<p>“每天锻炼，永远不要停下来” 是 Argie Ligeros 给她超过 135,000 名 Instagram 粉丝的最佳建议。\n 这位 71 岁的瑜伽老师、作家和健身影响者坚信这种方法可以让自己保持年轻和充满活力：她看起来比实际年龄年轻几十岁，身材和体重与二十多岁时相同。\n 来自美国科罗拉多州的 Ligeros，凭借她的生活经验，瑜伽和健康教学激励了全球数万名追随者。\n 她在年轻时就被迫面对失去。在她 12 岁生日之前，她的父母在 1966 年 BOAC 航班 911 号空难中遇难，飞机在日本富士山上空遭遇严重气流而解体，机上 124 人全部遇难。\nLigeros 在事故发生前几个月曾无意中听到一位算命师预测她母亲的死，这让她相信 “强大的宇宙力量在引导我们的生活”。\n“我们无法控制……太阳、月亮、行星和星星的位置成为我生活事件的参考点，” 她在最近出版的回忆录《问候》中说道。\n\n 在父母去世后，她感到孤独。她有一个小她三岁的妹妹，但她们从未亲近。Ligeros 先是去住在姑姑家，然后是叔叔家，但那段时间非常黑暗和艰难。\n 在犹他州盐湖城长大，拥有希腊血统的她从小就非常活跃。她的母亲让她参加游泳课、杂技和舞蹈，后来她通过业余体育联合会成为了一名冠军体操运动员。\n 为了减轻悲痛，她每天投入到 “身体活动的纪律” 中。最终，她在加利福尼亚大学洛杉矶分校学习成为一名认证的健身教练。\n 在那里，在 1974 年，她遇到了 Bikram Choudhury，当时他正在比佛利山庄推出他的 Bikram 瑜伽。这个 90 分钟的课程是在一个热的房间里进行的 26 个固定姿势，随着时间的推移，它获得了狂热的追随者。\n\n\n\n\n\n\n\n\n\n\n\n\n 在 Instagram 上查看此帖子\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n 由 RG Life (@therglife_) 分享的帖子\n\n\n\nChoudhury 在 2016 年底因性侵犯、强奸和骚扰的指控而离开美国，导致多起诉讼和数百万美元的赔偿命令。Bikram 瑜伽的名称在很大程度上被热瑜伽所取代，尽管还有其他形式的热瑜伽存在。\nLigeros 在她的回忆录中坦诚提到 Choudhury 曾向她求爱，并与他发生过一次自愿的性关系。然而，他的公众失势对她的瑜伽练习没有影响。\n 她发现 Bikram 瑜伽的重复性和严格的纪律非常吸引人，并成为 Choudhury 教师培训的第一位学生。1978 年，她帮助他建立了第一所印度瑜伽学院，并成为第一位 Bikram 瑜伽教练。\n“在我父母去世后，我从未接受过任何深刻的专业治疗，除了几次家庭会议，所以瑜伽成了我的治疗。我感觉自己在瑜伽室的地毯上流出了心痛和痛苦，留下了一滩湿漉漉的水，” 她在回忆录中说道。\n“这给了我希望；我脑海中开始有声音说，‘你会没事的。’”\n\n\n\n\n\n\n\n\n\n\n\n\n 在 Instagram 上查看此帖子\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n 由 RG Life (@therglife_) 分享的帖子\n\n\n\n 在接下来的几十年里，Ligeros 不懈地致力于每天的瑜伽练习；她估计自己已经做过超过 50,000 次流行的太阳敬礼系列——Surya Namaskura。\n 瑜伽还帮助她度过了另一个艰难时期，那时她独自照顾重病的儿子长达一年半。\n 即使在她几乎无法入睡、担心儿子会癫痫发作的情况下，她仍然每晚进行 90 分钟的热瑜伽练习。\n“这拯救了我，心理上、情感上，让我保持足够健康，成为一个好的照顾者。我从未生过病，” 她写道。\nLigeros 一生都在每天锻炼，包括怀孕期间。“我完全上瘾，” 她说。\n\n 有过短暂的例外。大约 20 年前，当她 50 岁时，被诊断为骨质疏松和骨质减少，这两种情况会导致骨骼脆弱。医生的建议是停止做后弯运动，控制锻炼并开始服用药物。\n“这个诊断让我感到害怕，我害怕动，” 她回忆道。她停止了大约一个月的瑜伽练习，但这让她感到沮丧。\n“我想，我不想这样度过余生。所以我选择增强我的身体来保护我的骨骼，而不是依赖药物。”\n 她在锻炼中加入了举重和高冲击运动，开始更多地徒步旅行，并增加了蛋白质的摄入。她还添加了维生素 D 补充剂以支持骨骼强度。\n“碰木头，我从未骨折过，尽管我是一名狂热的滑雪者。” 她甚至在去年庆祝 70 岁生日时去滑雪直升机。\n 今天，Ligeros 遵循每天的例行程序，黎明时分与太阳一起醒来，点燃一种名为 palo santo 的香——这种香料被印加人用于净化已有几个世纪——并冥想半小时。\n\n 她停止使用肉毒杆菌来保持皱纹，因为她担心其对大脑的影响。现在，她使用面部按摩和 “面部瑜伽”，跟随面部按摩治疗师 Aysel，她在社交媒体上发布免费的教程。\n“我只用一点面部油和我的手指及指关节。这非常舒缓，同时也能获得迷你 ‘拉皮’ 效果。”\n 她早上喝柠檬水和热水，配上一杯咖啡或抹茶，然后锻炼一个小时到 90 分钟——进行瑜伽、普拉提、举重、徒步旅行或混合锻炼。\n 她大约在上午 10 点吃第一餐，“通常是一些咸味的东西”，因为她尽量避免糖和精制碳水化合物。她将自己的饮食方式描述为 “接近地中海饮食”。一顿标准的早餐可能是鸡蛋、微型绿叶蔬菜和奶酪，搭配低碳面包。\n 她的早餐还包括一杯平滑饮品，通常是半蔬菜半水果，加入亚麻籽、椰子水和胶原蛋白粉。她在下午吃一顿较丰盛的餐，晚上吃一点小零食，晚上 9 点前上床睡觉。\n 她将酒精留给特殊场合，并小心确保良好的睡眠，保持电子设备在房间外。\n\nLigeros 不愿意严格地将自己称为生物黑客。她更喜欢不使用技术来收集数据和跟踪结果。\n“这会让你与自己内心的声音和对身体状况的天生感知脱节。如果你练习与身体需求保持一致，这比任何设备都更有价值。\n“保持活跃，倾听你的身体——这是你能做的最好的事情。”\n 通过她的生活方式平台 The RG Life，上个月 Ligeros 在她的家乡科罗拉多州维尔推出了一项名为 The Labyrinth Summit 的 “重置静修”，面向各个年龄段的女性。活动包括四天的冥想和瑜伽，以及在大哈雅特维尔度假酒店的定期徒步旅行。\n 她计划在明年 6 月在离家不远的森林中的蒙古包举办一次静修。有关更多信息，请访问她的网站。\nArgie Ligeros 的回忆录《问候》可在 Amazon.com 上购买。\n 喜欢你所读的内容吗？在 Facebook、X 和 Instagram 上关注 SCMP Lifestyle。你还可以在这里注册我们的电子通讯。</p>

