由于衰老，老人(ren)運(yun)(yun)動更容易受傷。《美(mei)國退(tui)休人(ren)員協會雜志》近(jin)日載文，刊出多(duo)位(wei)運(yun)(yun)動專家總結出的老年人(ren)防止運(yun)(yun)動傷的10個(ge)要(yao)訣。
充分熱身，循序漸進 老人運動(dong)量(liang)過大，動(dong)作過快(kuai)，更容易受(shou)傷。充分熱身很關鍵。比如(ru)，跑步(bu)前應多走動(dong)走動(dong)，打網(wang)球前可跑幾分鐘。
練習下蹲(dun) 下蹲(dun)是老年人防止運動傷和保持腿部(bu)和腰部(bu)力量(liang)的最佳單(dan)項運動。雙腿分立(li)，與肩同寬(kuan)，后(hou)背保持直立(li)，下蹲(dun)至大(da)腿與地板平(ping)行(xing)，然后(hou)慢(man)慢(man)起身。動作(zuo)重(zhong)復(fu)20次(ci)。
靜(jing)臥撐 靜(jing)臥撐可(ke)有效鍛煉(lian)老年人核心肌肉群。靜(jing)臥撐與俯臥撐相(xiang)似，但是(shi)前臂(bei)著地，保持不(bu)動。身體軀(qu)干部分繃(beng)直(zhi)保持30秒，稍(shao)微休息(xi)后，重復相(xiang)同動作。
金雞獨立(li)《40歲后健身》一(yi)書(shu)作者旺(wang)達·萊特(te)博士表示，平衡(heng)練習有(you)助于防止摔跌和腳踝扭傷。每天練習幾(ji)次單腿(tui)獨立(li)，保(bao)持20秒，換腿(tui)站立(li)。練習一(yi)段時間后，可(ke)閉眼(yan)練習。
保(bao)護(hu)跟腱研究發現，老(lao)年跑(pao)步(bu)者常見傷之一(yi)(yi)是(shi)跟腱傷。老(lao)年人不妨靠墻站立(li)，拉伸(shen)腳跟，一(yi)(yi)條腿向后(hou)伸(shen)展，腳跟著地(di)，拉伸(shen)保(bao)持30秒(miao)，膝部慢(man)(man)慢(man)(man)彎(wan)曲，再(zai)保(bao)持30秒(miao)。換(huan)腿重復同樣(yang)動作。
關注(zhu)疼痛不(bu)適 萊特博(bo)士表示，40歲(sui)之(zhi)后，肌肉(rou)中負責組織修復的干細(xi)胞減少，不(bu)起眼的肌肉(rou)撕裂也容易變成(cheng)巨大(da)傷害。
增強(qiang)肩(jian)部(bu)力量柯伊(yi)娜(na)博(bo)士表示，隨(sui)著年齡增大(da)，肌(ji)腱及(ji)韌(ren)帶水分更(geng)少(shao)，更(geng)容易受傷，肩(jian)部(bu)更(geng)容易拉(la)傷。多練習擴胸運動，或者使用拉(la)力器。
喝巧(qiao)克力(li)牛奶 菲利普斯(si)博士(shi)表示，老年(nian)人攝(she)入足夠的蛋白質有(you)益增(zeng)強(qiang)肌肉力(li)量(liang)。常喝巧(qiao)克力(li)牛奶可促(cu)進運動后肌肉恢復。
硬球按摩(mo)足弓腳跟和足弓酸(suan)痛(tong)是老年人運(yun)動常(chang)見不適癥，容易導致需要數月才能康復的腳底筋膜炎(yan)。萊特博(bo)士建議，將(jiang)一個硬球放在(zai)腳底滾動按摩(mo)放松(song)足弓。
增(zeng)加力(li)量(liang)訓練(lian)。多項研究發(fa)現(xian)，力(li)量(liang)訓練(lian)14周可以(yi)使老人肌肉纖(xian)維增(zeng)長10%，肌腱僵硬緩解64%。老人做力(li)量(liang)訓練(lian)不必太(tai)賣力(li)，以(yi)免造(zao)成肌肉損傷(shang)，經(jing)常拎(lin)拎(lin)重物就(jiu)可以(yi)。
春季老年人鍛煉的注意事項
一、注意保暖
春(chun)寒料峭(qiao)。人體在運動(dong)后發熱,這時如果不做好保暖措施,就很容易受涼感(gan)冒。身體素質相(xiang)對(dui)較差的(de)老年人在鍛煉的(de)過程中(zhong)和結(jie)束后更應(ying)該(gai)注(zhu)意保暖,防止在鍛煉中(zhong)受風寒。
二、運動量和運動幅度不要太大
在整個冬天很(hen)多老年人的活動量(liang)相對于平時大(da)大(da)減少,因此,剛進入春(chun)季的鍛(duan)煉,應當(dang)以恢復為(wei)主,做一(yi)些活動軀體、關(guan)節的活動。
三、不宜太早
初春天(tian)氣乍(zha)暖還寒,早間和(he)晚(wan)間的(de)氣溫都(dou)很低,空氣中的(de)雜(za)質也比較多,不適合鍛煉(lian);太(tai)陽(yang)出(chu)來,氣溫回升,空氣中的(de)二氧化碳(tan)濃度會減少,這時才是比較適合的(de)時間。
四、鍛煉流汗后不宜脫衣服
不(bu)宜露,是(shi)表(biao)示在運(yun)動(dong)(dong)后流汗,不(bu)要(yao)脫(tuo)下衣服(fu),要(yao)注意保暖。老(lao)人(ren)在戶外晨練的(de)(de)時候(hou)要(yao)選(xuan)擇(ze)避風(feng)并且向陽的(de)(de)地方。如果在運(yun)動(dong)(dong)過程(cheng)中太熱(re)而出(chu)汗,運(yun)動(dong)(dong)強(qiang)度(du)要(yao)適當的(de)(de)減小(xiao)一些,運(yun)動(dong)(dong)速度(du)減慢(man)或是(shi)休息(xi)一會兒(er),不(bu)可以馬上(shang)脫(tuo)下衣服(fu),要(yao)防(fang)止受涼(liang)。身(shen)體素質(zhi)比較差的(de)(de)老(lao)年(nian)人(ren),在鍛(duan)煉的(de)(de)過程(cheng)中和結束后,更要(yao)注意保暖,防(fang)止在鍛(duan)煉中受了風(feng)寒。
春季老年人鍛煉的原則 要遵守循序漸進的原則:體(ti)育鍛(duan)(duan)煉前(qian)必須嚴格(ge)進行體(ti)格(ge)檢查、做運(yun)(yun)動負(fu)荷試驗,開始鍛(duan)(duan)煉時(shi)運(yun)(yun)動量要小,逐漸加(jia)大,直至達到有(you)效強度、有(you)效時(shi)間。
選擇適宜老年人的體育活動內容:老年人(ren)不(bu)宜選擇(ze)速度性和力(li)量性運動項(xiang)目,如(ru)散步(bu)、慢(man)跑(pao)、太極拳、氣功、保(bao)健操、游泳等項(xiang)目。
運動過程中要加強醫療監督:防(fang)止過(guo)(guo)度疲勞或意(yi)外損傷。如慢跑(pao)(pao)速度不能太快(kuai),一來可(ke)以避(bi)免造成踝關節扭傷,二來可(ke)以防(fang)止因缺氧誘發的心(xin)絞痛。可(ke)以跑(pao)(pao)、走(zou)交(jiao)替,跑(pao)(pao)步時呼吸要自(zi)然,動作要緩慢而有節奏,避(bi)免做憋氣(qi)或過(guo)(guo)分用力的動作。
老年人在體(ti)育鍛煉期間要(yao)保持正(zheng)常(chang)的生活規律(lv),注意營(ying)養合理(li),多(duo)食易(yi)消化、高蛋白、高維生素、少脂肪的食物。戒煙,少飲酒(jiu)或戒酒(jiu)。
春季老年人鍛煉不適合什么運動 1、下蹲運動
在做下(xia)蹲運動時,由于運動重心較低,會使膝關(guan)節負重過大(da),從引起關(guan)節疼痛,并加(jia)快關(guan)節軟骨的(de)磨損(sun)。而長時間的(de)猛烈(lie)蹲起,也會使老年人的(de)血(xue)壓(ya)變得不(bu)穩定。
2、仰臥起坐
大多(duo)數中老年人(ren)的頸椎、腰椎或多(duo)或少(shao)的都有一些問(wen)題,再加上(shang)骨質疏松,因(yin)此做仰臥起坐很容易給頸椎和腰椎造成(cheng)不可逆轉的損傷。再加上(shang),此運動(dong)對頭部(bu)的變(bian)化較大,對于患有心腦血(xue)管疾病的人(ren)來說很容易造成(cheng)血(xue)壓(ya)升(sheng)高(gao),發(fa)生意外。
3、爬樓梯
對于50歲以后的(de)人(ren)來(lai)說,身(shen)體肌(ji)肉減少(shao)3%-5%,相(xiang)應(ying)的(de)平衡力(li)也變(bian)差。(另外),在跌倒老(lao)(lao)人(ren)中(zhong),超過51%與爬樓(lou)梯(ti)相(xiang)關(guan)(guan),爬樓(lou)梯(ti)每年(nian)致死2萬人(ren)。上(shang)了年(nian)紀(ji)后,關(guan)(guan)節退化,上(shang)下樓(lou)梯(ti)或爬山時,膝(xi)關(guan)(guan)節承受的(de)重量是平時的(de)3~5倍,這(zhe)會加速關(guan)(guan)節老(lao)(lao)化。
老(lao)(lao)人(ren)健(jian)身需要注意什么(me)？什么(me)樣的運動(dong)適合老(lao)(lao)年人(ren)？
說健身是(shi)(shi)年輕人(ren)的(de)運(yun)動，但是(shi)(shi)對于一(yi)些中老年人(ren)來說，他們可以(yi)根據自己的(de)身體狀況(kuang)，再去醫院咨詢(xun)一(yi)下醫生，適(shi)當的(de)去健下身，還(huan)是(shi)(shi)可以(yi)的(de)。比(bi)如說做一(yi)些不(bu)是(shi)(shi)太劇烈的(de)健身運(yun)動，像慢跑(pao)，打拳這種比(bi)較適(shi)合(he)中老年人(ren)做的(de)運(yun)動，并(bing)且鍛煉身體是(shi)(shi)很(hen)重要(yao)的(de)，無(wu)關(guan)乎年齡(ling)。
近年來，"國民健(jian)康 "的概念越來越流(liu)行(xing)。許多老(lao)年朋友(you)開始通過各種方式保養自己的身(shen)體，以獲得(de)更(geng)健(jian)康的身(shen)體，延長(chang)(chang)壽命。但是(shi)，每(mei)個人(ren)適合什(shen)么樣的運動(dong)(dong)，運動(dong)(dong)量有多大(da)(da)，持(chi)續時(shi)間(jian)有多長(chang)(chang)，都需要(yao)根據個人(ren)的性別(bie)、年齡、體質等來決定。例如，有些老(lao)人(ren)對運動(dong)(dong)養生總(zong)是(shi)一(yi)知半解。大(da)(da)多數時(shi)候，運動(dong)(dong)不僅可以強(qiang)身(shen)健(jian)體，還(huan)可以傷害身(shen)體。今(jin)天，我(wo)們就來談談老(lao)年人(ren)鍛(duan)煉的注意(yi)事(shi)項，大(da)(da)家(jia)在平時(shi)一(yi)定要(yao)多加(jia)注意(yi)!]
舉重的(de)(de)時(shi)(shi)候，鍛煉者突(tu)然(ran)有了一股力(li)量(liang)。這時(shi)(shi)，聲帶(dai)關閉，胸肌、腹肌突(tu)然(ran)縮短，腔內壓(ya)力(li)突(tu)然(ran)升(sheng)高。腔內壓(ya)力(li)升(sheng)高會(hui)(hui)影響(xiang)心臟(zang)的(de)(de)跳動，壓(ya)迫腔靜脈后靜脈血回流受(shou)阻。其(qi)結果是心臟(zang)輸出的(de)(de)血液減少。在老年人腦部(bu)供血已經減少的(de)(de)情況下，再付(fu)之于(yu)斷(duan)血供，就會(hui)(hui)出現頭暈(yun)目眩，才花，嚴重的(de)(de)要暈(yun)倒。
