全国老年健康宣传周——科学健身助力老年健康
<p style="margin-bottom: 0px;outline: 0px;max-width: 100%;visibility: visible;box-sizing: border-box !important;word-wrap: break-word !important;"><br/></p><p></p><section style="color: rgb(14, 14, 14);margin-bottom: 0px;"><section data-role="outer" style="background-color: rgb(240, 255, 254);background-size: auto;background-image: none;background-position: center center;background-repeat: repeat;" data-tplid="129383"><section data-tools="135编辑器" data-id="105041"><section data-role="absolute-layout" data-mode="svg" data-width="375" data-height="280" data-ratio="0.7466666666666667" style="font-size: 16px;overflow: hidden;grid-template-rows: 100%;grid-template-columns: 100%;display: grid;width: 100%;"><section data-role="ratio" style="grid-row-start: 1;grid-column-start: 1;height: 100%;"><svg viewbox="0 0 375 280" style="pointer-events: none;display: inline-block;width: 100%;vertical-align: top;user-select: none;"></svg></section><section data-role="block" style="width: 100%;margin-top: 0%;margin-left: 0%;grid-row-start: 1;grid-column-start: 1;height: max-content;line-height: 0;transform: scale(1);"><svg style="display: inline-block;width: 100%;vertical-align: top;line-height: 1.6;overflow: visible;" viewbox="0 0 375 280"><foreignobject data-role="block-content" height="100%" width="100%"></foreignobject></svg></section><section data-role="block" style="width: 100%;margin-top: 32.8%;margin-left: 0%;grid-row-start: 1;grid-column-start: 1;height: max-content;line-height: 0;transform: scale(1);"><svg style="display: inline-block;width: 100%;vertical-align: top;line-height: 1.6;overflow: visible;" viewbox="0 0 375 54"><foreignobject data-role="block-content" height="100%" width="100%"><section style="text-align: center;"><span style="font-size: 2.125em;color: rgb(28, 139, 133);letter-spacing: 0.0441176em;font-family: Helvetica, Arial, sans-serif;"><strong data-brushtype="text">科学健身</strong></span></section></foreignobject></svg></section><section data-role="block" style="width: 100%;margin-top: 46.1333%;margin-left: 0%;grid-row-start: 1;grid-column-start: 1;height: max-content;line-height: 0;transform: scale(1);"><svg style="display: inline-block;width: 100%;vertical-align: top;line-height: 1.6;overflow: visible;" viewbox="0 0 375 54"><foreignobject data-role="block-content" height="100%" width="100%"><section style="text-align: center;"><span style="font-size: 2.125em;color: rgb(28, 139, 133);letter-spacing: 0.0441176em;font-family: Helvetica, Arial, sans-serif;"><strong data-brushtype="text">助力老年健康</strong></span></section></foreignobject></svg></section></section></section><section></section><section data-tools="135编辑器" data-id="126576" data-width="90%" style="margin-left: auto;margin-right: auto;width: 90%;flex: 0 0 90%;max-width: 90% !important;"><section style="margin: 10px auto;background-color: rgb(92, 196, 193);padding-right: 10px;padding-left: 10px;"><section style="display: flex;justify-content: space-between;padding-top: 3px;padding-bottom: 3px;"><section style="width: 6px;height: 9px;background-color: rgb(255, 255, 255);border-radius: 3px;overflow: hidden;"><br/></section><section style="width: 6px;height: 9px;background-color: rgb(255, 255, 255);border-radius: 3px;overflow: hidden;"><br/></section></section><section style="line-height: 1.75em;font-size: 14px;color: rgb(51, 51, 51);background-color: rgb(255, 255, 255);padding: 13px 7px;"><section style="letter-spacing: 2px;" data-autoskip="1"><p style="margin-bottom: 0px;text-align: center;vertical-align: inherit;white-space: normal;"><span style="font-family: system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;font-size: 16px;letter-spacing: 0.544px;text-indent: 34px;background-color: rgb(255, 255, 255);">2023年7月24日-30日是</span></p><p style="margin-bottom: 0px;text-align: center;vertical-align: inherit;white-space: normal;"><span style="font-family: system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;font-size: 16px;letter-spacing: 0.544px;text-indent: 34px;background-color: rgb(255, 255, 255);"><span style="letter-spacing: 0.544px;">全国老年健康宣传周</span></span></p><p style="margin-bottom: 0px;text-align: center;vertical-align: inherit;white-space: normal;"><span style="font-family: system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;font-size: 16px;letter-spacing: 0.544px;text-indent: 34px;background-color: rgb(255, 255, 255);"><span style="letter-spacing: 0.544px;">今年的宣传主题是<br/></span></span></p><p style="margin-bottom: 0px;text-align: center;vertical-align: inherit;white-space: normal;"><a target="_blank" href="http://mp.weixin.qq.com/s?__biz=MzI2OTQ1NzgxMw==&mid=2247554680&idx=1&sn=cc592c6ab029d4e73f6a3ee3b480a41d&chksm=eae25682dd95df9415d4756b97c5fb6782ecaf9dbf11030367ff87bc6a56f1e547c57957b4e9&scene=21#wechat_redirect" textvalue="科学健身助力老年健康" linktype="text" imgurl="" imgdata="null" data-itemshowtype="0" tab="innerlink" data-linktype="2"><strong><span style="font-family: system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;font-size: 16px;letter-spacing: 0.544px;text-indent: 34px;background-color: rgb(255, 255, 255);"><span style="letter-spacing: 0.544px;"><span style="letter-spacing: 0.544px;">科学健身助力老年健康</span></span></span></strong></a><strong><span style="font-family: system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;font-size: 16px;letter-spacing: 0.544px;text-indent: 34px;background-color: rgb(255, 255, 255);"><span style="letter-spacing: 0.544px;"><span style="letter-spacing: 0.544px;">。</span></span></span></strong></p><p style="margin-bottom: 0px;text-align: center;vertical-align: inherit;white-space: normal;"><span style="font-family: system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;font-size: 16px;letter-spacing: 0.544px;text-indent: 34px;background-color: rgb(255, 255, 255);"><span style="letter-spacing: 0.544px;"><span style="letter-spacing: 0.544px;"><span style="font-family: Helvetica, Arial, sans-serif;font-size: 16px;letter-spacing: 0.544px;text-align: center;background-color: rgb(255, 255, 255);">一起来关注下老年人营养健康问题</span></span></span></span></p><p style="margin-bottom: 0px;text-align: center;vertical-align: inherit;white-space: normal;"><span style="font-family: 宋体;font-size: 16px;text-align: justify;"></span></p></section></section><section style="display: flex;align-items: center;justify-content: flex-start;"><section style="flex-shrink: 0;padding-right: 5px;"><section style="width: 6px;height: 6px;border-radius: 100%;background-color: rgb(253, 209, 73);overflow: hidden;"><br/></section></section><section style="font-size: 12px;text-align: left;padding-top: 3px;padding-bottom: 3px;"><br/></section></section></section></section></section><p style="text-align: center;"></p><p style="text-align:center;vertical-align:inherit;white-space: normal;"><span style="font-family: system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;font-size: 16px;letter-spacing: 0.544px;text-indent: 34px;background-color: