规律运动是最有益于健康的行为之一。有许多不同类型的运动,大多数人可从这些运动的组合中获益:

•耐力或有氧运动能加快呼吸和心率,比如快走、慢跑、游泳和骑自行车。

•力量或阻力训练使得肌肉更加强壮,如举重和阻力带训练。

•平衡练习让你更易行走在不平坦的路面上不至于跌倒。为改善你的平衡,尝试太极拳或单腿站立。

•柔韧性训练可拉伸肌肉,帮助保持身体韧性。瑜伽和各种伸展运动可以让你更灵活。

Regular exercise is one of the best things you can do for your health. There are many different types of exercise. Most people benefit from a combination of them:

•Endurance, or aerobic, activities increase your breathing and heart rate. Examples include brisk walking, jogging, swimming, and biking.

•Strength, or resistance training, exercises make your muscles stronger. Some examples are lifting weights and using a resistance band.

•Balance exercises can make it easier to walk on uneven surfaces and help prevent falls. To improve your balance, try tai chi or exercises like standing on one leg.

•Flexibility exercises stretch your muscles and can help your body stay limber. Yoga and doing various stretches can make you more flexible.

将运动纳入每天的日程,变成习惯。刚开始似乎很困难,但你可以慢慢来,把运动时间分成几块,即便每次十分钟运动也可以。根据推荐的运动量,找到适合自己的运动方式。但是运动量取决于个人的年龄和健康状况。

Fitting regular exercise into your daily schedule may seem difficult at first. But you can start slowly, and break your exercise time into chunks. Even doing ten minutes at a time is fine. You can work your way up to doing the recommended amount of exercise. How much exercise you need depends on your age and health.