雖(sui)然(ran)(ran)憋氣(qi)時，心(xin)臟的(de)(de)(de)排(pai)血(xue)(xue)量減少(shao)，但血(xue)(xue)壓(ya)(ya)會(hui)(hui)突然(ran)(ran)升高，特別是縮(suo)短壓(ya)(ya)。這是因為(wei)當大局部肌肉群參與用力時，縮(suo)短的(de)(de)(de)肌肉會(hui)(hui)擠壓(ya)(ya)血(xue)(xue)管，動脈(mo)血(xue)(xue)流的(de)(de)(de)阻力會(hui)(hui)突然(ran)(ran)添加。用先(xian)進前輩的(de)(de)(de)動脈(mo)插管技術(shu)測量舉重時的(de)(de)(de)血(xue)(xue)壓(ya)(ya)變化，發現有些人的(de)(de)(de)縮(suo)短壓(ya)(ya)會(hui)(hui)突然(ran)(ran)上升到200-300mmHg。另外，在舉重過程中，血(xue)(xue)壓(ya)(ya)上下波動很(hen)大，非(fei)常(chang)快(kuai)。
老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)如(ru)(ru)(ru)何(he)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)效(xiao)(xiao)(xiao)(xiao)果最(zui)好(hao)(hao)(hao)(hao) 老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)如(ru)(ru)(ru)何(he)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)效(xiao)(xiao)(xiao)(xiao)果最(zui)好(hao)(hao)(hao)(hao)，身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)適(shi)(shi)當運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)對(dui)(dui)(dui)中(zhong)(zhong)(zhong)(zhong)(zhong)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)健(jian)(jian)康(kang)(kang)(kang)好(hao)(hao)(hao)(hao)處(chu)很(hen)多(duo)(duo)(duo)。在(zai)(zai)(zai)疾(ji)病的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)預防(fang)、治療和(he)(he)(he)(he)(he)(he)(he)康(kang)(kang)(kang)復(fu)過(guo)(guo)(guo)(guo)程(cheng)中(zhong)(zhong)(zhong)(zhong)(zhong)都(dou)(dou)能(neng)(neng)(neng)(neng)(neng)(neng)發(fa)(fa)(fa)揮積極(ji)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)作用(yong)，也是(shi)(shi)(shi)(shi)(shi)(shi)(shi)促(cu)進(jin)(jin)(jin)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)長(chang)(chang)(chang)壽的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)重(zhong)要(yao)(yao)手段(duan)之一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)。那么老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)如(ru)(ru)(ru)何(he)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)效(xiao)(xiao)(xiao)(xiao)果最(zui)好(hao)(hao)(hao)(hao)？ 老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)如(ru)(ru)(ru)何(he)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)效(xiao)(xiao)(xiao)(xiao)果最(zui)好(hao)(hao)(hao)(hao)1 1、現(xian)(xian)代(dai)耐力(li)(li)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)育(yu)(yu)(yu)活(huo)(huo)(huo)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)：散(san)步(bu)(bu)、健(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)跑(pao)、游(you)泳(yong)(yong)(yong)、各(ge)(ge)種(zhong)球(qiu)(qiu)類和(he)(he)(he)(he)(he)(he)(he)騎自(zi)(zi)行(xing)(xing)車等(deng)(deng)。 散(san)步(bu)(bu)對(dui)(dui)(dui)中(zhong)(zhong)(zhong)(zhong)(zhong)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)最(zui)易掌握，是(shi)(shi)(shi)(shi)(shi)(shi)(shi)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)項(xiang)(xiang)隨(sui)時(shi)(shi)(shi)(shi)隨(sui)地(di)(di)都(dou)(dou)可(ke)(ke)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)活(huo)(huo)(huo)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)。選(xuan)擇(ze)(ze)(ze)空氣(qi)清新，林木幽靜環(huan)境，輕(qing)松(song)舒展(zhan)，不(bu)(bu)(bu)(bu)(bu)(bu)緊不(bu)(bu)(bu)(bu)(bu)(bu)慢地(di)(di)信(xin)步(bu)(bu)而(er)(er)來(lai)(lai)，一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)定(ding)會感到(dao)(dao)(dao)心(xin)(xin)(xin)(xin)曠神怡，周(zhou)(zhou)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)舒爽。 參加約(yue)會和(he)(he)(he)(he)(he)(he)(he)社會活(huo)(huo)(huo)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)，如(ru)(ru)(ru)果路程(cheng)不(bu)(bu)(bu)(bu)(bu)(bu)遠，時(shi)(shi)(shi)(shi)間(jian)充裕，那末以(yi)(yi)(yi)(yi)(yi)步(bu)(bu)當車，及時(shi)(shi)(shi)(shi)到(dao)(dao)(dao)達(da)(da)目(mu)(mu)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)地(di)(di)，也是(shi)(shi)(shi)(shi)(shi)(shi)(shi)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)機(ji)(ji)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)耐力(li)(li)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)良(liang)好(hao)(hao)(hao)(hao)機(ji)(ji)會。步(bu)(bu)行(xing)(xing)欲達(da)(da)到(dao)(dao)(dao)健(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)目(mu)(mu)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)，行(xing)(xing)走(zou)要(yao)(yao)有(you)(you)(you)(you)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)定(ding)速(su)(su)度(du)（每分鐘(zhong)(zhong)達(da)(da)80～90步(bu)(bu)為中(zhong)(zhong)(zhong)(zhong)(zhong)速(su)(su)，100步(bu)(bu)以(yi)(yi)(yi)(yi)(yi)上(shang)為快(kuai)速(su)(su)），路程(cheng)要(yao)(yao)有(you)(you)(you)(you)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)定(ding)距(ju)離（一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)般每天(tian)(tian)(tian)6000步(bu)(bu)左右，體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)力(li)(li)強(qiang)(qiang)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)可(ke)(ke)達(da)(da)1萬步(bu)(bu)）。 每天(tian)(tian)(tian)走(zou)路1小(xiao)時(shi)(shi)(shi)(shi)左右，一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)次(ci)(ci)完成或(huo)(huo)(huo)上(shang)下(xia)(xia)(xia)午(wu)分次(ci)(ci)完成。做(zuo)到(dao)(dao)(dao)自(zi)(zi)我(wo)(wo)(wo)感覺良(liang)好(hao)(hao)(hao)(hao)，沒有(you)(you)(you)(you)心(xin)(xin)(xin)(xin)悸氣(qi)促(cu)，全(quan)(quan)(quan)(quan)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)溫(wen)暖舒適(shi)(shi)或(huo)(huo)(huo)微(wei)微(wei)有(you)(you)(you)(you)汗。利(li)用(yong)“計步(bu)(bu)器”測定(ding)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)量(liang)(liang)(liang)則(ze)(ze)(ze)(ze)是(shi)(shi)(shi)(shi)(shi)(shi)(shi)更(geng)為可(ke)(ke)靠的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)科學(xue)方(fang)(fang)(fang)(fang)法。 