rgb(255, 255, 255);"></span></p><section data-role="title" data-tools="135编辑器" data-id="115908" style="margin-bottom: 0px;font-size: 16px;white-space: normal;outline: 0px;letter-spacing: 0.544px;color: rgb(34, 34, 34);background-color: rgb(255, 255, 255);visibility: visible;font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><section style="margin: 20px auto;outline: 0px;visibility: visible;"><section style="outline: 0px;display: flex;justify-content: center;visibility: visible;"><section style="outline: 0px;visibility: visible;"><section style="padding-right: 14px;outline: 0px;display: flex;justify-content: flex-end;visibility: visible;"><section style="outline: 0px;display: flex;align-items: center;visibility: visible;"><section style="margin-left: 5px;outline: 0px;flex-shrink: 0;visibility: visible;"><section style="outline: 0px;width: 8px;height: 18px;border-radius: 15px;background-color: rgb(240, 122, 113);border-width: 2px;border-style: solid;border-color: rgb(255, 255, 255);overflow: hidden;visibility: visible;"><br style="outline: 0px;visibility: visible;"/></section></section></section></section><section hm_fix="362:362" style="margin-top: -7px;padding: 10px 25px;outline: 0px;background-color: rgb(132, 195, 233);color: rgb(255, 255, 255);text-align: center;letter-spacing: 1.5px;visibility: visible;"><a target="_blank" href="http://mp.weixin.qq.com/s?__biz=MzI2OTQ1NzgxMw==&mid=2247584281&idx=1&sn=55fed1b306ef77675627a1fdf6c081bf&chksm=eae3cae3dd9443f51b59c9941c752a258c73dfae4c4f487dc9d671c168614b0f1d05bf082ed0&scene=21#wechat_redirect" textvalue="2023年全国老年健康宣传周活动海报" linktype="text" imgurl="" imgdata="null" data-itemshowtype="11" tab="innerlink" data-linktype="2"><span style="outline: 0px;color: rgb(0, 0, 0);visibility: visible;font-size: 18px;"><strong data-brushtype="text" style="outline: 0px;visibility: visible;">2023年全国老年健康宣传周活动海报</strong></span></a><span style="outline: 0px;color: rgb(0, 0, 0);visibility: visible;font-size: 18px;"><strong data-brushtype="text" style="outline: 0px;visibility: visible;"></strong></span></section></section></section></section></section></section><section powered-by="xiumi.us" style="margin-bottom: 0px;outline: 0px;color: rgba(62, 62, 62, 0.82);font-family: system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;font-size: 15px;letter-spacing: 0.544px;white-space: normal;text-align: center;visibility: visible;"><section style="outline: 0px;display: inline-block;width: 370px;height: 370px;vertical-align: top;overflow: hidden;background-position: 50% 50%;background-repeat: no-repeat;background-size: contain;background-attachment: scroll;background-image: url(https://www.fqlook.cn/plugin.php?id=wcn_editor:wx_img&url=https://mmbiz.qpic.cn/mmbiz_png/2uxqdgTLS36ibYGliaqVqGQ0mLDcloEM2LpLEIBNKlK9W5PjbLSFvS2zqJMjBtET3Pnsj4ggc33ibQV53aI1qAESQ/640?wx_fmt=png);visibility: visible;"><section powered-by="xiumi.us" style="margin-top: 125.8px;margin-bottom: 15px;outline: 0px;visibility: visible;"><section style="outline: 0px;font-size: 60px;color: rgb(181, 105, 96);text-shadow: rgb(255, 255, 255) 1px 1px, rgb(255, 255, 255) 1px -1px, rgb(255, 255, 255) -1px 1px, rgb(255, 255, 255) -1px -1px, rgb(255, 255, 255) 0px 1.4px, rgb(255, 255, 255) 0px -1.4px, rgb(230, 188, 133) -1.4px 0px, rgb(230, 188, 133) 1.4px 0px, rgb(230, 188, 133) 3px 3px, rgb(230, 188, 133) 3px 3px, rgb(230, 188, 133) 3px 3px, rgb(230, 188, 133) 1px 4px, rgb(230, 188, 133) 1px 1px, rgb(230, 188, 133) 2px 3.4px, rgb(230, 188, 133) 2px 0.6px, rgb(230, 188, 133) 0.6px 4px, rgb(230, 188, 133) 3.4px 2px;letter-spacing: 8px;line-height: 1;visibility: visible;"><p style="outline: 0px;visibility: visible;"><strong style="outline: 0px;visibility: visible;">运动</strong></p></section></section><section powered-by="xiumi.us" style="margin-top: 10px;margin-bottom: 10px;outline: 0px;justify-content: center;display: flex;flex-flow: row nowrap;visibility: visible;"><section style="outline: 0px;display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;visibility: visible;"><section powered-by="xiumi.us" style="outline: 0px;isolation: isolate;visibility: visible;"><section style="outline: 0px;display: inline-block;width: 35px;height: 35px;vertical-align: top;overflow: hidden;border-width: 0px;border-radius: 34px;border-style: none;border-color: rgb(62, 62, 62);background-color: rgb(230, 188, 133);visibility: visible;"><section powered-by="xiumi.us" style="margin-top: 17px;outline: 0px;visibility: visible;"><section style="outline: 0px;color: rgb(255, 255, 255);line-height: 0;font-size: 19px;visibility: visible;"><p style="outline: 0px;visibility: visible;"><strong style="outline: 0px;visibility: visible;">老</strong></p></section></section></section></section></section><section style="margin-right: 5px;margin-left: 5px;outline: 0px;display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;z-index: 2;visibility: visible;"><section powered-by="xiumi.us" style="outline: 0px;isolation: isolate;visibility: visible;"><section style="outline: 0px;display: inline-block;width: 35px;height: 35px;vertical-align: top;overflow: hidden;border-width: 0px;border-radius: 34px;border-style: none;border-color: rgb(62, 62, 62);background-color: rgb(181, 105, 96);visibility: visible;"><section powered-by="xiumi.us" style="margin-top: 17px;outline: 0px;visibility: visible;"><section style="outline: 0px;color: rgb(255, 255, 255);line-height: 0;font-size: 19px;visibility: visible;"><p style="outline: 0px;visibility: visible;"><strong style="outline: 0px;visibility: visible;">人</strong></p></section></section></section></section></section><section style="margin-right: 5px;outline: 0px;display: inline-block;vertical-align: top;width: auto;flex: 0 0 0%;height: auto;visibility: visible;"><section powered-by="xiumi.us" style="outline: 0px;isolation: isolate;visibility: visible;"><section style="outline: 0px;display: inline-block;width: 35px;height: 35px;vertical-align: top;overflow: hidden;border-width: 0px;border-radius: 34px;border-style: none;border-color: rgb(62, 62, 62);background-color: rgb(230, 188, 133);visibility: visible;"><section powered-by="xiumi.us" style="margin-top: 17px;outline: 0px;visibility: visible;"><section style="outline: 0px;color: rgb(255, 255, 255);line-height: 0;font-size: 19px;visibility: visible;"><p style="outline: 0px;visibility: visible;"><strong style="outline: 0px;visibility: visible;">●</strong></p></section></section></section></section></section><section style="margin-right: 5px;outline: 0px;display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;z-index: 2;visibility: visible;"><section powered-by="xiumi.us" style="outline: 0px;isolation: isolate;visibility: visible;"><section style="outline: 0px;display: inline-block;width: 35px;height: 35px;vertical-align: top;overflow: hidden;border-width: 0px;border-radius: 34px;border-style: none;border-color: rgb(62, 62, 62);background-color: rgb(181, 105, 96);visibility: visible;"><section