第2559期:Learn to Have Better Balance and Prevent Fall as You Age2

"If you can't do that, then you should probably go see a physical therapist," he said. A physical therapist treats people with conditions or injuries that affect body movement. “如果你做不到，那么你可能应该去看物理治疗师，”他说。物理治疗师治疗患有影响身体运动的病症或损伤的人。 Another at-home test is called TUG, for "timed up and go." Hartley suggests doing this test with supervision. You begin the test from a seated position. Then, stand up and start a timer immediately. Walk three meters, turn and walk back to your seat. Stop the timer as soon as you sit down. If the test takes you longer to complete than 15 seconds, your risk for falling is very high. But, if you do it in 12 seconds or less, your fall risk is almost zero. 另一种在家测试称为 TUG，意思是“计时开始”。哈特利建议在监督下进行这项测试。您从坐姿开始测试。然后，站起来并立即启动计时器。步行三米，转身走回座位。你一坐下就停止计时器。如果您完成测试的时间超过 15 秒，那么您跌倒的风险就非常高。但是，如果您在 12 秒或更短的时间内完成，那么您跌倒的风险几乎为零。 Also, The National Council on Aging offers an online set of questions to predict your risk of a fall. 此外，国家老龄化委员会还提供了一系列在线问题来预测您跌倒的风险。Because muscle mass lessens in most people during their 30s, geriatricians say the best way to keep good balance is to stay physically active throughout life. Anmolsingh says it is never too late to act on that advice. 由于大多数人在 30 多岁时肌肉质量会减少，因此老年病学家表示，保持良好平衡的最佳方法是终生保持身体活跃。安莫尔辛格表示，按照这一建议采取行动永远不会太晚。 Activities including tai chi and yoga are good for older adults because they involve controlled movements while shifting body weight. There also are simpler exercises people can work into their everyday lives. 太极拳和瑜伽等活动适合老年人，因为它们涉及在转移体重的同时控制运动。人们还可以在日常生活中进行一些更简单的练习。 Anmolsingh says standing on one foot while waiting in line at a store is good. Or, at home, sit down and stand up several times straight without using a support. Another easy exercise is the three-way leg lift. Hold on to a support, then lift a leg to the front, then to the side and then to the back.安莫尔辛格说，在商店排队等候时，单脚站立是件好事。或者，在家里，不使用支撑物，坐下并站直几次。另一种简单的练习是三向抬腿。抓住支撑物，然后将一条腿向前抬起，然后向侧面抬起，然后向后抬起。The National Institute of Aging says people should spend at least 150 minutes per week in general physical activity to improve balance and overall health. 美国国家老龄化研究所表示，人们每周应至少花 150 分钟进行一般体育活动，以改善平衡和整体健康。 Hartley said exercises done on a usual basis help train the brain to react correctly when you start to fall. 哈特利说，平时进行的锻炼有助于训练大脑在你开始跌倒时做出正确的反应。 "Just like an athlete needs to do repetition to train for a sport, you're doing repetition to train for everyday balance activities," he said. “就像运动员需要重复训练一项运动一样，你也需要重复训练日常平衡活动，”他说。