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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(duì)大眾的。
但如果你是一位老年朋友，可以參考國(guó)際抗衰老協(xié)會(huì)（ICAA）專為老年朋友準(zhǔn)備的如何開始和實(shí)施健身計(jì)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(jì)劃，并針對(duì)自身情況進(jìn)行調(diào)整。
明確你的選擇。開始前選一個(gè)自己喜歡的計(jì)劃，這樣你才能堅(jiān)持。
例如，有些人喜歡去健身房進(jìn)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(chǎng)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(dú)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(shí)鍛煉的基準(zhǔn)線，制定合理的進(jìn)度表。
找個(gè)朋友。找一個(gè)能與你一同鍛練并能激勵(lì)你的伙伴。
制定詳細(xì)的短期和長(zhǎng)期目標(biāo)。安排好鍛煉時(shí)間并給予充分的重視。
擬一份清單。追求“可控制”的實(shí)際益處，而不是達(dá)到某一個(gè)結(jié)果（如減體重）。如，減輕壓力，放松情緒，強(qiáng)身健體，睡眠更好等。
提醒自己目標(biāo)是什么。如果身體某個(gè)部位疼痛，可以先歇歇。學(xué)會(huì)繞開疼痛，而不是硬來。一旦目標(biāo)達(dá)成，要好好犒勞自己，這樣才能激勵(lì)你堅(jiān)持下去。
（英語點(diǎn)津姍姍編輯）
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