powered-by="xiumi.us" style="margin-top: 17px;outline: 0px;visibility: visible;"><section style="outline: 0px;color: rgb(255, 255, 255);line-height: 0;font-size: 19px;visibility: visible;"><p style="outline: 0px;visibility: visible;"><strong style="outline: 0px;visibility: visible;">健</strong><br style="outline: 0px;visibility: visible;"/></p></section></section></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: bottom;width: auto;flex: 0 0 0%;height: auto;align-self: flex-end;z-index: 2;visibility: visible;"><section powered-by="xiumi.us" style="outline: 0px;text-align: left;isolation: isolate;visibility: visible;"><section style="outline: 0px;display: inline-block;width: 35px;height: 35px;vertical-align: top;overflow: hidden;border-width: 0px;border-radius: 34px;border-style: none;border-color: rgb(62, 62, 62);background-color: rgb(230, 188, 133);visibility: visible;"><section powered-by="xiumi.us" style="margin-top: 17px;outline: 0px;visibility: visible;"><section style="outline: 0px;text-align: center;color: rgb(255, 255, 255);line-height: 0;font-size: 19px;visibility: visible;"><p style="outline: 0px;visibility: visible;"><strong style="outline: 0px;visibility: visible;">康</strong></p></section></section></section></section></section></section></section></section><section powered-by="xiumi.us" style="margin-bottom: 20px;outline: 0px;color: rgba(62, 62, 62, 0.82);font-family: system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;font-size: 15px;letter-spacing: 0.544px;white-space: normal;text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;visibility: visible;"><section style="outline: 0px;display: inline-block;width: 609.3px;vertical-align: top;align-self: flex-start;flex: 0 0 auto;height: auto;visibility: visible;"><section powered-by="xiumi.us" style="outline: 0px;display: flex;flex-flow: row nowrap;text-align: left;justify-content: flex-start;visibility: visible;"><section style="padding-top: 10px;padding-right: 10px;padding-left: 10px;outline: 0px;display: inline-block;width: 609.3px;vertical-align: bottom;background-color: rgb(255, 255, 255);align-self: flex-end;flex: 0 0 auto;height: auto;z-index: 2;border-top: 0px none rgba(62, 62, 62, 0.82);border-top-left-radius: 20px;overflow: hidden;border-right: 0px none rgba(62, 62, 62, 0.82);border-top-right-radius: 20px;visibility: visible;"><section powered-by="xiumi.us" style="margin-top: 10px;margin-bottom: 10px;outline: 0px;visibility: visible;"><section style="outline: 0px;text-align: justify;font-size: 16px;color: rgb(62, 62, 62);letter-spacing: 1px;visibility: visible;"><section data-role="outer" label="edit by 135editor"><section data-role="title" data-tools="135编辑器" data-id="115908" style="outline: 0px;letter-spacing: 0.544px;color: rgb(34, 34, 34);background-color: rgb(255, 255, 255);visibility: visible;font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;"><section style="margin: 20px auto;outline: 0px;visibility: visible;"><section style="outline: 0px;display: flex;justify-content: center;visibility: visible;"><section style="outline: 0px;visibility: visible;"><section style="padding-right: 14px;outline: 0px;display: flex;justify-content: flex-end;visibility: visible;"><section style="outline: 0px;display: flex;align-items: center;visibility: visible;"><section style="margin-left: 5px;outline: 0px;flex-shrink: 0;visibility: visible;"><section style="outline: 0px;width: 8px;height: 18px;border-radius: 15px;background-color: rgb(240, 122, 113);border-width: 2px;border-style: solid;border-color: rgb(255, 255, 255);overflow: hidden;visibility: visible;"><br style="outline: 0px;visibility: visible;"/></section></section><section style="margin-left: 5px;outline: 0px;flex-shrink: 0;visibility: visible;"><section style="outline: 0px;width: 8px;height: 18px;border-radius: 15px;background-color: rgb(240, 122, 113);border-width: 2px;border-style: solid;border-color: rgb(255, 255, 255);overflow: hidden;visibility: visible;"><br style="outline: 0px;visibility: visible;"/></section></section></section></section><section hm_fix="362:362" style="margin-top: -7px;padding: 10px 25px;outline: 0px;background-color: rgb(132, 195, 233);font-size: 16px;color: rgb(255, 255, 255);text-align: center;letter-spacing: 1.5px;visibility: visible;"><a target="_blank" href="http://mp.weixin.qq.com/s?__biz=MzI2OTQ1NzgxMw==&mid=2247575434&idx=1&sn=7d8c5ccca94edb5dfabd134289841367&chksm=eae3e770dd946e66e4056624b02a3f1ac75af60f4d73ad8d0dc45bebfab80ee61e25a8a26760&scene=21#wechat_redirect" textvalue="老年人适合哪些运动" linktype="text" imgurl="" imgdata="null" data-itemshowtype="0" tab="innerlink" data-linktype="2"><span style="outline: 0px;color: rgb(0, 0, 0);visibility: visible;"><strong data-brushtype="text" style="outline: 0px;visibility: visible;">老年人适合哪些运动</strong></span></a><span style="outline: 0px;color: rgb(0, 0, 0);visibility: visible;"><strong data-brushtype="text" style="outline: 0px;visibility: visible;"></strong></span></section></section></section></section></section><section style="outline: 0px;letter-spacing: 0.544px;color: rgba(0, 0, 0, 0.73);font-size: 18px;text-align: left;background-color: rgb(255, 255, 255);justify-content: flex-start;display: flex;flex-flow: row nowrap;visibility: visible;font-family: PingFangSC-light;"><section style="padding: 32px;outline: 0px;display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;height: auto;visibility: visible;"><section style="margin-bottom: 10px;outline: 0px;visibility: visible;"><section style="outline: 0px;text-align: justify;font-size: 15px;line-height: 2;visibility: visible;"><p style="outline: 0px;text-indent: 2em;visibility: visible;"><span style="outline: 0px;visibility: visible;font-size: 16px;">老年期分为3个阶段：60-69岁为低龄老人，70-79岁为中龄老人，80岁以上为高龄老人，当下，随着人们健康意识的提升，各年龄段的老年人普遍越来越重视锻炼身体。不过，由于老年人身体机能不断退化的特点，并不是所有的运动都适合老年人，因此老年人要选择适合自己的运动，调整好运动节奏。</span><span style="outline: 0px;font-size: 16px;text-indent: 2em;letter-spacing: 0.544px;">以下是比较适合老年朋友的一些运动：</span></p><p style="outline: 0px;text-indent: 2em;visibility: visible;"><span style="outline: 0px;font-size: 16px;text-indent: 2em;letter-spacing: 0.544px;"></span></p></section></section></section></section><section style="outline: 0px;letter-spacing: 0.544px;color: rgba(0, 0, 0, 0.73);font-size: 18px;text-align: left;background-color: rgb(255, 255, 255);font-family: PingFangSC-light;"><section style="margin-bottom: 10px;outline: 0px;text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="padding: 27px 30px;outline: 0px;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;display: inline-block;border-style: none none none solid;border-width: 1px 3px 3px 0px;border-color: rgb(62, 62, 62) rgba(249, 197, 38, 0.83) rgba(249, 197, 38, 0.83) rgb(62, 62, 62);box-shadow: rgba(249, 197, 38, 0.35) 0px 0px 0px;border-top-left-radius: 0px;border-bottom-right-radius: 0px;border-top-right-radius: 0px;background-color: rgba(205, 205, 205, 0.15);height: auto;"><section style="outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;"><section