<p>随着人们年龄的增长，早晨起床时发出轻微的呻吟声并不罕见。\n 但如果你每次上车时都 “哎哟” 一声，或者在弯腰捡东西时 “啊” 一声，那可能是时候优先考虑一些针对灵活性的锻炼了。\n 美国麻省总医院和哈佛医学院的运动医学外科医生田中美穗博士表示，良好的灵活性被认为是整体健康的重要组成部分。她指出研究表明，高灵活性在降低癌症、心血管疾病、痴呆和抑郁症的发生率方面具有长期效果。\n“这不仅仅关乎你在任何时候的外貌和体能水平，” 田中说。“对于任何希望在晚年保持活跃的人来说，必须通过进行灵活性锻炼来有意识地维持这种活动水平。”\n 灵活性等于力量加上柔韧性\n 美国科罗拉多州丹佛市的物理治疗师和普拉提教练杰西卡·瓦兰特表示，灵活性和柔韧性常常被混淆。\n 柔韧性仅仅是肌肉能够拉伸的程度，而灵活性则涉及利用肌肉力量与关节、肌腱、韧带和滑液的网络进行互动，滑液为关节提供润滑和营养。\n\n 肩部、脊柱、髋部、骨盆和膝盖周围的网络需要良好协作，否则就会很难够到高柜子里的东西、蹲下系鞋带或抱起孙子，更不用说参与户外活动或运动了。\n 瓦兰特表示，灵活性锻炼可以增强肌肉，同时增加活动范围，使你在年龄增长时更加功能性。\n“运动就是润滑剂，这是我们在物理治疗中常用的一句俗语，” 她说。\n 两个早期警示信号\n 田中表示，从大约 30 岁开始，肌肉和肌腱开始失去胶原蛋白。这种物质在头发和皮肤中与变灰和出现皱纹有关。\n 如果没有定期锻炼，较弱的肌肉会给关节施加额外压力，她说。即使是活跃的人也会在健身房被忽视的部位失去肌肉，比如肩部的旋转袖和支撑脊柱和颈部的姿势肌肉。\n\n 田中表示，有两个早期警示信号可能表明需要进行灵活性训练。\n 第一个是关节疼痛和肌肉僵硬，而不需要先付出很多努力。长时间坐在办公桌前后背部酸痛可能表明髋部或骨盆的灵活性有限，她说。整天站立后膝盖酸痛可能是股四头肌虚弱的迹象。\n 第二个信号是更急性的疼痛，比如在没有受伤的情况下，参加篮球或滑雪等运动后，关节肿胀或疼痛持续几天。\n 她警告不要跟随最近的社交媒体挑战，测试灵活性的方法是从坐在地板上的位置站起来而不使用手。\n“我见过一些因这个而受伤的，所以我绝对不推荐这个，” 她说。\n\n\n 相反，可以尝试坐在椅子上，站起来时不把手放在椅子扶手上。接下来，尝试单脚站立。如果你能做到这两点，那是个好兆头。\n 太极和瑜伽也非常适合灵活性训练，她说。\n 其他推荐的锻炼\n 杜克大学医学院的骨科外科副教授科里·西蒙博士敦促人们在关节疼痛或活动困难之前优先考虑灵活性。\n“你不需要健身房来做到这一点，” 西蒙说。\n\n 他建议在日常生活中加入自身体重锻炼。这可以包括设置每小时的计时器，起身在家里走动。当你回到办公桌时，加入椅子坐下的动作，以锻炼股四头肌、腿筋、小腿和臀部。如果你的平衡能力还可以，可以在墙壁或台面上做俯卧撑，以帮助活动肩部。\n 一旦这些锻炼变得简单，就可以加入弹力带来增强力量。\n 瓦兰特表示，久坐不动的人应该每天开始走路。\n“这是最低的入门门槛，” 她说。\n 除此之外，她建议在你正在进行的任何锻炼中增加 10 分钟的灵活性训练。她在自己的 YouTube 频道上展示了针对髋部、脊柱和全身的短期灵活性例程。\n 一些基本的髋部运动包括侧卧抬起上腿；仰卧时将膝盖挤压到胸前；以及坐起来时双脚并拢，降低膝盖朝向地面。\n 对于脊柱，可以尝试猫牛式拉伸，双手和双膝在地面上，弓起和弯曲背部。或者坐在椅子上，双脚放在地面上，向两侧扭转肩膀。\n“这不是五天内就能改变的事情，但我告诉人们，给它四周的时间，” 她说。“你会随着时间看到效果。”</p>

JYNT

<p>随着人们年龄的增长，保持良好的活动能力对整体健康至关重要，可以降低癌症和痴呆等疾病的风险。专家强调了活动锻炼的重要性，这些锻炼可以增强力量和柔韧性，从而提高日常活动的功能性。需要进行活动训练的警示信号包括关节僵硬和剧烈运动后的急性疼痛。推荐的锻炼包括自身体重训练、太极、瑜伽以及简单的日常活动如步行。融入短时间的活动例程可以显著改善老年人的健康和幸福感</p>

<p>As people age, it is not uncommon for many to let out a muted groan when getting out of bed in the morning.\nBut if you “oof” every time you get in a car or “aargh” while bending over to pick up something, it may be time to prioritise exercises that target your mobility.\nDr Miho Tanaka, a sports medicine surgeon at Massachusetts General Hospital and Harvard Medical School in the US, said good mobility is recognised as an important part of overall health. She pointed to research showing that high mobility has long-term effects in reducing rates of cancer, cardiovascular disease, dementia and depression.\n“It’s not just about how you look and how your level of fitness is at any given point,” Tanaka said. “For anyone who wants to stay active later in life, there has to be a deliberate process of maintaining that level of activity by doing mobility exercises.”\nMobility equals strength plus flexibility\nMobility and flexibility are often confused, said Jessica Valant, a physical therapist and Pilates instructor near Denver, in the US state of Colorado.