<p>71 岁的瑜伽老师阿吉·利赫罗斯（Argie Ligeros）将她的年轻外貌和活力归功于每日的锻炼和瑜伽。尽管经历了个人悲剧，包括在飞机失事中失去父母，她在瑜伽中找到了安慰，这成为了她的治疗方式。利赫罗斯通过将举重融入她的日常锻炼，克服了像骨质疏松这样的健康挑战。她的回忆录《问候》（'Salutations'）分享了她对宇宙力量的信仰以及她在悲伤和健康之路上的旅程，激励了超过 135,000 名 Instagram 粉丝</p>

<p>“Exercise every day and just don’t ever stop” is Argie Ligeros’ top advice on living and ageing well for her more than 135,000 Instagram followers.\nThe 71-year-old yoga teacher, author and fitness influencer swears by this approach to stay youthful and vibrant herself: she looks decades younger than her age, and is the same size and weight as she was in her twenties.\nFrom her home in the US state of Colorado, Ligeros’ yoga and wellness teaching, grounded in her life experience, has inspired tens of thousands around the globe.\nShe was forced to come to grips with loss early in life. Just before her 12th birthday, her parents died in the 1966 BOAC Flight 911 catastrophe over Japan’s Mount Fuji. All 124 people on board died after the Hong Kong-bound plane broke apart in mid-air in severe turbulence.\nLigeros had overheard a palm reader predict the circumstances of her mother’s death only a few months before the accident, instilling in Ligeros a belief in “powerful, cosmic forces directing our lives”.\n“We are not in control … the positioning of the sun, moon, planets and stars became my reference point for the events in my life,” she says in her recently published memoir, Salutations.\n\nShe felt alone after her parents died. She has a sister three years younger, but they were never close. Ligeros went to stay with her aunt, then her uncle, but it was a dark and difficult time.\nGrowing up in Salt Lake City, in Utah, with Greek heritage, she had always been physical as a child. Her mother had enrolled her in swimming classes, acrobatics and dance, and she went on to become a champion gymnast through the Amateur Athletic Union, a non-profit sports group.\nTo lessen her grief, she threw herself into the “discipline of physical activity every day”. She eventually studied to become a certified fitness instructor at the University of California, Los Angeles.\nThere, in 1974, she encountered Bikram Choudhury, who at the time was launching his Bikram Yoga in Beverly Hills. The 90-minute routine is a fixed series of 26 poses done in a hot room. It gained a cult following over the years.\n\n\n\n\n\n\n\n\n\n\n\n\nView this post on Instagram\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nA post shared by RG Life (@therglife_)\n\n\n\nChoudhury left the US after allegations of sexual assault, rape and harassment led to multiple lawsuits and an order to pay millions of dollars in damages in late 2016. The name Bikram Yoga was largely replaced with hot yoga, though other forms of hot yoga exist.