style="outline: 0px;display: inline-block;vertical-align: top;width: 19.8131%;align-self: flex-start;flex: 0 0 auto;"><section style="margin-top: -9px;margin-bottom: -9px;outline: 0px;transform-origin: center center;transform: scale(0.6);"><section style="outline: 0px;font-size: 22px;transform: translate3d(-20px, 0px, 0px);"><section style="margin-right: auto;margin-left: auto;outline: 0px;display: inline-block;border-width: 1px;border-style: solid;border-color: rgba(249, 197, 38, 0.83);background-color: rgba(249, 197, 38, 0.83);text-align: center;width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;font-size: 26px;color: rgb(255, 255, 255);"><p style="outline: 0px;"><span style="outline: 0px;font-size: 16px;"><strong style="outline: 0px;">1</strong></span></p></section></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: top;width: 80.1869%;align-self: flex-start;flex: 0 0 auto;"><section style="outline: 0px;transform: translate3d(-2px, 0px, 0px);"><section style="outline: 0px;text-align: justify;font-size: 16px;"><p style="outline: 0px;"><span style="outline: 0px;"><strong style="outline: 0px;">散步</strong></span></p></section></section></section></section><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="padding: 4px 15px 27px;outline: 0px;display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;border-left: 1px solid rgb(255, 202, 0);border-bottom-left-radius: 0px;height: auto;"><section style="margin-top: 8px;outline: 0px;"><section style="outline: 0px;text-align: justify;font-size: 14px;line-height: 2;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 16px;">散步不需要过度消耗体力，不会造成身体拉伤和劳损，也不会对骨关节造成意外冲击和伤害。每日坚持到户外散步1-2小时，呼吸户外的新鲜空气，不仅可以促进新陈代谢，保持筋骨强健，也可以让心肺活力增强，对老年人的身体健康有很大帮助。</span></p></section></section></section></section><section style="outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;"><section style="outline: 0px;display: inline-block;vertical-align: top;width: 19.8131%;align-self: flex-start;flex: 0 0 auto;"><section style="margin-top: -9px;margin-bottom: -9px;outline: 0px;transform-origin: center center;transform: scale(0.6);"><section style="outline: 0px;font-size: 22px;transform: translate3d(-20px, 0px, 0px);"><section style="margin-right: auto;margin-left: auto;outline: 0px;display: inline-block;border-width: 1px;border-style: solid;border-color: rgba(249, 197, 38, 0.83);background-color: rgba(249, 197, 38, 0.83);text-align: center;width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;font-size: 26px;color: rgb(255, 255, 255);"><p style="outline: 0px;"><span style="outline: 0px;font-size: 16px;"><strong style="outline: 0px;">2</strong></span></p></section></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: top;width: 80.1869%;align-self: flex-start;flex: 0 0 auto;"><section style="outline: 0px;transform: translate3d(-2px, 0px, 0px);"><section style="outline: 0px;text-align: justify;font-size: 16px;"><p style="outline: 0px;"><span style="outline: 0px;"><strong style="outline: 0px;">做操</strong></span></p></section></section></section></section><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="padding: 4px 15px 27px;outline: 0px;display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;border-left: 1px solid rgba(249, 197, 38, 0.83);border-bottom-left-radius: 0px;height: auto;"><section style="margin-top: 8px;outline: 0px;"><section style="outline: 0px;text-align: justify;font-size: 14px;line-height: 2;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 16px;">老年人的运动要多样化，平时在家中也可以通过做操来锻炼身体。其中，广播体操以及保健操、医疗体操，包括中医的八段锦和五禽戏都是不错的选择。做操难度不大，还可以使老年人舒展筋骨，加强血液循环，提高新陈代谢能力。</span></p></section></section></section></section><section style="outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;"><section style="outline: 0px;display: inline-block;vertical-align: top;width: 19.8131%;align-self: flex-start;flex: 0 0 auto;"><section style="margin-top: -9px;margin-bottom: -9px;outline: 0px;transform-origin: center center;transform: scale(0.6);"><section style="outline: 0px;font-size: 22px;transform: translate3d(-20px, 0px, 0px);"><section style="margin-right: auto;margin-left: auto;outline: 0px;display: inline-block;border-width: 1px;border-style: solid;border-color: rgba(249, 197, 38, 0.83);background-color: rgba(249, 197, 38, 0.83);text-align: center;width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;font-size: 26px;color: rgb(255, 255, 255);"><p style="outline: 0px;"><span style="outline: 0px;font-size: 16px;"><strong style="outline: 0px;">3</strong></span></p></section></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: top;width: 80.1869%;align-self: flex-start;flex: 0 0 auto;"><section style="outline: 0px;transform: translate3d(-2px, 0px, 0px);"><section style="outline: 0px;text-align: justify;font-size: 16px;"><p style="outline: 0px;"><span style="outline: 0px;"><strong style="outline: 0px;">打太极</strong></span></p></section></section></section></section><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="padding: 4px 15px 27px;outline: 0px;display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;border-left: 1px solid rgba(249, 197, 38, 0.83);border-bottom-left-radius: 0px;height: auto;"><section style="margin-top: 8px;outline: 0px;"><section style="outline: 0px;text-align: justify;font-size: 14px;line-height: 2;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 16px;">太极运动可以分成太极拳和太极剑，是传统的健身运动。老年人坚持打太极，可以通过意念导引促进气血通畅，帮助身体提高免疫力，起到预防疾病、延年益寿的作用。尤其是患有冠心病、高血压、高血脂的人群，更适合通过打太极来降低血压和血脂，预防心脏病发作。</span></p></section></section></section></section><section style="outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;"><section style="outline: 0px;display: inline-block;vertical-align: top;width: 19.8131%;align-self: flex-start;flex: 0 0 auto;"><section style="margin-top: -9px;margin-bottom: -9px;outline: 0px;transform-origin: center center;transform: scale(0.6);"><section style="outline: 0px;font-size: 22px;transform: translate3d(-20px, 0px, 0px);"><section style="margin-right: auto;margin-left: auto;outline: 0px;display: inline-block;border-width: 1px;border-style: solid;border-color: rgba(249, 197, 38, 0.83);background-color: rgba(249, 197, 38, 0.83);text-align: center;width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;font-size: 26px;color: rgb(255, 255, 255);"><p style="outline: 0px;"><span style="outline: 0px;font-size: 16px;"><strong style="outline: 0px;">4</strong></span></p></section></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: top;width: 80.1869%;align-self: flex-start;flex: 0 0 auto;"><section style="outline: 0px;transform: translate3d(-2px, 0px, 0px);"><section style="outline: 0px;text-align: justify;font-size: 16px;"><p style="outline: 0px;"><span style="outline: 0px;"><strong style="outline: 0px;">游泳</strong></span></p></section></section></section></section><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="padding: 4px 15px 27px;outline: 0px;display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;border-left: 1px solid rgba(249, 197, 38, 0.83);border-bottom-left-radius: 0px;height: auto;"><section style="margin-top: 8px;outline: 0px;"><section style="outline: 0px;text-align: justify;font-size: 14px;line-height: 2;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 16px;">游泳可以增加肺活量，调节呼吸，促进血液循环，加强心脏功能，防止心脑血管疾病的发生。