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Get readay for a fitness programme in the new year?
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Most fitness advice is aimed at a general audience.
But if you're an older adult, the International Council on Active Aging (ICAA) has some tips for seniors to get started and keep them at the top of their game:
Get a checkup. Talk with your doctor about getting clearance to begin a fitness program and making any modifications to suit your situation.
Know your options. Before starting, pick a program you'll enjoy, so you'll do it regularly.
Some people, for example, like to go to a gym for structured workouts, while others might prefer a more informal neighborhood walking club.
Checkout the facility and the staff. Is the place friendly? Can you change clothes comfortably? Are facilities easily accessed?
Determine your participation style. Choose what's best for you -- a class or going solo? Morning or night hours? Indoor or outside exercise?
Start slowly. Most people are overeager and sometimes overdo it. Record a baseline of your regular activities and determine a reasonable schedule.
Make a date. Find a buddy to exercise with you and keep you motivated.
Set specific short- and long-term goals. Plan for activity in your day and make it a priority.
Make a list. Try to make the benefits about things you can control, rather than an outcome (such as weight). Looking to decrease stress and depression, build stronger bones or greater strength, get a better sleep.
Remind yourself what your goals are. If it hurts, don't do it. Learn to work around pain, not through it. And once you've reached your goal, treat yourself for the good job you've done, so it will encourage you to continue.
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(Agencies)
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多數(shù)健身建議都是針對大眾的。
但如果你是一位老年朋友，可以參考國際抗衰老協(xié)會（ICAA）專為老年朋友準(zhǔn)備的如何開始和實施健身計劃的小貼士。
做一次體格檢查。詢問醫(yī)生是否可以開始健身計劃，并針對自身情況進行調(diào)整。
明確你的選擇。開始前選一個自己喜歡的計劃，這樣你才能堅持。
例如，有些人喜歡去健身房進行系統(tǒng)鍛煉，而有些人則更青睞于參加非正式的俱樂部，如社區(qū)步行俱樂部。
考察設(shè)施配備和人員情況。比如，健身場所的氛圍友好嗎？你能很舒服地?fù)Q衣服嗎？設(shè)施好用嗎？
確定參與方式。選擇最適合你自己的一種方式---上集體課還是單獨鍛煉？早上鍛煉還是晚上鍛煉？室內(nèi)還是戶外？
慢慢來。很多人過于心急以至于鍛煉過度。記錄平時鍛煉的基準(zhǔn)線，制定合理的進度表。
找個朋友。找一個能與你一同鍛練并能激勵你的伙伴。
制定詳細(xì)的短期和長期目標(biāo)。安排好鍛煉時間并給予充分的重視。
擬一份清單。追求“可控制”的實際益處，而不是達到某一個結(jié)果（如減體重）。如，減輕壓力，放松情緒，強身健體，睡眠更好等。
提醒自己目標(biāo)是什么。如果身體某個部位疼痛，可以先歇歇。學(xué)會繞開疼痛，而不是硬來。一旦目標(biāo)達成，要好好犒勞自己，這樣才能激勵你堅持下去。
（英語點津姍姍編輯）
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