\nLigeros is open in her memoir about Choudhury having propositioned her, and having consensual sex with him once. His public fall from grace had no impact on her yoga practice, though.\nShe had found Bikram Yoga’s repetitive nature and rigid discipline enormously appealing, and she became the first student of Choudhury’s teacher training. In 1978, she helped him set up the first Yoga College of India and was the first Bikram Yoga instructor.\n“After the death of my parents, I had never had any profound professional therapy, except for a few family sessions, so yoga became my therapy. I felt as though I was sweating out the heartache and pain, leaving it as a wet puddle on the carpet of the yoga studio,” she says in her memoir.\n“It gave me hope; a voice in my head began saying, ‘You’re going to be OK.’”\n\n\n\n\n\n\n\n\n\n\n\n\nView this post on Instagram\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nA post shared by RG Life (@therglife_)\n\n\n\nIn the decades since, Ligeros has relentlessly dedicated herself to a daily yoga practice; she estimates that she has done the popular Sun Salutation series – Surya Namaskura – more than 50,000 times.\nYoga also helped her get through another difficult time in her mid-thirties when she was caring for her critically ill son on her own for a year and a half.\nShe did the 90-minute hot yoga routine nightly, even when she was barely sleeping for fear of him having a seizure.\n“It saved me, mentally, emotionally, and kept me healthy enough to be a good caregiver. I never got sick once,” she writes.\nLigeros has exercised daily throughout her life, including when she was pregnant. “I am totally addicted,” she says.\n\nThere was a short exception. Around 20 years ago, when she was 50, she was diagnosed with osteopenia and osteoporosis, both conditions that cause brittle bones. The doctor’s advice was to stop doing backbends, rein in her exercising and start taking medication.\n“The diagnosis scared me and I was afraid to move,” she recalls. She stopped doing yoga for about a month, but it left her feeling depressed.\n“I thought, I’m not going to live the rest of my life like this. So instead of relying on medication, I chose to strengthen my body to protect my bones.”\nShe added weightlifting and impact exercise to her workout routines, started hiking more, and ate more protein. She also added a vitamin D supplement to support bone strength.\n“Touch wood, I’ve never broken a bone, even though I am an avid skier.” She even went heli-skiing last year, to celebrate her 70th birthday.