另外，因为游泳的时候人的全身都在运动，骨骼关节都能得到锻炼，长期游泳可以避免关节僵化，能够使老年人动作灵活。需要注意的是，不要去危险的区域游泳，也不要单独在水中锻炼，游完泳之后，要迅速把身上的水擦干，以免感冒。</span></p></section></section></section></section><section style="outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;"><section style="outline: 0px;display: inline-block;vertical-align: top;width: 19.8131%;align-self: flex-start;flex: 0 0 auto;"><section style="margin-top: -9px;margin-bottom: -9px;outline: 0px;transform-origin: center center;transform: scale(0.6);"><section style="outline: 0px;font-size: 22px;transform: translate3d(-20px, 0px, 0px);"><section style="margin-right: auto;margin-left: auto;outline: 0px;display: inline-block;border-width: 1px;border-style: solid;border-color: rgba(249, 197, 38, 0.83);background-color: rgba(249, 197, 38, 0.83);text-align: center;width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;font-size: 26px;color: rgb(255, 255, 255);"><p style="outline: 0px;"><span style="outline: 0px;font-size: 16px;"><strong style="outline: 0px;">5</strong></span></p></section></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: top;width: 80.1869%;align-self: flex-start;flex: 0 0 auto;"><section style="outline: 0px;transform: translate3d(-2px, 0px, 0px);"><section style="outline: 0px;text-align: justify;font-size: 16px;"><p style="outline: 0px;"><span style="outline: 0px;"><strong style="outline: 0px;">跳广场舞</strong></span></p></section></section></section></section><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="padding: 4px 15px 27px;outline: 0px;display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;border-left: 1px solid rgba(249, 197, 38, 0.83);border-bottom-left-radius: 0px;height: auto;"><section style="margin-top: 8px;outline: 0px;"><section style="outline: 0px;text-align: justify;font-size: 14px;line-height: 2;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 16px;">许多老年人都会到社区或公园等固定场所跳舞，不仅可以锻炼身体，还可以增加社交范围，对老年人来讲，这是一种有利于身心健康的运动。</span></p></section></section></section></section></section></section></section><section style="outline: 0px;letter-spacing: 0.544px;color: rgba(0, 0, 0, 0.73);font-size: 18px;background-color: rgb(255, 255, 255);font-family: PingFangSC-light;"><section class="channels_iframe_wrp"><mp-common-videosnap class="js_uneditable custom_select_card channels_iframe videosnap_video_iframe" data-pluginname="mpvideosnap" data-url="https://findermp.video.qq.com/251/20304/stodownload?encfilekey=rjD5jyTuFrIpZ2ibE8T7Ym3K77SEULgkia7UVaMa61Ot3mRYbfeyNCXviavabdwupFZmFZaKE2sialYGqJqlbgPgp1wRE0XEof0KIZ4NYweD7DibdiaU6KJrQspw&adaptivelytrans=0&bizid=1023&dotrans=0&hy=SZ&idx=1&m=&scene=0&token=AxricY7RBHdW2fGZZic5zrY0CyCXpMJhqLOpGGCbDdp5ibHkicYFjkgNGibiaJmqPtLTlRkXgeWlyCIps" data-headimgurl="http://wx.qlogo.cn/finderhead/Q3auHgzwzM6PRzVPz2O4WjPhL1r7cvNvKSIIBadzmn70pbTwW00ibKw/0" data-username="v2_060000231003b20faec8c7e28d1bc4d6cf03ef32b07734c42b78fd28f164b004985e33960c33@finder" data-nickname="基本公卫服务宣传平台" data-desc="老年人免费体检科普宣传视频#基本公共卫生服务，关注“基层医药卫生家园”,回复“基本公共卫生服务”下载相关视频。" data-nonceid="9866040921993439661" data-type="video" data-mediatype="undefined" 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0px;visibility: visible;"><section style="padding-right: 14px;outline: 0px;display: flex;justify-content: flex-end;visibility: visible;"><section style="outline: 0px;display: flex;align-items: center;visibility: visible;"><section style="margin-left: 5px;outline: 0px;flex-shrink: 0;visibility: visible;"><section style="outline: 0px;width: 8px;height: 18px;border-radius: 15px;background-color: rgb(240, 122, 113);border-width: 2px;border-style: solid;border-color: rgb(255, 255, 255);overflow: hidden;visibility: visible;"><br style="outline: 0px;visibility: visible;"/></section></section><section style="margin-left: 5px;outline: 0px;flex-shrink: 0;visibility: visible;"><section style="outline: 0px;width: 8px;height: 18px;border-radius: 15px;background-color: rgb(240, 122, 113);border-width: 2px;border-style: solid;border-color: rgb(255, 255, 255);overflow: hidden;visibility: visible;"><br style="outline: 0px;visibility: visible;"/></section></section></section></section><section hm_fix="362:362" style="margin-top: -7px;padding: 10px 25px;outline: 0px;background-color: rgb(132, 195, 233);font-size: 16px;color: rgb(255, 255, 255);text-align: center;letter-spacing: 1.5px;visibility: visible;"><a target="_blank" href="http://mp.weixin.qq.com/s?__biz=MzI2OTQ1NzgxMw==&mid=2247548591&idx=1&sn=e092bf2835cbd095a67dd3f30a37ed56&chksm=eae27e55dd95f74341a7d9986f50bad21c7ba9f8cc1361d1b5844db704c6748707fa340b1bff&scene=21#wechat_redirect" textvalue="老年人科学运动处方" linktype="text" imgurl="" imgdata="null" data-itemshowtype="0" tab="innerlink" data-linktype="2"><span style="outline: 0px;color: rgb(0, 0, 0);visibility: visible;"><strong data-brushtype="text" style="outline: 0px;visibility: visible;">老年人科学运动处方</strong></span></a><span style="outline: 0px;color: rgb(0, 0, 0);visibility: visible;"><strong data-brushtype="text" style="outline: 0px;visibility: visible;"></strong></span><strong style="background-color: rgb(255, 255, 255);caret-color: transparent;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;font-size: 17px;color: rgb(181, 105, 96);letter-spacing: 2px;outline: 0px;"></strong></section></section></section></section></section><section powered-by="xiumi.us" style="margin-bottom: 0px;outline: 0px;text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="padding: 10px 20px 20px;outline: 0px;display: inline-block;width: 609.3px;vertical-align: top;border-style: dashed;border-width: 1px;border-radius: 0px 25px 25px;border-color: rgb(181, 105, 96);flex: 0 0 auto;height: auto;background-color: rgb(255, 255, 255);line-height: 2.2;align-self: flex-start;"><section powered-by="xiumi.us" style="margin-top: 10px;margin-bottom: 10px;outline: 0px;display: flex;flex-flow: row nowrap;text-align: left;justify-content: flex-start;"><section style="outline: 0px;display: inline-block;vertical-align: middle;width: 45.375px;height: auto;flex: 0 0 auto;align-self: center;box-shadow: rgb(0, 0, 0) 0px 0px 0px;"><section powered-by="xiumi.us" style="outline: 0px;"><section style="outline: 0px;vertical-align: middle;display: inline-block;line-height: 0;width: 45.375px;height: auto;"></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: middle;width: auto;flex: 0 0 auto;align-self: center;min-width: 10%;height: auto;"><section powered-by="xiumi.us" style="padding-right: 10px;padding-left: 10px;outline: 0px;color: rgb(181, 105, 96);font-size: 16px;text-align: justify;letter-spacing: 1px;line-height: 2;"><p style="outline: 0px;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;"><strong style="outline: 0px;">合理的运动强度</strong><br style="outline: 0px;"/></span></p></section></section><section style="outline: 0px;display: inline-block;vertical-align: middle;width: 189.075px;align-self: center;"><section powered-by="xiumi.us" style="outline: 0px;letter-spacing: 5px;font-size: 11px;color: rgb(181, 105, 96);text-align: justify;"><p style="outline: 0px;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;"><strong style="outline: 0px;">//</strong></span></p></section></section></section><section powered-by="xiumi.us" style="outline: 0px;"><section style="outline: 0px;color: rgb(62, 62, 62);font-size: 16px;text-align: justify;line-height: 2;letter-spacing: 1px;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;">老年人运动时的脉搏一般控制在120次/min之内或合适的运动心率＝180（170）-年龄。