Three Types of Exercise Can Improve Your Health and Physical Ability

Most people tend to focus on one type of exercise or activity and think they’re doing enough.

大多数人倾向于专注于一种类型的锻炼或活动，并认为自己做得足够了。

Research has shown that it’s important to get all three types: aerobic, muscle-strengthening, and balance.

研究表明，获得所有三种类型非常重要：有氧运动、肌肉强化运动和平衡运动。

Doing one type of exercise can help improve your ability to do the others, and variety helps reduce boredom and risk of injury.

进行一种类型的锻炼有助于提高进行其他类型锻炼的能力，而多样化有助于减少无聊感和受伤风险。

There are also activities that incorporate multiple types of exercise, such as yoga, dancing, or water aerobics.

还有一些包含多种运动类型的活动，例如瑜伽、舞蹈或水中有氧运动。

For workout videos and examples of how to do some of the exercises listed below, visit NIA’s YouTube channel .

有关如何进行下面列出的一些练习的锻炼视频和示例，请访问 NIA 的 YouTube 频道。

No matter your age, you can find activities that meet your fitness level and needs and help improve your overall health !

无论您的年龄如何，您都可以找到适合您的健身水平和需求的活动，并有助于改善您的整体健康！

Sometimes referred to as endurance or cardio, aerobic physical activity involves moving the body’s large muscles for extended periods of time.

有氧运动有时被称为耐力运动或有氧运动，涉及长时间移动身体的大块肌肉。

This requires the lungs to move more air and the heart to pump more blood and deliver it to the working muscles.

这需要肺部移动更多的空气，心脏泵出更多的血液并将其输送到工作肌肉。

Aerobic physical activity increases your breathing and heart rate.

有氧运动会增加您的呼吸和心率。

Being physically active in this way — with consistency over time — will improve your endurance and the health of your lungs, heart , and circulatory system.

以这种方式进行身体活动（长期坚持）将提高您的耐力以及肺、心脏和循环系统的健康。

It can also help lower the risk of many diseases that are common in older adults, such as diabetes , certain cancers, and heart disease.

它还可以帮助降低老年人常见的许多疾病的风险，例如糖尿病、某些癌症和心脏病。

Gradually build up to at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking) each week.

逐渐增加每周至少 150 分钟的中等强度有氧运动（例如快走）。

If exercising with chronic condition s makes it hard to get the recommended amount of activity, talk with your doctor about what you can do.

如果慢性病患者很难达到建议的活动量，请与您的医生讨论您可以做什么。

In general, it’s a good idea to be as physically active as you can — even light-intensity movement can be beneficial.

一般来说，尽可能多地进行身体活动是个好主意——即使是低强度的运动也可能是有益的。

Try to be active throughout your day and avoid sitting for long periods of time.

尽量全天保持活跃，避免长时间坐着。

Examples of moderate-intensity activities that build endurance include:

增强耐力的中等强度活动的例子包括：

When you’re being active, try talking.

当你活跃时，尝试说话。

If you’re breathing hard but can still have a conversation easily, it’s likely moderate-intensity activity.

如果您呼吸困难但仍然可以轻松地进行交谈，则可能是中等强度的活动。

If you can only say a few words before you have to take a breath, it’s vigorous-intensity activity, such as running or jogging.

如果您在呼吸之前只能说几句话，那么这是剧烈运动，例如跑步或慢跑。

Building up to 75 minutes of vigorous-intensity activity or doing a combination of both moderate- and vigorous-activity can also count toward your aerobic exercise goal.

进行长达 75 分钟的高强度活动或同时进行中等强度和剧烈活动也可以计入您的有氧运动目标。

Muscle-strengthening exercises, sometimes called strength training or resistance training, are activities that require the muscles to contract, often to lift a heavy object against the pull of gravity.

