划活动和忽略不相关信息的能力。

Older adults who exercise with others get the added benefit of social connection as well.

与他人一起锻炼的老年人还可以获得社交联系的额外好处。

Try these exercise ideas and see how you feel!

尝试这些锻炼想法，看看您感觉如何！

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

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

National Council on Aging 571-527-3900 www.ncoa.org

国家老龄化委员会 571-527-3900 www.ncoa.org

SilverSneakers 866-584-7389 www.silversneakers.com

SilverSneakers 866-584-7389 www.silversneakers.com

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。