健(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)跑(pao)（即慢跑(pao)）的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)量(liang)(liang)(liang)比(bi)散(san)步(bu)(bu)走(zou)路大(da)，受到(dao)(dao)(dao)許多(duo)(duo)(duo)中(zhong)(zhong)(zhong)(zhong)(zhong)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)喜(xi)愛，是(shi)(shi)(shi)(shi)(shi)(shi)(shi)風(feng)(feng)靡國(guo)內外的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)強(qiang)(qiang)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)健(jian)(jian)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)育(yu)(yu)(yu)項(xiang)(xiang)目(mu)(mu)。健(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)跑(pao)在(zai)(zai)(zai)開(kai)(kai)始(shi)(shi)(shi)時(shi)(shi)(shi)(shi)應(ying)(ying)舒展(zhan)活(huo)(huo)(huo)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)下(xia)(xia)(xia)肢(zhi)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)，放(fang)松(song)肌肉(rou)(rou)，作好(hao)(hao)(hao)(hao)準(zhun)備(bei)活(huo)(huo)(huo)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)。然(ran)(ran)后(hou)展(zhan)開(kai)(kai)雙臂前后(hou)擺動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)，協(xie)調(diao)(diao)(diao)(diao)而(er)(er)又節(jie)奏(zou)，深(shen)而(er)(er)均勻(yun)地(di)(di)呼吸(xi)。 鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)應(ying)(ying)從(cong)(cong)(cong)(cong)慢至快(kuai)，時(shi)(shi)(shi)(shi)間(jian)從(cong)(cong)(cong)(cong)短(duan)而(er)(er)長(chang)(chang)(chang)，開(kai)(kai)始(shi)(shi)(shi)初練(lian)(lian)時(shi)(shi)(shi)(shi)慢跑(pao)5～10分鐘(zhong)(zhong)而(er)(er)不(bu)(bu)(bu)(bu)(bu)(bu)覺胸悶氣(qi)短(duan)，然(ran)(ran)后(hou)每天(tian)(tian)(tian)逐(zhu)(zhu)漸(jian)增(zeng)加至15～20分鐘(zhong)(zhong)，每天(tian)(tian)(tian)或(huo)(huo)(huo)隔天(tian)(tian)(tian)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)次(ci)(ci)，最(zui)后(hou)甚至可(ke)(ke)增(zeng)到(dao)(dao)(dao)30～40分鐘(zhong)(zhong)。慢慢結(jie)束后(hou)，應(ying)(ying)緩(huan)慢步(bu)(bu)行(xing)(xing)或(huo)(huo)(huo)原(yuan)地(di)(di)踏步(bu)(bu)，不(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)馬上(shang)停下(xia)(xia)(xia)，做(zuo)好(hao)(hao)(hao)(hao)放(fang)松(song)整(zheng)理(li)活(huo)(huo)(huo)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)，漸(jian)漸(jian)恢復(fu)到(dao)(dao)(dao)安(an)(an)靜狀態(tai)。 騎自(zi)(zi)行(xing)(xing)車是(shi)(shi)(shi)(shi)(shi)(shi)(shi)我(wo)(wo)(wo)國(guo)大(da)多(duo)(duo)(duo)數人(ren)(ren)(ren)(ren)(ren)(ren)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)主要(yao)(yao)出行(xing)(xing)方(fang)(fang)(fang)(fang)法，也是(shi)(shi)(shi)(shi)(shi)(shi)(shi)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)項(xiang)(xiang)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)肌肉(rou)(rou)（特別是(shi)(shi)(shi)(shi)(shi)(shi)(shi)腿(tui)部(bu)肌肉(rou)(rou)和(he)(he)(he)(he)(he)(he)(he)關節(jie)）的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)全(quan)(quan)(quan)(quan)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)性(xing)(xing)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)。很(hen)多(duo)(duo)(duo)中(zhong)(zhong)(zhong)(zhong)(zhong)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)仍將騎自(zi)(zi)行(xing)(xing)車作為交(jiao)通(tong)(tong)(tong)(tong)和(he)(he)(he)(he)(he)(he)(he)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)兩重(zhong)功(gong)(gong)(gong)能(neng)(neng)(neng)(neng)(neng)(neng)。騎車的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)速(su)(su)度(du)、距(ju)離和(he)(he)(he)(he)(he)(he)(he)次(ci)(ci)數可(ke)(ke)根(gen)(gen)據(ju)各(ge)(ge)人(ren)(ren)(ren)(ren)(ren)(ren)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)力(li)(li)酌情而(er)(er)定(ding)。 但老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)究竟年(nian)(nian)(nian)(nian)(nian)(nian)(nian)事逐(zhu)(zhu)漸(jian)增(zeng)高，應(ying)(ying)盡量(liang)(liang)(liang)不(bu)(bu)(bu)(bu)(bu)(bu)在(zai)(zai)(zai)刮風(feng)(feng)、下(xia)(xia)(xia)雨、嚴寒或(huo)(huo)(huo)酷(ku)暑時(shi)(shi)(shi)(shi)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)。在(zai)(zai)(zai)交(jiao)通(tong)(tong)(tong)(tong)擁擠地(di)(di)區(qu)更(geng)要(yao)(yao)特別注意(yi)(yi)(yi)交(jiao)通(tong)(tong)(tong)(tong)安(an)(an)全(quan)(quan)(quan)(quan)和(he)(he)(he)(he)(he)(he)(he)意(yi)(yi)(yi)外。 游(you)泳(yong)(yong)(yong)是(shi)(shi)(shi)(shi)(shi)(shi)(shi)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)項(xiang)(xiang)比(bi)較適(shi)(shi)于(yu)中(zhong)(zhong)(zhong)(zhong)(zhong)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)全(quan)(quan)(quan)(quan)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)性(xing)(xing)健(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)，經常(chang)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)對(dui)(dui)(dui)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)心(xin)(xin)(xin)(xin)健(jian)(jian)康(kang)(kang)(kang)好(hao)(hao)(hao)(hao)處(chu)很(hen)多(duo)(duo)(duo)。游(you)泳(yong)(yong)(yong)活(huo)(huo)(huo)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)需要(yao)(yao)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)定(ding)設備(bei)和(he)(he)(he)(he)(he)(he)(he)環(huan)境，開(kai)(kai)始(shi)(shi)(shi)前應(ying)(ying)作一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)次(ci)(ci)全(quan)(quan)(quan)(quan)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)格檢(jian)查（患嚴重(zhong)心(xin)(xin)(xin)(xin)肺(fei)疾(ji)病和(he)(he)(he)(he)(he)(he)(he)傳染病者不(bu)(bu)(bu)(bu)(bu)(bu)宜(yi)）。 