肌肉强化练习，有时称为力量训练或阻力训练，是需要肌肉收缩的活动，通常是为了克服重力举起重物。

Gradual increases in the amount of weight, number of sets or repetitions, or the number of days a week of exercise will result in stronger muscles.

逐渐增加重量、组数或重复次数或每周锻炼的天数将导致肌肉变得更强壮。

Muscle-strengthening activities improve physical function and can help you stay independent and make it easier to perform everyday activities, such as getting up from a chair, climbing stairs, and carrying groceries.

肌肉强化活动可以改善身体机能，帮助您保持独立，让您更轻松地进行日常活动，例如从椅子上站起来、爬楼梯和搬运杂货。

This type of exercise is also key to maintaining existing strength, slowing the loss of muscle mass, and helping to prevent falls and fall-related injuries .

这种类型的锻炼对于保持现有力量、减缓肌肉质量损失以及帮助预防跌倒和跌倒相关伤害也很关键。

Try doing muscle-strengthening activities at least two days per week to work the major muscle groups of the body (muscles of the legs, hips, chest, back, abdomen, shoulders, and arms), but avoid working the same muscle group on any two days in a row to allow for muscle recovery between sessions.

尝试每周至少两天进行肌肉强化活动，以锻炼身体的主要肌肉群（腿部、臀部、胸部、背部、腹部、肩膀和手臂的肌肉），但避免连续任何两天锻炼同一肌肉群，以便在训练之间进行肌肉恢复。

The exercises should involve at least a moderate level of intensity or effort and be performed to the point at which it would be difficult to do another repetition.

这些练习应该至少有中等程度的强度或努力，并且进行到很难再重复的程度。

One set of eight to 12 repetitions of each exercise is effective, although two or three sets may be more effective.

每个练习重复 8 到 12 次为一组是有效的，但做 2 组或 3 组可能更有效。

If you are a beginner, try exercises without weights or resistance bands (stretchy elastic bands that come in varying strengths) until you are comfortable with the movements.

如果您是初学者，请尝试不使用重物或阻力带（具有不同强度的弹性松紧带）的练习，直到您对这些动作感到满意为止。

Examples of muscle-strengthening activities include:

肌肉强化活动的例子包括：

Flexibility is the ability of a joint to move through the full range of motion.

灵活性是关节在整个运动范围内移动的能力。

Stretching can help maintain and improve flexibility.

伸展运动有助于保持和提高灵活性。

Moving more freely will also make it easier for you to exercise and perform activities of daily life, such as reaching down to tie your shoes or unloading the dishwasher.

更自由地活动还可以让您更轻松地锻炼和进行日常生活活动，例如伸手系鞋带或从洗碗机中取出东西。

Stretch when your muscles are warmed up and after endurance or strength exercises, remember to breathe, and don’t stretch so far that it hurts.

当你的肌肉热身时以及耐力或力量练习后进行伸展，记住呼吸，并且不要伸展得太过以致疼痛。

Balance involves maintaining the body’s stability while still or in motion.

平衡涉及在静止或运动时保持身体的稳定性。

As with muscle-strengthening exercises, balance exercises help to prevent falls and fall-related injuries .

与肌肉强化练习一样，平衡练习有助于预防跌倒和跌倒相关的伤害。

Aim for about three sessions of balance exercises a week.

目标是每周进行大约三节平衡练习。

Older adults need a mix of physical activities to stay healthy.

老年人需要进行多种体育活动才能保持健康。

As part of your weekly activity, include a combination of aerobic, muscle-strengthening, and balance activities.

作为每周活动的一部分，包括有氧、肌肉强化和平衡活动的组合。

You can also combine more than one type of exercise into the same exercise session.

您还可以将多种类型的锻炼组合到同一锻炼课程中。

Activities such as dancing, yoga, tai chi, gardening, or sports can also be considered a combination because they often incorporate multiple types of physical activity.

舞蹈、瑜伽、太极、园艺或体育等活动也可以被视为组合，因为它们通常包含多种类型的体育活动。

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。