\nToday, Ligeros follows a daily routine of waking up with the sun at dawn, lighting incense called palo santo – used for centuries by the Incas for purifying – and meditates for half an hour.\n\nShe stopped using Botox to keep wrinkles at bay as she worries about its effects on her brain. Now she uses facial massage and “face yoga”, following facial massage therapist Aysel, who posts free tutorials on social media.\n“I just use a little facial oil and my fingers and knuckles. It’s very soothing, as well as getting a mini ‘facelift’.”\nShe drinks lemon juice with hot water in the morning along with a coffee or matcha tea, then exercises for an hour to 90 minutes – doing yoga, Pilates, weightlifting, hiking or a mix.\nShe eats her first meal around 10am, “usually something savoury”, as she tries to avoid sugar and refined carbohydrates. She describes her approach as “close to the Mediterranean diet”. A standard meal might be eggs, microgreens and cheese to start the day, with low-carb bread.\nShe also has a smoothie for breakfast, usually half vegetable, half fruit, with flaxseed, coconut water base and collagen powder. She eats a bigger meal mid-afternoon, a small snack in the evening, and goes to bed by 9pm.\nShe saves alcohol for special occasions, and is careful to get a good night’s sleep, keeping electronic devices outside the room.\n\nLigeros would not describe herself as a biohacker in the strict sense. She prefers not to use technology to collect data and track results.\n“That disengages you from your own inner voice and your innate sense of what is going on in your body. If you practise being in tune with what your body needs, it is more valuable than any device.\n“Stay active and listen to your body – that’s the best thing you can do.”\nThrough her lifestyle platform The RG Life, last month Ligeros launched a “reset retreat” in her hometown of Vail, Colorado, for women of all ages called The Labyrinth Summit. It involved four days of meditation and yoga with regular hikes at the Grand Hyatt Vail Resort and Spa.\nShe is planning a retreat in June next year, in a yurt in a forest close to her home. For more information, visit her website.\nArgie Ligeros’ memoir, Salutations, is available on Amazon.com.\nLike what you read? Follow SCMP Lifestyle on Facebook, X and Instagram. You can also sign up for our eNewsletter here.\n</p>