游(you)泳(yong)(yong)(yong)時(shi)(shi)(shi)(shi)務必做(zuo)好(hao)(hao)(hao)(hao)安(an)(an)全(quan)(quan)(quan)(quan)措(cuo)施，下(xia)(xia)(xia)水前要(yao)(yao)作準(zhun)備(bei)活(huo)(huo)(huo)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong);姿(zi)式(shi)(shi)(shi)(shi)(shi)則(ze)(ze)(ze)(ze)各(ge)(ge)取(qu)所(suo)(suo)好(hao)(hao)(hao)(hao)，蛙(wa)泳(yong)(yong)(yong)、仰泳(yong)(yong)(yong)或(huo)(huo)(huo)自(zi)(zi)由(you)(you)泳(yong)(yong)(yong)等(deng)(deng)均可(ke)(ke)。運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)量(liang)(liang)(liang)妥(tuo)善(shan)掌握，根(gen)(gen)據(ju)各(ge)(ge)人(ren)(ren)(ren)(ren)(ren)(ren)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)自(zi)(zi)我(wo)(wo)(wo)感覺，游(you)程(cheng)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)般不(bu)(bu)(bu)(bu)(bu)(bu)宜(yi)這(zhe)長(chang)(chang)(chang)，50米(mi)即休息(xi)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)下(xia)(xia)(xia)，總量(liang)(liang)(liang)不(bu)(bu)(bu)(bu)(bu)(bu)超過(guo)(guo)(guo)(guo)500米(mi)。如(ru)(ru)(ru)能(neng)(neng)(neng)(neng)(neng)(neng)堅(jian)持(chi)(chi)每天(tian)(tian)(tian)或(huo)(huo)(huo)隔天(tian)(tian)(tian)活(huo)(huo)(huo)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)，效(xiao)(xiao)(xiao)(xiao)果較好(hao)(hao)(hao)(hao)。 堅(jian)持(chi)(chi)適(shi)(shi)度(du)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)游(you)泳(yong)(yong)(yong)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)，可(ke)(ke)增(zeng)強(qiang)(qiang)心(xin)(xin)(xin)(xin)肺(fei)功(gong)(gong)(gong)能(neng)(neng)(neng)(neng)(neng)(neng)，促(cu)使(shi)肌肉(rou)(rou)發(fa)(fa)(fa)達(da)(da)，減少(shao)腹部(bu)脂(zhi)肪，保(bao)(bao)(bao)持(chi)(chi)勻(yun)稱體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)型。 各(ge)(ge)項(xiang)(xiang)球(qiu)(qiu)類活(huo)(huo)(huo)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)包括乒乓(pang)球(qiu)(qiu)、羽毛球(qiu)(qiu)、網球(qiu)(qiu)、臺球(qiu)(qiu)、門球(qiu)(qiu)等(deng)(deng)，可(ke)(ke)根(gen)(gen)據(ju)各(ge)(ge)自(zi)(zi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)條(tiao)(tiao)件和(he)(he)(he)(he)(he)(he)(he)個(ge)(ge)人(ren)(ren)(ren)(ren)(ren)(ren)愛好(hao)(hao)(hao)(hao)加以(yi)(yi)(yi)(yi)(yi)選(xuan)擇(ze)(ze)(ze)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)。目(mu)(mu)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)在(zai)(zai)(zai)于(yu)健(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)而(er)(er)不(bu)(bu)(bu)(bu)(bu)(bu)作劇烈性(xing)(xing)和(he)(he)(he)(he)(he)(he)(he)競技比(bi)賽。 我(wo)(wo)(wo)國(guo)古人(ren)(ren)(ren)(ren)(ren)(ren)以(yi)(yi)(yi)(yi)(yi)圓形核桃置于(yu)手掌中(zhong)(zhong)(zhong)(zhong)(zhong)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)轉，用(yong)以(yi)(yi)(yi)(yi)(yi)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)指、腕關節(jie)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)靈(ling)活(huo)(huo)(huo)性(xing)(xing)和(he)(he)(he)(he)(he)(he)(he)協(xie)調(diao)(diao)(diao)(diao)性(xing)(xing)，按摩(mo)掌心(xin)(xin)(xin)(xin)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)穴位。目(mu)(mu)前已制成空心(xin)(xin)(xin)(xin)金屬球(qiu)(qiu)、玉球(qiu)(qiu)和(he)(he)(he)(he)(he)(he)(he)石球(qiu)(qiu)等(deng)(deng)，很(hen)受廣大(da)中(zhong)(zhong)(zhong)(zhong)(zhong)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)喜(xi)愛而(er)(er)適(shi)(shi)宜(yi)推廣介紹(shao)。 2、傳統體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)育(yu)(yu)(yu)健(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)，我(wo)(wo)(wo)國(guo)古代(dai)傳統的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)民間(jian)保(bao)(bao)(bao)健(jian)(jian)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)育(yu)(yu)(yu)，源(yuan)遠流(liu)長(chang)(chang)(chang)，具有(you)(you)(you)(you)廣泛的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)群眾基礎，是(shi)(shi)(shi)(shi)(shi)(shi)(shi)我(wo)(wo)(wo)國(guo)中(zhong)(zhong)(zhong)(zhong)(zhong)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)保(bao)(bao)(bao)健(jian)(jian)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)育(yu)(yu)(yu)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)大(da)特色。流(liu)傳最(zui)廣的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)項(xiang)(xiang)目(mu)(mu)有(you)(you)(you)(you)太極(ji)拳、氣(qi)功(gong)(gong)(gong)、保(bao)(bao)(bao)健(jian)(jian)按摩(mo)操(cao)(cao)和(he)(he)(he)(he)(he)(he)(he)八段(duan)錦等(deng)(deng)。 太極(ji)拳是(shi)(shi)(shi)(shi)(shi)(shi)(shi)人(ren)(ren)(ren)(ren)(ren)(ren)人(ren)(ren)(ren)(ren)(ren)(ren)可(ke)(ke)參與的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)健(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)，非常(chang)適(shi)(shi)合(he)(he)(he)中(zhong)(zhong)(zhong)(zhong)(zhong)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)種(zhong)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)項(xiang)(xiang)目(mu)(mu)。操(cao)(cao)練(lian)(lian)需要(yao)(yao)全(quan)(quan)(quan)(quan)神貫注，精(jing)神集(ji)(ji)中(zhong)(zhong)(zhong)(zhong)(zhong)，動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)作柔和(he)(he)(he)(he)(he)(he)(he)、連(lian)貫、穩健(jian)(jian)、協(xie)調(diao)(diao)(diao)(diao)、目(mu)(mu)隨(sui)手轉和(he)(he)(he)(he)(he)(he)(he)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)隨(sui)移，往(wang)往(wang)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)氣(qi)呵成。 流(liu)派較多(duo)(duo)(duo)，各(ge)(ge)有(you)(you)(you)(you)優點，但以(yi)(yi)(yi)(yi)(yi)“簡化太極(ji)拳”實(shi)(shi)用(yong)易學(xue)，效(xiao)(xiao)(xiao)(xiao)果較好(hao)(hao)(hao)(hao)，便(bian)于(yu)普及，且(qie)(qie)室內、外隨(sui)處(chu)均宜(yi)。