这是一种最常用、最便捷的监测自身运动强度的方法。</span></p></section></section><section powered-by="xiumi.us" style="margin-top: 10px;margin-bottom: 10px;outline: 0px;display: flex;flex-flow: row nowrap;text-align: left;justify-content: flex-start;"><section style="outline: 0px;display: inline-block;vertical-align: middle;width: 45.375px;height: auto;flex: 0 0 auto;align-self: center;box-shadow: rgb(0, 0, 0) 0px 0px 0px;"><section powered-by="xiumi.us" style="outline: 0px;"><section style="outline: 0px;vertical-align: middle;display: inline-block;line-height: 0;width: 45.375px;height: auto;"></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: middle;width: auto;flex: 0 0 auto;align-self: center;min-width: 10%;height: auto;"><section powered-by="xiumi.us" style="padding-right: 10px;padding-left: 10px;outline: 0px;color: rgb(181, 105, 96);font-size: 16px;text-align: justify;letter-spacing: 1px;line-height: 2;"><p style="outline: 0px;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;"><strong style="outline: 0px;">合理的运动项目</strong><br style="outline: 0px;"/></span></p></section></section><section style="outline: 0px;display: inline-block;vertical-align: middle;width: 189.075px;align-self: center;"><section powered-by="xiumi.us" style="outline: 0px;letter-spacing: 5px;font-size: 11px;color: rgb(181, 105, 96);text-align: justify;"><p style="outline: 0px;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;"><strong style="outline: 0px;">//</strong></span></p></section></section></section><section powered-by="xiumi.us" style="outline: 0px;"><section style="outline: 0px;color: rgb(62, 62, 62);font-size: 16px;text-align: justify;line-height: 2;letter-spacing: 1px;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;">老年人采用全身性、周期性、持久性、非对抗性和匀速性运动练习手段更为稳妥、更适宜而且动作要有节奏不能过快，有氧运动是最适于老年人的运动。</span></p></section></section><section powered-by="xiumi.us" style="margin-top: 10px;margin-bottom: 10px;outline: 0px;display: flex;flex-flow: row nowrap;text-align: left;justify-content: flex-start;"><section style="outline: 0px;display: inline-block;vertical-align: middle;width: 45.375px;height: auto;flex: 0 0 auto;align-self: center;box-shadow: rgb(0, 0, 0) 0px 0px 0px;"><section powered-by="xiumi.us" style="outline: 0px;"><section style="outline: 0px;vertical-align: middle;display: inline-block;line-height: 0;width: 45.375px;height: auto;"></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: middle;width: auto;flex: 0 0 auto;align-self: center;min-width: 10%;height: auto;"><section powered-by="xiumi.us" style="padding-right: 10px;padding-left: 10px;outline: 0px;color: rgb(181, 105, 96);font-size: 16px;text-align: justify;letter-spacing: 1px;line-height: 2;"><p style="outline: 0px;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;"><strong style="outline: 0px;">合理的运动时间</strong><br style="outline: 0px;"/></span></p></section></section><section style="outline: 0px;display: inline-block;vertical-align: middle;width: 189.075px;align-self: center;"><section powered-by="xiumi.us" style="outline: 0px;letter-spacing: 5px;font-size: 11px;color: rgb(181, 105, 96);text-align: justify;"><p style="outline: 0px;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;"><strong style="outline: 0px;">//</strong></span></p></section></section></section><section powered-by="xiumi.us" style="outline: 0px;"><section style="outline: 0px;color: rgb(62, 62, 62);font-size: 16px;text-align: justify;line-height: 2;letter-spacing: 1px;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;">普遍认为老年人应以中低强度运动，每次持续运动时间在20～60min为宜。另一方面要选择运动时段。现在观念已不是过去认为的晨练了，老年人最佳健身时段是在下午4时-5时期间，这是由于此时人体的糖分增至最高峰，体力、反应、适应能力等机能处于一天的最佳状态，而且空气污染相对较轻。</span></p></section></section><section powered-by="xiumi.us" style="margin-top: 10px;margin-bottom: 10px;outline: 0px;display: flex;flex-flow: row nowrap;text-align: left;justify-content: flex-start;"><section style="outline: 0px;display: inline-block;vertical-align: middle;width: 45.375px;height: auto;flex: 0 0 auto;align-self: center;box-shadow: rgb(0, 0, 0) 0px 0px 0px;"><section powered-by="xiumi.us" style="outline: 0px;"><section style="outline: 0px;vertical-align: middle;display: inline-block;line-height: 0;width: 45.375px;height: auto;"></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: middle;width: auto;flex: 0 0 auto;align-self: center;min-width: 10%;height: auto;"><section powered-by="xiumi.us" style="padding-right: 10px;padding-left: 10px;outline: 0px;color: rgb(181, 105, 96);font-size: 16px;text-align: justify;letter-spacing: 1px;line-height: 2;"><p style="outline: 0px;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;"><strong style="outline: 0px;">合理的运动频度</strong><br style="outline: 0px;"/></span></p></section></section><section style="outline: 0px;display: inline-block;vertical-align: middle;width: 189.075px;align-self: center;"><section powered-by="xiumi.us" style="outline: 0px;letter-spacing: 5px;font-size: 11px;color: rgb(181, 105, 96);text-align: justify;"><p style="outline: 0px;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;"><strong style="outline: 0px;">//</strong></span></p></section></section></section><section powered-by="xiumi.us" style="outline: 0px;"><section style="outline: 0px;color: rgb(62, 62, 62);font-size: 16px;text-align: justify;line-height: 2;letter-spacing: 1px;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;">即每周运动的次数。绝大多数有氧运动项目采取隔天进行一次，每次持续30min以上能达到明显效果。但老年人最好从实际出发量力而行。一般趋向是每周3次，最少也要每周一次。</span></p></section></section></section></section><p style="text-align: center;"></p><section data-role="title" data-tools="135编辑器" data-id="115908" style="margin-bottom: 0px;outline: 0px;"><section style="margin: 20px auto;outline: 0px;"><section style="outline: 0px;display: flex;justify-content: center;"><section style="outline: 0px;"><section style="padding-right: 14px;outline: 0px;display: flex;justify-content: flex-end;"><section style="outline: 0px;display: flex;align-items: center;"><section style="margin-left: 5px;outline: 0px;flex-shrink: 0;"><section style="outline: 0px;width: 8px;height: 18px;border-radius: 15px;background-color: rgb(240, 122, 113);border-width: 2px;border-style: solid;border-color: rgb(255, 255, 255);overflow: hidden;"><br style="outline: 0px;"/></section></section><section style="margin-left: 5px;outline: 0px;flex-shrink: 0;"><section style="outline: 0px;width: 8px;height: 18px;border-radius: 15px;background-color: rgb(240, 122, 113);border-width: 2px;border-style: solid;border-color: rgb(255, 255, 255);overflow: hidden;"><br style="outline: 0px;"/></section></section></section></section><section style="margin-top: -7px;padding: 10px 25px;outline: 0px;background-color: rgb(132, 195, 233);font-size: 16px;color: rgb(255, 255, 255);text-align: center;letter-spacing: 1.5px;"><a target="_blank" href="http://mp.weixin.qq.com/s?