Tips for Getting and Staying Active as You Age
Deciding to be physically active at any age is a positive choice for your well-being and has many important health benefits .
决定在任何年龄段进行身体活动对于您的健康都是一个积极的选择，并且对健康有许多重要的好处。
As part of an active lifestyle, older adults should include a combination of exercise types .
作为积极生活方式的一部分，老年人应该包括多种运动类型的组合。
Even small amounts of activity throughout the day count toward the 150 minutes of moderate-intensity aerobic activity and two days of muscle-strengthening activities recommended each week.
即使全天进行少量活动，也算作每周建议的 150 分钟中等强度有氧活动和两天的肌肉强化活动。
Starting and maintaining a change in your routine can be hard.
开始并维持日常生活中的改变可能很困难。
Fortunately, there are strategies to help you increase your physical activity levels.
幸运的是，有一些策略可以帮助您提高身体活动水平。
Use these tips for getting and staying active.
使用这些技巧来获得并保持活跃。
It’s important to increase your amount of physical activity gradually over a period of weeks to months.
在几周到几个月的时间内逐渐增加身体活动量非常重要。
To reduce the risk of injury, start with lower-intensity activities that are appropriate for your current fitness level.
为了降低受伤风险，请从适合您当前健身水平的低强度活动开始。
Then increase the frequency, intensity, and duration of activities over time.
然后随着时间的推移增加活动的频率、强度和持续时间。
Working your way up slowly and steadily can also help to build confidence, motivation, and a regular routine.
缓慢而稳定地进步也有助于建立信心、动力和规律的作息。
When there is a break in your routine, perhaps due to illness or travel, work back up gradually.
当你的日常工作被中断时，可能是因为生病或旅行，请逐渐恢复工作。
Older adults who do not have an existing injury or chronic condition, and who plan to gradually increase their amounts of physical activity, generally do not need to talk with a doctor before becoming physically active.
没有受伤或慢性病并且计划逐渐增加体力活动量的老年人在开始体力活动之前通常不需要咨询医生。
However, for people with or without chronic conditions, doctors and exercise professionals can:
然而，对于患有或没有慢性病的人来说，医生和运动专业人士可以：
As with increasing physical activity, it is also important to be gradual with the exercises themselves.
与增加体力活动一样，练习本身循序渐进也很重要。
Warming up before exercise and cooling down after exercise is recommended to help prevent injuries and other negative health events, such as heart attack or stroke.
建议运动前热身和运动后冷静下来，以帮助预防受伤和其他负面健康事件，例如心脏病或中风。
A warm-up prepares the muscles for exercise and allows the heart rate and breathing to increase gradually.
热身可以让肌肉做好锻炼的准备，并让心率和呼吸逐渐加快。
A cool-down after activity allows a gradual decrease at the end.
活动后的冷静可以在最后逐渐减少。
Talk with your doctor about exercising with chronic conditions and how existing health issues may affect your ability to do regular physical activity.
与您的医生讨论慢性病患者的锻炼以及现有的健康问题如何影响您进行定期体育活动的能力。
Be as physically active as your abilities and conditions allow.
在您的能力和条件允许的情况下，尽可能进行身体活动。
Setting goals for your physical activity can encourage you to achieve increased physical activity levels, starting from your current level.
为您的身体活动设定目标可以鼓励您从当前水平开始提高身体活动水平。
Goals are most useful when they are specific and realistic.
当目标具体且现实时，它是最有用的。
This type of goal setting can help update a general goal, such as to increase physical activity, into a measurable and actionable goal, such as to go for a 10-minute walk three times per week.
这种类型的目标设定可以帮助将一般目标（例如增加身体活动）更新为可衡量且可操作的目标，例如每周步行 3 次，每次 10 分钟。
Be sure to review your goals regularly as you make progress.
当你取得进步时，一定要定期回顾你的目标。
To help meet your goals, you can track and record your physical activity.
为了帮助实现您的目标，您可以跟踪和记录您的身体活动。
Doing so daily can provide valuable information about progress toward achieving weekly physical activity goals.
每天这样做可以提供有关实现每周身体活动目标进展的宝贵信息。
You can use a device (for example, a step counter) or keep a written log.
您可以使用设备（例如计步器）或保留书面日志。
Some people choose to share their activity with a friend, doctor, or exercise professional for further accountability and feedback.
有些人选择与朋友、医生或运动专业人士分享他们的活动，以获得进一步的责任和反馈。
Remember to also celebrate successes!