清晨練(lian)(lian)拳利(li)于(yu)啟動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)五臟(zang)六(liu)腑(fu)，傍晚(wan)練(lian)(lian)拳不(bu)(bu)(bu)(bu)(bu)(bu)僅風(feng)(feng)靡全(quan)(quan)(quan)(quan)國(guo)，是(shi)(shi)(shi)(shi)(shi)(shi)(shi)老(lao)(lao)(lao)(lao)(lao)少(shao)皆宜(yi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)活(huo)(huo)(huo)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)，而(er)(er)且(qie)(qie)已傳往(wang)國(guo)外，受到(dao)(dao)(dao)國(guo)際(ji)友(you)人(ren)(ren)(ren)(ren)(ren)(ren)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)重(zhong)視(shi)。 氣(qi)功(gong)(gong)(gong)是(shi)(shi)(shi)(shi)(shi)(shi)(shi)我(wo)(wo)(wo)國(guo)傳統醫學(xue)寶庫中(zhong)(zhong)(zhong)(zhong)(zhong)獨有(you)(you)(you)(you)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)強(qiang)(qiang)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)保(bao)(bao)(bao)健(jian)(jian)方(fang)(fang)(fang)(fang)法。中(zhong)(zhong)(zhong)(zhong)(zhong)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)通(tong)(tong)(tong)(tong)過(guo)(guo)(guo)(guo)調(diao)(diao)(diao)(diao)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)（調(diao)(diao)(diao)(diao)整(zheng)姿(zi)勢）、調(diao)(diao)(diao)(diao)息(xi)（調(diao)(diao)(diao)(diao)整(zheng)呼吸(xi)）和(he)(he)(he)(he)(he)(he)(he)調(diao)(diao)(diao)(diao)心(xin)(xin)(xin)(xin)（調(diao)(diao)(diao)(diao)整(zheng)精(jing)神）的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)達(da)(da)到(dao)(dao)(dao)協(xie)調(diao)(diao)(diao)(diao)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)各(ge)(ge)部(bu)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)作用(yong)，增(zeng)強(qiang)(qiang)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)質(zhi)(zhi)(zhi)，增(zeng)強(qiang)(qiang)防(fang)病和(he)(he)(he)(he)(he)(he)(he)抗病的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)能(neng)(neng)(neng)(neng)(neng)(neng)力(li)(li)。 練(lian)(lian)功(gong)(gong)(gong)時(shi)(shi)(shi)(shi)應(ying)(ying)擺好(hao)(hao)(hao)(hao)姿(zi)勢，坐(zuo)(zuo)、臥(wo)、站(zhan)可(ke)(ke)按各(ge)(ge)人(ren)(ren)(ren)(ren)(ren)(ren)習慣選(xuan)取(qu)，均需使(shi)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)端(duan)正(zheng)和(he)(he)(he)(he)(he)(he)(he)肌肉(rou)(rou)放(fang)松(song)，達(da)(da)到(dao)(dao)(dao)“調(diao)(diao)(diao)(diao)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)”的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)姿(zi)態(tai)要(yao)(yao)求(qiu);然(ran)(ran)后(hou)作均勻(yun)、深(shen)長(chang)(chang)(chang)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)腹式(shi)(shi)(shi)(shi)(shi)呼吸(xi)，周(zhou)(zhou)而(er)(er)復(fu)始(shi)(shi)(shi)，進(jin)(jin)(jin)入(ru)“調(diao)(diao)(diao)(diao)息(xi)境界(jie)。練(lian)(lian)好(hao)(hao)(hao)(hao)氣(qi)功(gong)(gong)(gong)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)關鍵是(shi)(shi)(shi)(shi)(shi)(shi)(shi)練(lian)(lian)”意(yi)(yi)(yi)志“，有(you)(you)(you)(you)意(yi)(yi)(yi)識地(di)(di)集(ji)(ji)中(zhong)(zhong)(zhong)(zhong)(zhong)思(si)想，排除雜念，將”意(yi)(yi)(yi)志“集(ji)(ji)中(zhong)(zhong)(zhong)(zhong)(zhong)在(zai)(zai)(zai)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)某一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)部(bu)位（如(ru)(ru)(ru)丹田），達(da)(da)到(dao)(dao)(dao)”調(diao)(diao)(diao)(diao)心(xin)(xin)(xin)(xin)“的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)目(mu)(mu)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)。”調(diao)(diao)(diao)(diao)心(xin)(xin)(xin)(xin)“和(he)(he)(he)(he)(he)(he)(he)”調(diao)(diao)(diao)(diao)息(xi)“要(yao)(yao)互相配合(he)(he)(he)，做(zuo)到(dao)(dao)(dao)”意(yi)(yi)(yi)“”息(xi)“合(he)(he)(he)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)，常(chang)對(dui)(dui)(dui)增(zeng)強(qiang)(qiang)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)健(jian)(jian)康(kang)(kang)(kang)，延緩(huan)衰老(lao)(lao)(lao)(lao)(lao)，防(fang)治一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)些慢性(xing)(xing)病發(fa)(fa)(fa)揮較好(hao)(hao)(hao)(hao)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)作用(yong)。 采(cai)用(yong)何(he)種(zhong)氣(qi)功(gong)(gong)(gong)方(fang)(fang)(fang)(fang)法，遵循(xun)哪個(ge)(ge)氣(qi)功(gong)(gong)(gong)流(liu)派，均應(ying)(ying)采(cai)取(qu)科學(xue)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)態(tai)度(du)，由(you)(you)易到(dao)(dao)(dao)難，循(xun)序(xu)漸(jian)進(jin)(jin)(jin)，持(chi)(chi)之以(yi)(yi)(yi)(yi)(yi)恒，必有(you)(you)(you)(you)功(gong)(gong)(gong)效(xiao)(xiao)(xiao)(xiao)。應(ying)(ying)避(bi)免(mian)道(dao)聽途說(shuo)，把氣(qi)功(gong)(gong)(gong)說(shuo)得(de)玄乎(hu)和(he)(he)(he)(he)(he)(he)(he)神秘莫測，甚至有(you)(you)(you)(you)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)迷(mi)信(xin)和(he)(he)(he)(he)(he)(he)(he)愚味的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)宣傳來(lai)(lai)欺騙大(da)眾，這(zhe)是(shi)(shi)(shi)(shi)(shi)(shi)(shi)在(zai)(zai)(zai)發(fa)(fa)(fa)揮氣(qi)功(gong)(gong)(gong)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)'保(bao)(bao)(bao)健(jian)(jian)作用(yong)時(shi)(shi)(shi)(shi)應(ying)(ying)要(yao)(yao)注意(yi)(yi)(yi)避(bi)免(mian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)問題。 傳統健(jian)(jian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)法還有(you)(you)(you)(you)八段(duan)錦（一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)套由(you)(you)八套運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)作組成的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)保(bao)(bao)(bao)健(jian)(jian)操(cao)(cao)）、保(bao)(bao)(bao)健(jian)(jian)按摩(mo)（依次(ci)(ci)自(zi)(zi)我(wo)(wo)(wo)推拿、拍打(da)按摩(mo)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)各(ge)(ge)部(bu)位）和(he)(he)(he)(he)(he)(he)(he)武術鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)等(deng)(deng)，都(dou)(dou)有(you)(you)(you)(you)益于(yu)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)心(xin)(xin)(xin)(xin)健(jian)(jian)康(kang)(kang)(kang)。