__biz=MzI2OTQ1NzgxMw==&mid=2247536700&idx=1&sn=27102428643037d9d50178e2bd848997&chksm=eae210c6dd9599d0c53971031ece2082b99abdf349f92a23784eaa5a7d3fbca0310482344045&scene=21#wechat_redirect" textvalue="老年人的运动禁忌" linktype="text" imgurl="" imgdata="null" data-itemshowtype="0" tab="innerlink" data-linktype="2"><span style="outline: 0px;color: rgb(0, 0, 0);"><strong data-brushtype="text" hm_fix="314:352" style="outline: 0px;"><span style="outline: 0px;letter-spacing: 0.544px;caret-color: rgb(255, 0, 0);background-color: rgba(205, 205, 205, 0.15);font-family: PingFangSC-light;">老年人的运动禁忌</span></strong></span></a><span style="outline: 0px;color: rgb(0, 0, 0);"><strong data-brushtype="text" hm_fix="314:352" style="outline: 0px;"><span style="outline: 0px;letter-spacing: 0.544px;caret-color: rgb(255, 0, 0);background-color: rgba(205, 205, 205, 0.15);font-family: PingFangSC-light;"></span></strong></span></section></section></section></section></section><section style="margin-bottom: 0px;padding: 27px 30px;outline: 0px;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;display: inline-block;border-style: none none none solid;border-width: 1px 3px 3px 0px;border-color: rgb(62, 62, 62) rgba(249, 197, 38, 0.83) rgba(249, 197, 38, 0.83) rgb(62, 62, 62);box-shadow: rgba(249, 197, 38, 0.35) 0px 0px 0px;border-top-left-radius: 0px;border-bottom-right-radius: 0px;border-top-right-radius: 0px;background-color: rgba(205, 205, 205, 0.15);height: auto;"><section style="outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;"><section style="outline: 0px;display: inline-block;vertical-align: top;width: 19.8131%;align-self: flex-start;flex: 0 0 auto;"><section style="margin-top: -9px;margin-bottom: -9px;outline: 0px;transform-origin: center center;transform: scale(0.6);"><section style="outline: 0px;font-size: 22px;transform: translate3d(-20px, 0px, 0px);"><section style="margin-right: auto;margin-left: auto;outline: 0px;display: inline-block;border-width: 1px;border-style: solid;border-color: rgba(249, 197, 38, 0.83);background-color: rgba(249, 197, 38, 0.83);text-align: center;width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;font-size: 26px;color: rgb(255, 255, 255);"><p style="outline: 0px;"><span style="outline: 0px;font-size: 16px;"><strong style="outline: 0px;">1</strong></span></p></section></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: top;width: 80.1869%;align-self: flex-start;flex: 0 0 auto;"><section style="outline: 0px;transform: translate3d(-2px, 0px, 0px);"><section style="outline: 0px;text-align: justify;font-size: 16px;"><p style="outline: 0px;"><span style="outline: 0px;"><strong style="outline: 0px;">忌单独锻炼</strong></span></p></section></section></section></section><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="padding: 4px 15px 27px;outline: 0px;display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;border-left: 1px solid rgb(255, 202, 0);border-bottom-left-radius: 0px;height: auto;"><section style="margin-top: 8px;outline: 0px;"><section style="outline: 0px;font-size: 14px;line-height: 2;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 16px;">老年人特别是患有心脏病的老年人，最好不要独自锻炼，以确保安全。</span></p></section></section></section></section><section style="outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;"><section style="outline: 0px;display: inline-block;vertical-align: top;width: 19.8131%;align-self: flex-start;flex: 0 0 auto;"><section style="margin-top: -9px;margin-bottom: -9px;outline: 0px;transform-origin: center center;transform: scale(0.6);"><section style="outline: 0px;font-size: 22px;transform: translate3d(-20px, 0px, 0px);"><section style="margin-right: auto;margin-left: auto;outline: 0px;display: inline-block;border-width: 1px;border-style: solid;border-color: rgba(249, 197, 38, 0.83);background-color: rgba(249, 197, 38, 0.83);text-align: center;width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;font-size: 26px;color: rgb(255, 255, 255);"><p style="outline: 0px;"><span style="outline: 0px;font-size: 16px;"><strong style="outline: 0px;">2</strong></span></p></section></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: top;width: 80.1869%;align-self: flex-start;flex: 0 0 auto;"><section style="outline: 0px;transform: translate3d(-2px, 0px, 0px);"><section style="outline: 0px;text-align: justify;font-size: 16px;"><p style="outline: 0px;"><span style="outline: 0px;"><strong style="outline: 0px;">忌穿皮鞋锻炼</strong></span></p></section></section></section></section><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="padding: 4px 15px 27px;outline: 0px;display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;border-left: 1px solid rgba(249, 197, 38, 0.83);border-bottom-left-radius: 0px;height: auto;"><section style="margin-top: 8px;outline: 0px;"><section style="outline: 0px;font-size: 14px;line-height: 2;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 16px;">有的老年人穿皮鞋锻炼，这种习惯非常不好，因为老年人骨骼较脆，运动不当会造成骨折，因此在运动装备的选择上也要格外注意，要选择松紧适中且弹性较好的运动鞋。</span></p></section></section></section></section><section style="outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;"><section style="outline: 0px;display: inline-block;vertical-align: top;width: 19.8131%;align-self: flex-start;flex: 0 0 auto;"><section style="margin-top: -9px;margin-bottom: -9px;outline: 0px;transform-origin: center center;transform: scale(0.6);"><section style="outline: 0px;font-size: 22px;transform: translate3d(-20px, 0px, 0px);"><section style="margin-right: auto;margin-left: auto;outline: 0px;display: inline-block;border-width: 1px;border-style: solid;border-color: rgba(249, 197, 38, 0.83);background-color: rgba(249, 197, 38, 0.83);text-align: center;width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;font-size: 26px;color: rgb(255, 255, 255);"><p style="outline: 0px;"><span style="outline: 0px;font-size: 16px;"><strong style="outline: 0px;">3</strong></span></p></section></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: top;width: 80.1869%;align-self: flex-start;flex: 0 0 auto;"><section style="outline: 0px;transform: translate3d(-2px, 0px, 0px);"><section style="outline: 0px;text-align: justify;font-size: 16px;"><p style="outline: 0px;"><span style="outline: 0px;"><strong style="outline: 0px;">忌不注意身体变化</strong></span></p></section></section></section></section><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="padding: 4px 15px 27px;outline: 0px;display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;border-left: 1px solid rgba(249, 197, 38, 0.83);border-bottom-left-radius: 0px;height: auto;"><section style="margin-top: 8px;outline: 0px;"><section style="outline: 0px;font-size: 14px;line-height: 2;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 16px;">老年人要谨记运动过度的症状，如运动过程中发生腰痛、胸痛、头晕等症状，应立即停止运动。