记得也要庆祝成功！
Check out the Activity Planner from the Office of Disease Prevention and Health Promotion’s Move Your Way campaign to set goals, choose activities, and get tips to stay motivated.
查看疾病预防和健康促进办公室的“Move Your Way”活动的“活动计划表”，以设定目标、选择活动并获取保持动力的提示。
When you’re done, print your plan to track activity throughout the week.
完成后，打印您的计划以跟踪一周的活动。
Older adults may face barriers that prevent them from being physically active.
老年人可能面临阻碍他们进行身体活动的障碍。
Some people don’t know about or have access to safe places to be active, facilities or equipment can be costly, and some people may have concerns about their ability, getting injured, or falling.
有些人不知道或无法进入安全的活动场所，设施或设备可能价格昂贵，有些人可能担心自己的能力、受伤或跌倒。
Other common barriers include time, weather, and interest.
其他常见障碍包括时间、天气和兴趣。
The first step to help overcome obstacles preventing physical activity is to identify potential barriers for you.
帮助克服妨碍身体活动的障碍的第一步是识别您的潜在障碍。
Problem-solving, potentially with advice from a doctor or exercise professional, can help address the identified barriers with specific solutions.
解决问题，可能需要医生或运动专业人士的建议，可以通过具体的解决方案帮助解决已发现的障碍。
It’s also important to reassess barriers over time, as situations change.
随着情况的变化，重新评估障碍也很重要。
The chart below lists some possible barriers, along with examples of solutions.
下图列出了一些可能的障碍以及解决方案的示例。
Apply the same sort of problem-solving to other barriers that might reduce your level of activity.
对可能降低您的活动水平的其他障碍应用同样的问题解决方法。
Group-based physical activity, such as exercise classes, walking groups, or “exercise buddy systems,” not only gets you moving, but also provides opportunities for social engagement, friendship, and emotional support.
基于团体的体育活动，例如运动课程、步行小组或“运动伙伴系统”，不仅可以让您运动起来，还可以提供社交参与、友谊和情感支持的机会。
Social support from friends and family can increase motivation and be a key part of success for older adults working toward increasing their activity levels.
来自朋友和家人的社会支持可以增强老年人的积极性，成为努力提高活动水平的成功的关键部分。
Encouragement and interaction work well with physical activity!
鼓励和互动与体育活动效果很好！
As part of moving more and sitting less each day, older adults should engage in a variety of activities.
作为每天多动少坐的一部分，老年人应该参加各种活动。
This approach can make activity more enjoyable and may reduce the risk of overuse injury.
这种方法可以使活动变得更加愉快，并可以降低过度使用受伤的风险。
Older adults are also recommended to include a combination of aerobic, muscle-strengthening, and balance activities each week.
还建议老年人每周进行有氧、肌肉强化和平衡活动的组合。
Activity can be done through exercise, chores, errands, walking or biking for transportation, or leisure-time physical activity.
活动可以通过锻炼、家务、差事、步行或骑自行车交通或休闲时间的身体活动来完成。
For example:
例如：
Consider trying both indoor and outdoor activities .
考虑尝试室内和室外活动。
Finding multiple ways to build enjoyable activity into your life and participating in activities you enjoy as you age can offer opportunities to increase physical activity.
寻找多种方式让生活充满乐趣，随着年龄的增长，参加自己喜欢的活动可以提供增加身体活动的机会。
Make sure your shoes and clothes are comfortable and safe for the movement you plan to do.
确保您的鞋子和衣服对于您计划进行的运动来说舒适且安全。
Shoes should fit well and provide proper support for your feet, with nonskid soles, enough room for your toes, and appropriate heel and arch support.
鞋子应该合脚，并为您的脚提供适当的支撑，具有防滑鞋底、足够的脚趾空间以及适当的脚跟和足弓支撑。
Once they’re worn out and no longer feel sturdy or cushioned, it’s time for a new pair.
一旦它们磨损并且不再感觉坚固或缓冲，就该换一双新的了。
Clothes should let you move easily and not get in the way of being active.
衣服应该让您轻松活动，而不妨碍活动。
Wear fabrics that pull sweat away from your skin and dry quickly — avoid cotton and look for terms such as “moisture-wicking.”
穿能吸走皮肤汗水并快速干燥的面料——避免使用棉质面料，并寻找诸如“吸湿排汗”之类的术语。
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。