香港小姐陈雅思:更年期女性健康小贴士：健身为什么那么重要？

By Mayo Clinic staff

Mayo Clinic 成员

Menopause is an important milestone in a woman's life. Use it as a reminder to take good care of yourself. Start by considering these fitness tips for menopause.

       绝经期（医学术语：围绝经期）在女性的一生中是一个里程碑式的转折点，您应该将其作为备忘录时常提醒自己，好好照顾自己。您可以从认识下面的健身贴士开始关注绝经期健康。

Why bother with fitness during menopause?

绝经期为什么会影响健康？

Whether you've exercised faithfully for years or you haven't been physically active, physical activity during and after menopause offers many benefits. For example, regular physical activity can:

        无论您是已经坚持运动多年还是从不进行锻炼，进入更年期后体育锻炼会给您带来诸多好处。比如，规律的运动能够：

Prevent weight gain. Women tend to lose muscle mass and gain abdominal fat during and after menopause. Even slight increases in physical activity can help prevent weight gain.

       >避免体重增加。进入更年期以后，女性的肌肉开始逐渐萎缩而腹部脂肪开始积聚，但是即便是增加一点点运动量都能帮助这时期的女性避免体重增加。

Reduce the risk of breast cancer. Physical activity during and after menopause can help you lose excess weight or maintain a healthy weight, which may offer protection from breast cancer.

       >降低罹患乳腺癌风险。适当的体育运动能够减少更年期女性多余的重量或者保持健康的体重，这一切能够使女性远离了乳腺癌的威胁。

Strengthen your bones. Physical activity can slow bone loss after menopause, which lowers the risk of fractures and osteoporosis.

        >强壮骨骼。运动能够减缓更年期女性骨质流失的速度，降低了骨折和骨质疏松的风险。

Reduce the risk of other diseases. During and after menopause, the risk of various chronic conditions — including cardiovascular disease and type 2 diabetes — increases. Regular physical activity can counter these risks.

        >降低罹患其他疾病的风险。进入更年期后，心血管疾病、2型糖尿病等各种慢性疾病的风险逐年增加，而规律的运动能够减少这些风险的发生。

Boost your mood. Physical activity can improve your psychological health at any stage of life.

       >保持健康心态。在生命的任何一个阶段运动都能够改善您的精神健康状态。

How does physical activity affect menopause signs and symptoms?

运动是怎样影响更年期的症状和体征？

Physical activity isn't a proven way to reduce menopausal symptoms, such as hot flashes and sleep disturbances. For some women, however, regular physical activity during and after menopause seems to relieve stress and improve quality of life.

       对于一些女性来说，进入更年期后保持规律的运动看上去可以减缓压力和提高生活质量，但运动并不能完全解决更年期所有的症状，比如潮热和睡眠障碍。

What are reasonable goals for physical activity during menopause?

更年期女性运动的合理目标是什么？

For most healthy women, the Department of Health and Human Services recommends:

       对于大多数健康的女性而言，美国保健服务中心（United States Department of Health and Human Services，HHS）推荐的运动方式有：1

At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week — preferably spread throughout the week

       >每周至少150分钟的中等强度有氧运动或者75分钟的高强度有氧运动---最好能够平均分配到一周的每一天。

Strength training exercises at least twice a week

       >一周至少两次的力量训练。

For motivation, set realistic, achievable goals. Rather than vowing to exercise more, for example, commit to a daily 30-minute walk after dinner. Frequently update your goals. Teaming up with someone — such as a partner, friend or neighbor — can make a difference, too.

       选择运动的类型，根据实际情况，设定可达到的目标，这些比起发誓做更多的运动有用得多。比如，保证每天晚餐后散步30分钟。经常更新您的目标。找一个运动伙伴，朋友或者邻居都可以，使运动变得有所不同。

What are the best physical activities to try?

什么才是最佳的运动方式？

When you're ready to get started, you have many choices. Consider:

         当您准备开始运动的时候，其实您有很多选择。您可以考虑以下运动：

Aerobic activity. Aerobic activity is the cornerstone of most fitness programs. Try walking, jogging, biking, swimming or water aerobics. Any physical activity that uses large muscle groups and increases your heart rate counts. If you're a beginner, start with 10 minutes of light activity and gradually increase the intensity of your activity.

       >有氧运动。有氧运动是大多数健身项目的基础。散步、慢跑、骑自行车、游泳或者水上健身操等都属于有氧运动。任一运动都可以锻炼肌群并增加心率。如果您是新手，可以从10分钟的低强度训练开始，然后逐渐增加你的运动强度。1

Strength training. Regular strength training can help you reduce body fat, strengthen your muscles and more efficiently burn calories. Try weight machines, hand-held weights or resistance tubing. Choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions. Gradually increase the resistance level as you get stronger.

       >力量训练。规律的力量训练能够帮助你减少身体多余的脂肪，加强你的肌肉力量，更有效地燃烧卡路里。您可以试一试重量训练器械，例如手臂重量训练器械或者阻力训练器械。选择一个合适的重量或阻力水平，在12组的重复训练后能够使你的肌肉感到极限。在之后的训练中逐渐增加你的耐力水平，你的肌肉将越来越强壮。

Stretching. Stretching increases flexibility, improves range of motion and promotes better circulation. Set aside time to stretch after each workout, when your muscles are warm and receptive to stretching. Activities such as yoga promote flexibility, too.

       >拉伸运动。拉伸能够增加柔韧性，提高运动幅度和范围，还能有益血液循环。您可以在每次运动之后，肌肉都得到充分的预热能够接受伸展时进行拉伸运动。

Stability and balance. Balance exercises improve stability and can help prevent falls. Try simple exercises, such as standing on one leg. Activities such as tai chi also can be helpful.

       >稳定性和平衡训练。平衡训练能提高稳定性并能避免跌到的发生，一些简单的运动就可以办到，比如，单腿站立。一些类似太极拳的运动同样有助于提高稳定性和平衡感。

Remember, you don't have to go to the gym to exercise. Activities such as dancing, gardening and other yardwork also can improve your health. Whatever physical activities you choose, take time to warm up and cool down safely.

       记住，您没有必要一定要去健身房做运动，像跳舞、种植花草或者其他露天运动等同样可以让你更加健康；另外，无论你选择什么样的运动，你需要花点时间做一些热身准备和放松活动，以保证你的运动安全。