平衡运动

Balance exercise is one of the four types of exercise along with 强度, 耐力 和 灵活性. 在理想的情况下, all four types of exercise would be included in a healthy workout routine 和 AHA provides easy-to-follow guidelines for 耐力 和 强度-training in its Recommendations for Physical Activity in Adults.

它们并不都需要每天都做, but variety helps keep the body fit 和 healthy, 让锻炼变得有趣. You can do a variety of exercises to keep the body fit 和 healthy 和 to keep your physical activity routine exciting. Many different types of exercises can improve 强度, 耐力, 灵活性, 和 balance. For example, practicing yoga can improve your balance, 强度, 和 灵活性. A lot of lower-body 强度-training exercises also will improve your balance.

Having good balance is important for many activities we do every day, such as walking 和 going up 和 down the stairs. Exercises that improve balance can help prevent falls, a common problem in older adults 和 stroke patients. They can also benefit those who are obese since weight is not always carried or distributed evenly throughout the body. A loss of balance can occur when st和ing or moving suddenly. Often we are not fully aware that we may have weak balance until we try balance exercises.

我需要多少钱?

Balance exercises can be done every day or as many days as you like 和 as often as you like. 最好是, older adults at risk of falls should do balance training 3 or more days a week 和 do st和ardized exercises from a program demonstrated to reduce falls. It’s not known whether different combinations of type, 量, or frequency of activity can reduce falls to a greater degree. If you think you might be at risk of falling, talk to your doctor.

Tai chi exercises also may help prevent falls. Balance, 强度 和 灵活性 exercises can be combined.

试试这些平衡练习:

• See how long you can st和 on one foot, or try holding for 10 seconds on each side.
• 从头到脚走20步. Steady yourself with a wall if you need a little extra support.
• Walk normally in as straight a line as you can.
• If you find st和ing on one foot very challenging at first, try this progression to improve your balance:
• Hold on to a wall or sturdy chair with both h和s to support yourself.
• 接下来，只用一只手抓住.
• Then support yourself with only one finger.
• When you are steady on your feet, try balancing with no support at all.

平衡练习的例子:

• 瑜伽
• 太极

You can do balance exercises anytime or anywhere.

• Try st和ing on one foot while working in the kitchen, waiting in line or brushing your teeth.
• Walk heel to toe around the house or office.
• 瑜伽 和 太极 do not require expensive classes or equipment. Find an instructional book, DVD or website to get started at home. Local recreation centers 和 senior centers may also offer free or low-cost classes.

What if I’m recovering from a cardiac event or stroke?

Some people are afraid to exercise after a heart attack. But regular physical activity can help reduce your chances of having another heart attack.

The AHA published a statement in 2014 that doctors should prescribe exercise to stroke patients since there is strong evidence that physical activity 和 中风后的运动 can improve cardiovascular fitness, walking ability 和 upper arm 强度.

如果你有心脏病发作或中风, talk with your doctor before starting any exercise to be sure you’re following a safe, 有效的体育活动计划.