\nFlexibility is simply the extent to which a muscle can lengthen, whereas mobility involves using muscle strength to interact with a network of joints, tendons, ligaments and synovial fluid, which lubricates and nourishes joints.\n\nThat network around the shoulders, spine, hips, pelvis and knees needs to work well together, otherwise it becomes difficult to reach things in high cabinets, squat down to tie your shoes or lift your grandchildren, let alone take part in outdoor activities or sports.\nMobility exercises strengthen your muscles while increasing your range of motion, which allows you to be more functional with age, Valant said.\n“Motion is lotion, which is a saying we use in physical therapy all the time,” she said.\nTwo early warning signs\nStarting from about 30 years old, muscles and tendons start to lose collagen, Tanaka said. That is the same substance that in hair and skin relates to going grey and getting wrinkles.\nWithout regular exercise, weaker muscles put extra pressure on joints, she said. Even active people lose muscle in areas that are overlooked at the gym, such as the rotator cuff around the shoulder and postural muscles that support the spine and neck.\n\nTanaka said two early warning signs likely point to the need for mobility training.\nThe first is aching joints and muscle stiffness without first exerting a lot of effort. Back soreness after a long day of sitting at a desk could signal limited hip or pelvic mobility, she said. Aching knees after being on your feet all day may be a sign of weak quadriceps.\nThe second sign is more acute pain, such as when you do not get injured but you still experience swollen or painful joints for several days after taking part in a sport like basketball or skiing for the first time in a while.\nShe cautioned against following a recent social media challenge to test mobility by standing up from a seated position on the floor without using your hands.\n“I’ve seen some injuries from that, so I definitely don’t recommend that,” she said.\n\n\nInstead, try sitting in a chair and standing up without putting your hands on the chair arms. Next, try to stand on one foot. If you can do both, that is a good sign.\nTai chi and yoga are also both great for mobility training, she said.\nOther recommended exercises\nDr Corey Simon, associate professor of orthopaedic surgery at Duke University School of Medicine, urged people to prioritise mobility before they experience pain in their joints or difficulty moving around.\n“You don’t have to have a gym to do this,” Simon said.