有(you)(you)(you)(you)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)根(gen)(gen)據(ju)本人(ren)(ren)(ren)(ren)(ren)(ren)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)條(tiao)(tiao)件，自(zi)(zi)己(ji)設計出一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)套保(bao)(bao)(bao)健(jian)(jian)操(cao)(cao)，長(chang)(chang)(chang)期(qi)堅(jian)持(chi)(chi)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)也能(neng)(neng)(neng)(neng)(neng)(neng)發(fa)(fa)(fa)揮良(liang)好(hao)(hao)(hao)(hao)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)保(bao)(bao)(bao)健(jian)(jian)作用(yong)。 老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)如(ru)(ru)(ru)何(he)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)效(xiao)(xiao)(xiao)(xiao)果最(zui)好(hao)(hao)(hao)(hao)2 老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)相對(dui)(dui)(dui)于(yu)青年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)，從(cong)(cong)(cong)(cong)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)機(ji)(ji)能(neng)(neng)(neng)(neng)(neng)(neng)上(shang)來(lai)(lai)說(shuo)已經在(zai)(zai)(zai)退(tui)化，骨(gu)骼(ge)在(zai)(zai)(zai)慢慢地(di)(di)疏松(song)，肌肉(rou)(rou)在(zai)(zai)(zai)逐(zhu)(zhu)漸(jian)地(di)(di)萎縮，力(li)(li)量(liang)(liang)(liang)也在(zai)(zai)(zai)不(bu)(bu)(bu)(bu)(bu)(bu)斷的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)下(xia)(xia)(xia)降。所(suo)(suo)以(yi)(yi)(yi)(yi)(yi)，老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)在(zai)(zai)(zai)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)滿足(zu)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)要(yao)(yao)求(qiu)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)條(tiao)(tiao)件下(xia)(xia)(xia)，最(zui)好(hao)(hao)(hao)(hao)是(shi)(shi)(shi)(shi)(shi)(shi)(shi)要(yao)(yao)多(duo)(duo)(duo)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)來(lai)(lai)提升(sheng)我(wo)(wo)(wo)們(men)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)機(ji)(ji)能(neng)(neng)(neng)(neng)(neng)(neng)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)行(xing)(xing)，從(cong)(cong)(cong)(cong)而(er)(er)達(da)(da)到(dao)(dao)(dao)增(zeng)強(qiang)(qiang)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)質(zhi)(zhi)(zhi)。 運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)可(ke)(ke)以(yi)(yi)(yi)(yi)(yi)減輕(qing)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)重(zhong)，減少(shao)肥胖(pang)帶來(lai)(lai)風(feng)(feng)險(xian)，提高新陳代(dai)謝功(gong)(gong)(gong)能(neng)(neng)(neng)(neng)(neng)(neng)，降低(di)心(xin)(xin)(xin)(xin)腦(nao)血(xue)管疾(ji)病風(feng)(feng)險(xian)。運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)可(ke)(ke)以(yi)(yi)(yi)(yi)(yi)加強(qiang)(qiang)心(xin)(xin)(xin)(xin)肺(fei)功(gong)(gong)(gong)能(neng)(neng)(neng)(neng)(neng)(neng)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)，降低(di)血(xue)液粘稠度(du)，讓(rang)心(xin)(xin)(xin)(xin)臟(zang)肺(fei)部(bu)保(bao)(bao)(bao)持(chi)(chi)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)輕(qing)狀態(tai)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)轉。運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)可(ke)(ke)以(yi)(yi)(yi)(yi)(yi)預防(fang)骨(gu)質(zhi)(zhi)(zhi)疏松(song)，增(zeng)強(qiang)(qiang)骨(gu)髓的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)代(dai)謝能(neng)(neng)(neng)(neng)(neng)(neng)力(li)(li)，讓(rang)關節(jie)增(zeng)強(qiang)(qiang)靈(ling)活(huo)(huo)(huo)度(du)。 合(he)(he)(he)理(li)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)、安(an)(an)全(quan)(quan)(quan)(quan)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)方(fang)(fang)(fang)(fang)式(shi)(shi)(shi)(shi)(shi)能(neng)(neng)(neng)(neng)(neng)(neng)讓(rang)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)不(bu)(bu)(bu)(bu)(bu)(bu)斷的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)提升(sheng)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)機(ji)(ji)能(neng)(neng)(neng)(neng)(neng)(neng)，改善(shan)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)素(su)質(zhi)(zhi)(zhi)。與年(nian)(nian)(nian)(nian)(nian)(nian)(nian)輕(qing)人(ren)(ren)(ren)(ren)(ren)(ren)相比(bi)，老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)朋(peng)(peng)(peng)友(you)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)方(fang)(fang)(fang)(fang)式(shi)(shi)(shi)(shi)(shi)，需要(yao)(yao)注意(yi)(yi)(yi)用(yong)到(dao)(dao)(dao)三個(ge)(ge)原(yuan)則(ze)(ze)(ze)(ze)。首先(xian)(xian)是(shi)(shi)(shi)(shi)(shi)(shi)(shi)確定(ding)選(xuan)擇(ze)(ze)(ze)合(he)(he)(he)適(shi)(shi)自(zi)(zi)己(ji)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)方(fang)(fang)(fang)(fang)式(shi)(shi)(shi)(shi)(shi)。 沒有(you)(you)(you)(you)絕對(dui)(dui)(dui)正(zheng)確的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)方(fang)(fang)(fang)(fang)式(shi)(shi)(shi)(shi)(shi)，只有(you)(you)(you)(you)適(shi)(shi)合(he)(he)(he)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)方(fang)(fang)(fang)(fang)式(shi)(shi)(shi)(shi)(shi)。