<div class="lb-trans"><p>“每天锻炼，永远不要停下来” 是 Argie Ligeros 给她超过 135,000 名 Instagram 粉丝的最佳建议。\n 这位 71 岁的瑜伽老师、作家和健身影响者坚信这种方法可以让自己保持年轻和充满活力：她看起来比实际年龄年轻几十岁，身材和体重与二十多岁时相同。\n 来自美国科罗拉多州的 Ligeros，凭借她的生活经验，瑜伽和健康教学激励了全球数万名追随者。\n 她在年轻时就被迫面对失去。在她 12 岁生日之前，她的父母在 1966 年 BOAC 航班 911 号空难中遇难，飞机在日本富士山上空遭遇严重气流而解体，机上 124 人全部遇难。\nLigeros 在事故发生前几个月曾无意中听到一位算命师预测她母亲的死，这让她相信 “强大的宇宙力量在引导我们的生活”。\n“我们无法控制……太阳、月亮、行星和星星的位置成为我生活事件的参考点，” 她在最近出版的回忆录《问候》中说道。\n\n 在父母去世后，她感到孤独。她有一个小她三岁的妹妹，但她们从未亲近。Ligeros 先是去住在姑姑家，然后是叔叔家，但那段时间非常黑暗和艰难。\n 在犹他州盐湖城长大，拥有希腊血统的她从小就非常活跃。她的母亲让她参加游泳课、杂技和舞蹈，后来她通过业余体育联合会成为了一名冠军体操运动员。\n 为了减轻悲痛，她每天投入到 “身体活动的纪律” 中。最终，她在加利福尼亚大学洛杉矶分校学习成为一名认证的健身教练。\n 在那里，在 1974 年，她遇到了 Bikram Choudhury，当时他正在比佛利山庄推出他的 Bikram 瑜伽。这个 90 分钟的课程是在一个热的房间里进行的 26 个固定姿势，随着时间的推移，它获得了狂热的追随者。\n\n\n\n\n\n\n\n\n\n\n\n\n 在 Instagram 上查看此帖子\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n 由 RG Life (@therglife_) 分享的帖子\n\n\n\nChoudhury 在 2016 年底因性侵犯、强奸和骚扰的指控而离开美国，导致多起诉讼和数百万美元的赔偿命令。Bikram 瑜伽的名称在很大程度上被热瑜伽所取代，尽管还有其他形式的热瑜伽存在。\nLigeros 在她的回忆录中坦诚提到 Choudhury 曾向她求爱，并与他发生过一次自愿的性关系。然而，他的公众失势对她的瑜伽练习没有影响。\n 她发现 Bikram 瑜伽的重复性和严格的纪律非常吸引人，并成为 Choudhury 教师培训的第一位学生。1978 年，她帮助他建立了第一所印度瑜伽学院，并成为第一位 Bikram 瑜伽教练。\n“在我父母去世后，我从未接受过任何深刻的专业治疗，除了几次家庭会议，所以瑜伽成了我的治疗。我感觉自己在瑜伽室的地毯上流出了心痛和痛苦，留下了一滩湿漉漉的水，” 她在回忆录中说道。\n“这给了我希望；我脑海中开始有声音说，‘你会没事的。’”\n\n\n\n\n\n\n\n\n\n\n\n\n 在 Instagram 上查看此帖子\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n 由 RG Life (@therglife_) 分享的帖子\n\n\n\n 在接下来的几十年里，Ligeros 不懈地致力于每天的瑜伽练习；她估计自己已经做过超过 50,000 次流行的太阳敬礼系列——Surya Namaskura。\n 瑜伽还帮助她度过了另一个艰难时期，那时她独自照顾重病的儿子长达一年半。\n 即使在她几乎无法入睡、担心儿子会癫痫发作的情况下，她仍然每晚进行 90 分钟的热瑜伽练习。\n“这拯救了我，心理上、情感上，让我保持足够健康，成为一个好的照顾者。我从未生过病，” 她写道。\nLigeros 一生都在每天锻炼，包括怀孕期间。“我完全上瘾，” 她说。\n\n 有过短暂的例外。大约 20 年前，当她 50 岁时，被诊断为骨质疏松和骨质减少，这两种情况会导致骨骼脆弱。医生的建议是停止做后弯运动，控制锻炼并开始服用药物。\n“这个诊断让我感到害怕，我害怕动，” 她回忆道。她停止了大约一个月的瑜伽练习，但这让她感到沮丧。\n“我想，我不想这样度过余生。所以我选择增强我的身体来保护我的骨骼，而不是依赖药物。”\n 她在锻炼中加入了举重和高冲击运动，开始更多地徒步旅行，并增加了蛋白质的摄入。她还添加了维生素 D 补充剂以支持骨骼强度。\n“碰木头，我从未骨折过，尽管我是一名狂热的滑雪者。” 她甚至在去年庆祝 70 岁生日时去滑雪直升机。\n 今天，Ligeros 遵循每天的例行程序，黎明时分与太阳一起醒来，点燃一种名为 palo santo 的香——这种香料被印加人用于净化已有几个世纪——并冥想半小时。\n\n 她停止使用肉毒杆菌来保持皱纹，因为她担心其对大脑的影响。现在，她使用面部按摩和 “面部瑜伽”，跟随面部按摩治疗师 Aysel，她在社交媒体上发布免费的教程。\n“我只用一点面部油和我的手指及指关节。这非常舒缓，同时也能获得迷你 ‘拉皮’ 效果。”\n 她早上喝柠檬水和热水，配上一杯咖啡或抹茶，然后锻炼一个小时到 90 分钟——进行瑜伽、普拉提、举重、徒步旅行或混合锻炼。\n 她大约在上午 10 点吃第一餐，“通常是一些咸味的东西”，因为她尽量避免糖和精制碳水化合物。她将自己的饮食方式描述为 “接近地中海饮食”。一顿标准的早餐可能是鸡蛋、微型绿叶蔬菜和奶酪，搭配低碳面包。\n 她的早餐还包括一杯平滑饮品，通常是半蔬菜半水果，加入亚麻籽、椰子水和胶原蛋白粉。她在下午吃一顿较丰盛的餐，晚上吃一点小零食，晚上 9 点前上床睡觉。\n 她将酒精留给特殊场合，并小心确保良好的睡眠，保持电子设备在房间外。\n\nLigeros 不愿意严格地将自己称为生物黑客。她更喜欢不使用技术来收集数据和跟踪结果。\n“这会让你与自己内心的声音和对身体状况的天生感知脱节。如果你练习与身体需求保持一致，这比任何设备都更有价值。\n“保持活跃，倾听你的身体——这是你能做的最好的事情。”\n 通过她的生活方式平台 The RG Life，上个月 Ligeros 在她的家乡科罗拉多州维尔推出了一项名为 The Labyrinth Summit 的 “重置静修”，面向各个年龄段的女性。活动包括四天的冥想和瑜伽，以及在大哈雅特维尔度假酒店的定期徒步旅行。\n 她计划在明年 6 月在离家不远的森林中的蒙古包举办一次静修。有关更多信息，请访问她的网站。\nArgie Ligeros 的回忆录《问候》可在 Amazon.com 上购买。\n 喜欢你所读的内容吗？在 Facebook、X 和 Instagram 上关注 SCMP Lifestyle。你还可以在这里注册我们的电子通讯。</p>
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71 岁的瑜伽老师 Argie Ligeros 为何看起来和感觉上比她的实际年龄年轻得多