\n\nHe suggested working body weight exercises into your day. That could include setting an hourly timer to get up and walk around the house. When you return to your desk, add chair sits to work the quads, hamstrings, calves and glutes. Assuming your balance is OK, doing push-ups against a wall or a countertop helps to mobilise the shoulders.\nOnce those exercises become easy, add exercise bands to build strength.\nValant said that people who are sedentary should simply start walking every day.\n“It’s the lowest barrier to entry,” she said.\nBeyond that, she suggests adding 10 minutes of mobility training to whatever exercise you are doing. She shows short mobility routines on her YouTube channel targeting the hips, spine and full body.\nSome basic hip movements include lying on your side and lifting your top leg; lying on your back and squeezing your knees to your chest; and sitting up with your feet together, lowering your knees towards the floor.\nFor the spine, try the cat-cow stretch, arching and curving your back with hands and knees on the floor. Or sit in a chair with feet on the floor, twisting your shoulders to both sides.\n“This isn’t something that changes in five days, but I tell people, give it four weeks,” she said. “You will see results over time.”\n</p>
<div class="lb-trans"><p>随着人们年龄的增长，早晨起床时发出轻微的呻吟声并不罕见。\n 但如果你每次上车时都 “哎哟” 一声，或者在弯腰捡东西时 “啊” 一声，那可能是时候优先考虑一些针对灵活性的锻炼了。\n 美国麻省总医院和哈佛医学院的运动医学外科医生田中美穗博士表示，良好的灵活性被认为是整体健康的重要组成部分。她指出研究表明，高灵活性在降低癌症、心血管疾病、痴呆和抑郁症的发生率方面具有长期效果。\n“这不仅仅关乎你在任何时候的外貌和体能水平，” 田中说。“对于任何希望在晚年保持活跃的人来说，必须通过进行灵活性锻炼来有意识地维持这种活动水平。”\n 灵活性等于力量加上柔韧性\n 美国科罗拉多州丹佛市的物理治疗师和普拉提教练杰西卡·瓦兰特表示，灵活性和柔韧性常常被混淆。\n 柔韧性仅仅是肌肉能够拉伸的程度，而灵活性则涉及利用肌肉力量与关节、肌腱、韧带和滑液的网络进行互动，滑液为关节提供润滑和营养。\n\n 肩部、脊柱、髋部、骨盆和膝盖周围的网络需要良好协作，否则就会很难够到高柜子里的东西、蹲下系鞋带或抱起孙子，更不用说参与户外活动或运动了。\n 瓦兰特表示，灵活性锻炼可以增强肌肉，同时增加活动范围，使你在年龄增长时更加功能性。\n“运动就是润滑剂，这是我们在物理治疗中常用的一句俗语，” 她说。\n 两个早期警示信号\n 田中表示，从大约 30 岁开始，肌肉和肌腱开始失去胶原蛋白。这种物质在头发和皮肤中与变灰和出现皱纹有关。\n 如果没有定期锻炼，较弱的肌肉会给关节施加额外压力，她说。即使是活跃的人也会在健身房被忽视的部位失去肌肉，比如肩部的旋转袖和支撑脊柱和颈部的姿势肌肉。\n\n 田中表示，有两个早期警示信号可能表明需要进行灵活性训练。\n 第一个是关节疼痛和肌肉僵硬，而不需要先付出很多努力。长时间坐在办公桌前后背部酸痛可能表明髋部或骨盆的灵活性有限，她说。整天站立后膝盖酸痛可能是股四头肌虚弱的迹象。\n 第二个信号是更急性的疼痛，比如在没有受伤的情况下，参加篮球或滑雪等运动后，关节肿胀或疼痛持续几天。\n 她警告不要跟随最近的社交媒体挑战，测试灵活性的方法是从坐在地板上的位置站起来而不使用手。\n“我见过一些因这个而受伤的，所以我绝对不推荐这个，” 她说。\n\n\n 相反，可以尝试坐在椅子上，站起来时不把手放在椅子扶手上。接下来，尝试单脚站立。如果你能做到这两点，那是个好兆头。\n 太极和瑜伽也非常适合灵活性训练，她说。\n 其他推荐的锻炼\n 杜克大学医学院的骨科外科副教授科里·西蒙博士敦促人们在关节疼痛或活动困难之前优先考虑灵活性。\n“你不需要健身房来做到这一点，” 西蒙说。\n\n 他建议在日常生活中加入自身体重锻炼。这可以包括设置每小时的计时器，起身在家里走动。当你回到办公桌时，加入椅子坐下的动作，以锻炼股四头肌、腿筋、小腿和臀部。如果你的平衡能力还可以，可以在墙壁或台面上做俯卧撑，以帮助活动肩部。\n 一旦这些锻炼变得简单，就可以加入弹力带来增强力量。\n 瓦兰特表示，久坐不动的人应该每天开始走路。\n“这是最低的入门门槛，” 她说。\n 除此之外，她建议在你正在进行的任何锻炼中增加 10 分钟的灵活性训练。她在自己的 YouTube 频道上展示了针对髋部、脊柱和全身的短期灵活性例程。\n 一些基本的髋部运动包括侧卧抬起上腿；仰卧时将膝盖挤压到胸前；以及坐起来时双脚并拢，降低膝盖朝向地面。\n 对于脊柱，可以尝试猫牛式拉伸，双手和双膝在地面上，弓起和弯曲背部。或者坐在椅子上，双脚放在地面上，向两侧扭转肩膀。\n“这不是五天内就能改变的事情，但我告诉人们，给它四周的时间，” 她说。“你会随着时间看到效果。”</p>
</div>

良好的活动能力如何在 30 岁后保持健康，以及帮助你的最佳锻炼方法