首先(xian)(xian)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)朋(peng)(peng)(peng)友(you)應(ying)(ying)該通(tong)(tong)(tong)(tong)過(guo)(guo)(guo)(guo)對(dui)(dui)(dui)自(zi)(zi)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)條(tiao)(tiao)件的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)分析來(lai)(lai)選(xuan)擇(ze)(ze)(ze)1-2個(ge)(ge)合(he)(he)(he)適(shi)(shi)自(zi)(zi)己(ji)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)方(fang)(fang)(fang)(fang)式(shi)(shi)(shi)(shi)(shi)，就(jiu)(jiu)能(neng)(neng)(neng)(neng)(neng)(neng)達(da)(da)到(dao)(dao)(dao)通(tong)(tong)(tong)(tong)過(guo)(guo)(guo)(guo)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)來(lai)(lai)增(zeng)強(qiang)(qiang)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)素(su)質(zhi)(zhi)(zhi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)目(mu)(mu)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)。 總之，運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)是(shi)(shi)(shi)(shi)(shi)(shi)(shi)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)個(ge)(ge)長(chang)(chang)(chang)期(qi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)過(guo)(guo)(guo)(guo)程(cheng)。老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)朋(peng)(peng)(peng)友(you)在(zai)(zai)(zai)開(kai)(kai)始(shi)(shi)(shi)準(zhun)備(bei)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)前，一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)定(ding)要(yao)(yao)選(xuan)擇(ze)(ze)(ze)適(shi)(shi)合(he)(he)(he)自(zi)(zi)己(ji)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)和(he)(he)(he)(he)(he)(he)(he)生活(huo)(huo)(huo)環(huan)境的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)項(xiang)(xiang)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)，并且(qie)(qie)這(zhe)些運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)方(fang)(fang)(fang)(fang)式(shi)(shi)(shi)(shi)(shi)并不(bu)(bu)(bu)(bu)(bu)(bu)是(shi)(shi)(shi)(shi)(shi)(shi)(shi)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)成不(bu)(bu)(bu)(bu)(bu)(bu)變的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)。當身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)能(neng)(neng)(neng)(neng)(neng)(neng)滿足(zu)其(qi)他運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)要(yao)(yao)求(qiu)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)時(shi)(shi)(shi)(shi)候，我(wo)(wo)(wo)們(men)也可(ke)(ke)以(yi)(yi)(yi)(yi)(yi)逐(zhu)(zhu)步(bu)(bu)調(diao)(diao)(diao)(diao)整(zheng)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)方(fang)(fang)(fang)(fang)式(shi)(shi)(shi)(shi)(shi)，循(xun)序(xu)漸(jian)進(jin)(jin)(jin)，不(bu)(bu)(bu)(bu)(bu)(bu)追求(qiu)速(su)(su)度(du)和(he)(he)(he)(he)(he)(he)(he)進(jin)(jin)(jin)度(du)，以(yi)(yi)(yi)(yi)(yi)活(huo)(huo)(huo)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)和(he)(he)(he)(he)(he)(he)(he)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)為主，以(yi)(yi)(yi)(yi)(yi)不(bu)(bu)(bu)(bu)(bu)(bu)受傷為目(mu)(mu)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)。 老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)第二個(ge)(ge)原(yuan)則(ze)(ze)(ze)(ze)是(shi)(shi)(shi)(shi)(shi)(shi)(shi)循(xun)序(xu)漸(jian)進(jin)(jin)(jin)。如(ru)(ru)(ru)果您沒有(you)(you)(you)(you)從(cong)(cong)(cong)(cong)來(lai)(lai)就(jiu)(jiu)沒有(you)(you)(you)(you)過(guo)(guo)(guo)(guo)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)習慣，那么一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)定(ding)要(yao)(yao)注意(yi)(yi)(yi)循(xun)序(xu)漸(jian)進(jin)(jin)(jin)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)進(jin)(jin)(jin)行(xing)(xing)，不(bu)(bu)(bu)(bu)(bu)(bu)能(neng)(neng)(neng)(neng)(neng)(neng)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)下(xia)(xia)(xia)子就(jiu)(jiu)開(kai)(kai)始(shi)(shi)(shi)大(da)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)量(liang)(liang)(liang)、激烈的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)方(fang)(fang)(fang)(fang)式(shi)(shi)(shi)(shi)(shi)。建(jian)議老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)朋(peng)(peng)(peng)友(you)，可(ke)(ke)以(yi)(yi)(yi)(yi)(yi)從(cong)(cong)(cong)(cong)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)些運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)量(liang)(liang)(liang)比(bi)較小(xiao)、運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)節(jie)奏(zou)比(bi)較緩(huan)和(he)(he)(he)(he)(he)(he)(he)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)方(fang)(fang)(fang)(fang)式(shi)(shi)(shi)(shi)(shi)開(kai)(kai)始(shi)(shi)(shi)。 首先(xian)(xian)讓(rang)自(zi)(zi)己(ji)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)起來(lai)(lai)，哪怕之前一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)直坐(zuo)(zuo)著不(bu)(bu)(bu)(bu)(bu)(bu)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)，現(xian)(xian)在(zai)(zai)(zai)每天(tian)(tian)(tian)堅(jian)持(chi)(chi)在(zai)(zai)(zai)家(jia)里床邊站(zhan)立(li)10分鐘(zhong)(zhong)，這(zhe)都(dou)(dou)是(shi)(shi)(shi)(shi)(shi)(shi)(shi)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)種(zhong)生活(huo)(huo)(huo)方(fang)(fang)(fang)(fang)式(shi)(shi)(shi)(shi)(shi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)進(jin)(jin)(jin)步(bu)(bu)。逐(zhu)(zhu)步(bu)(bu)改變以(yi)(yi)(yi)(yi)(yi)往(wang)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)生活(huo)(huo)(huo)方(fang)(fang)(fang)(fang)式(shi)(shi)(shi)(shi)(shi)，讓(rang)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)逐(zhu)(zhu)步(bu)(bu)地(di)(di)適(shi)(shi)應(ying)(ying)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)節(jie)奏(zou)，讓(rang)自(zi)(zi)己(ji)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)機(ji)(ji)能(neng)(neng)(neng)(neng)(neng)(neng)慢慢融入(ru)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)中(zhong)(zhong)(zhong)(zhong)(zhong)，這(zhe)才是(shi)(shi)(shi)(shi)(shi)(shi)(shi)安(an)(an)全(quan)(quan)(quan)(quan)可(ke)(ke)靠的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)方(fang)(fang)(fang)(fang)式(shi)(shi)(shi)(shi)(shi)。 