论文部分内容阅读
60岁:从椅子上轻松坐起。坐在椅子上,双脚平放在地上,试着不借助外力站起身,然后轻轻坐下。如果在半分钟内能做12次(女性)或14次(男性),说明健康达标。运动建议:60岁以上的人群中,超过1/3有肌肉无力和平衡力下降的问题。平时可以多练习起身和坐下,能锻炼大腿和臀部的肌肉。70岁:快速起立行走。坐在椅子上,然后起身,走出约3米远,再走回来重新坐下。如果完成整个过程的时间少于12秒,则身体状况良好;如果在13~20秒之间,说明平衡能
60 years old: from the chair easy to sit up. Sitting in a chair, feet flat on the ground, try not to stand up with an external force, and then gently sit down. If you can do 12 (female) or 14 (male) in half a minute, indicating that the health standard. Exercise recommendations: more than one-third of the population over the age of 60, muscle weakness and balance problems decreased. Usually you can practice getting up and sitting down, to exercise the thighs and buttocks muscles. 70 years old: Get up and walk quickly. Sitting in a chair, then got up and walked out about 3 meters, then walked back and sat down again. If the whole process is completed in less than 12 seconds, the body is in good condition; if it is between 13 and 20 seconds, the balance energy