等(deng)(deng)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)逐(zhu)(zhu)步(bu)(bu)適(shi)(shi)應(ying)(ying)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)節(jie)奏(zou)后(hou)，再逐(zhu)(zhu)漸(jian)加大(da)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)量(liang)(liang)(liang)讓(rang)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)真正(zheng)安(an)(an)全(quan)(quan)(quan)(quan)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)進(jin)(jin)(jin)行(xing)(xing)，這(zhe)對(dui)(dui)(dui)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)朋(peng)(peng)(peng)友(you)尤其(qi)重(zhong)要(yao)(yao)。 老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)第三個(ge)(ge)原(yuan)則(ze)(ze)(ze)(ze)是(shi)(shi)(shi)(shi)(shi)(shi)(shi)堅(jian)持(chi)(chi)。通(tong)(tong)(tong)(tong)過(guo)(guo)(guo)(guo)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)來(lai)(lai)增(zeng)強(qiang)(qiang)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)質(zhi)(zhi)(zhi)，改善(shan)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)機(ji)(ji)能(neng)(neng)(neng)(neng)(neng)(neng)是(shi)(shi)(shi)(shi)(shi)(shi)(shi)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)個(ge)(ge)長(chang)(chang)(chang)期(qi)持(chi)(chi)之以(yi)(yi)(yi)(yi)(yi)恒的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)過(guo)(guo)(guo)(guo)程(cheng)。羅馬不(bu)(bu)(bu)(bu)(bu)(bu)是(shi)(shi)(shi)(shi)(shi)(shi)(shi)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)天(tian)(tian)(tian)建(jian)成的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)，同樣老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)朋(peng)(peng)(peng)友(you)不(bu)(bu)(bu)(bu)(bu)(bu)能(neng)(neng)(neng)(neng)(neng)(neng)期(qi)望通(tong)(tong)(tong)(tong)過(guo)(guo)(guo)(guo)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)次(ci)(ci)兩次(ci)(ci)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)就(jiu)(jiu)能(neng)(neng)(neng)(neng)(neng)(neng)達(da)(da)到(dao)(dao)(dao)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)目(mu)(mu)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)。 我(wo)(wo)(wo)們(men)通(tong)(tong)(tong)(tong)過(guo)(guo)(guo)(guo)每一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)次(ci)(ci)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)，也會帶來(lai)(lai)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)些小(xiao)小(xiao)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)改變。比(bi)如(ru)(ru)(ru)跑(pao)完步(bu)(bu)測量(liang)(liang)(liang)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)重(zhong)，可(ke)(ke)能(neng)(neng)(neng)(neng)(neng)(neng)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)重(zhong)會短(duan)暫的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)下(xia)(xia)(xia)降1斤，但是(shi)(shi)(shi)(shi)(shi)(shi)(shi)實(shi)(shi)際(ji)上(shang)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)更(geng)多(duo)(duo)(duo)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)是(shi)(shi)(shi)(shi)(shi)(shi)(shi)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)水分的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)消耗(hao)使(shi)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)重(zhong)降低(di)。我(wo)(wo)(wo)們(men)可(ke)(ke)能(neng)(neng)(neng)(neng)(neng)(neng)通(tong)(tong)(tong)(tong)過(guo)(guo)(guo)(guo)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)周(zhou)(zhou)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)散(san)步(bu)(bu)，血(xue)壓有(you)(you)(you)(you)所(suo)(suo)下(xia)(xia)(xia)降，這(zhe)也是(shi)(shi)(shi)(shi)(shi)(shi)(shi)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)帶來(lai)(lai)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)改變。 但是(shi)(shi)(shi)(shi)(shi)(shi)(shi)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)朋(peng)(peng)(peng)友(you)要(yao)(yao)知道(dao)，由(you)(you)于(yu)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)機(ji)(ji)能(neng)(neng)(neng)(neng)(neng)(neng)在(zai)(zai)(zai)逐(zhu)(zhu)步(bu)(bu)退(tui)化，我(wo)(wo)(wo)們(men)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)素(su)質(zhi)(zhi)(zhi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)穩定(ding)性(xing)(xing)也在(zai)(zai)(zai)下(xia)(xia)(xia)降。所(suo)(suo)以(yi)(yi)(yi)(yi)(yi)我(wo)(wo)(wo)們(men)必須(xu)通(tong)(tong)(tong)(tong)過(guo)(guo)(guo)(guo)長(chang)(chang)(chang)期(qi)堅(jian)持(chi)(chi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)，才能(neng)(neng)(neng)(neng)(neng)(neng)真正(zheng)對(dui)(dui)(dui)身(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)(shen)體(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)(ti)產生長(chang)(chang)(chang)久(jiu)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)影響。一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)般來(lai)(lai)說(shuo)，一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)周(zhou)(zhou)進(jin)(jin)(jin)行(xing)(xing)四次(ci)(ci)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)，一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)周(zhou)(zhou)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)鍛(duan)(duan)(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)(lian)時(shi)(shi)(shi)(shi)間(jian)在(zai)(zai)(zai)150分鐘(zhong)(zhong)左右是(shi)(shi)(shi)(shi)(shi)(shi)(shi)比(bi)較合(he)(he)(he)適(shi)(shi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)。
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