</span></p></section></section></section></section><section style="outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;"><section style="outline: 0px;display: inline-block;vertical-align: top;width: 19.8131%;align-self: flex-start;flex: 0 0 auto;"><section style="margin-top: -9px;margin-bottom: -9px;outline: 0px;transform-origin: center center;transform: scale(0.6);"><section style="outline: 0px;font-size: 22px;transform: translate3d(-20px, 0px, 0px);"><section style="margin-right: auto;margin-left: auto;outline: 0px;display: inline-block;border-width: 1px;border-style: solid;border-color: rgba(249, 197, 38, 0.83);background-color: rgba(249, 197, 38, 0.83);text-align: center;width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;font-size: 26px;color: rgb(255, 255, 255);"><p style="outline: 0px;"><span style="outline: 0px;font-size: 16px;"><strong style="outline: 0px;">4</strong></span></p></section></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: top;width: 80.1869%;align-self: flex-start;flex: 0 0 auto;"><section style="outline: 0px;transform: translate3d(-2px, 0px, 0px);"><section style="outline: 0px;text-align: justify;font-size: 16px;"><p style="outline: 0px;"><span style="outline: 0px;"><strong style="outline: 0px;">忌仅进行一项锻炼</strong></span></p></section></section></section></section><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="padding: 4px 15px 27px;outline: 0px;display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;border-left: 1px solid rgba(249, 197, 38, 0.83);border-bottom-left-radius: 0px;height: auto;"><section style="margin-top: 8px;outline: 0px;"><section style="outline: 0px;font-size: 14px;line-height: 2;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 16px;">如长期参加某项锻炼，兴致可能大减，不妨多选择几项自己感兴趣的项目，既增添锻炼兴趣，又对身体更有好处。</span></p></section></section></section></section><section style="outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;"><section style="outline: 0px;display: inline-block;vertical-align: top;width: 19.8131%;align-self: flex-start;flex: 0 0 auto;"><section style="margin-top: -9px;margin-bottom: -9px;outline: 0px;transform-origin: center center;transform: scale(0.6);"><section style="outline: 0px;font-size: 22px;transform: translate3d(-20px, 0px, 0px);"><section style="margin-right: auto;margin-left: auto;outline: 0px;display: inline-block;border-width: 1px;border-style: solid;border-color: rgba(249, 197, 38, 0.83);background-color: rgba(249, 197, 38, 0.83);text-align: center;width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;font-size: 26px;color: rgb(255, 255, 255);"><p style="outline: 0px;"><span style="outline: 0px;font-size: 16px;"><strong style="outline: 0px;">5</strong></span></p></section></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: top;width: 80.1869%;align-self: flex-start;flex: 0 0 auto;"><section style="outline: 0px;transform: translate3d(-2px, 0px, 0px);"><section style="outline: 0px;text-align: justify;font-size: 16px;"><p style="outline: 0px;"><span style="outline: 0px;"><strong style="outline: 0px;">忌剧烈运动</strong></span></p></section></section></section></section><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="padding: 4px 15px 27px;outline: 0px;display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;border-left: 1px solid rgba(249, 197, 38, 0.83);border-bottom-left-radius: 0px;height: auto;"><section style="margin-top: 8px;outline: 0px;"><section style="outline: 0px;font-size: 14px;line-height: 2;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 16px;">老年人的肌肉在慢慢萎缩，肌肉的力量也有所减退，神经系统反应较慢，所以最好选择一些缓慢、放松的运动，能使全身得到运动。另外，吃饱饭或喝酒后也不建议立即进行运动。</span></p></section></section></section></section><section style="outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;"><section style="outline: 0px;display: inline-block;vertical-align: top;width: 19.8131%;align-self: flex-start;flex: 0 0 auto;"><section style="margin-top: -9px;margin-bottom: -9px;outline: 0px;transform-origin: center center;transform: scale(0.6);"><section style="outline: 0px;font-size: 22px;transform: translate3d(-20px, 0px, 0px);"><section style="margin-right: auto;margin-left: auto;outline: 0px;display: inline-block;border-width: 1px;border-style: solid;border-color: rgba(249, 197, 38, 0.83);background-color: rgba(249, 197, 38, 0.83);text-align: center;width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;font-size: 26px;color: rgb(255, 255, 255);"><p style="outline: 0px;"><span style="outline: 0px;font-size: 16px;"><strong style="outline: 0px;">6</strong></span></p></section></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: top;width: 80.1869%;align-self: flex-start;flex: 0 0 auto;"><section style="outline: 0px;transform: translate3d(-2px, 0px, 0px);"><section style="outline: 0px;text-align: justify;font-size: 16px;"><p style="outline: 0px;"><span style="outline: 0px;"><strong style="outline: 0px;">忌急于求成</strong></span></p></section></section></section></section><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="padding: 4px 15px 27px;outline: 0px;display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;border-left: 1px solid rgba(249, 197, 38, 0.83);border-bottom-left-radius: 0px;height: auto;"><section style="margin-top: 8px;outline: 0px;"><section style="outline: 0px;font-size: 14px;line-height: 2;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 16px;">活动量过大或增加过快往往是老年人发生意外损伤的原因之一。因此老年人锻炼要每天进行且循序渐进，对一定的运动负荷适应后再慢慢增加活动量，切忌操之过急而使活动量过大，要放平心态。</span></p></section></section></section></section><section style="outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;"><section style="outline: 0px;display: inline-block;vertical-align: top;width: 19.8131%;align-self: flex-start;flex: 0 0 auto;"><section style="margin-top: -9px;margin-bottom: -9px;outline: 0px;transform-origin: center center;transform: scale(0.6);"><section style="outline: 0px;font-size: 22px;transform: translate3d(-20px, 0px, 0px);"><section style="margin-right: auto;margin-left: auto;outline: 0px;display: inline-block;border-width: 1px;border-style: solid;border-color: rgba(249, 197, 38, 0.83);background-color: rgba(249, 197, 38, 0.83);text-align: center;width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;font-size: 26px;color: rgb(255, 255, 255);"><p style="outline: 0px;"><span style="outline: 0px;font-size: 16px;"><strong style="outline: 0px;">7</strong></span></p></section></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: top;width: 80.1869%;align-self: flex-start;flex: 0 0 auto;"><section style="outline: 0px;transform: translate3d(-2px, 0px, 0px);"><section style="outline: 0px;text-align: justify;font-size: 16px;"><p style="outline: 0px;"><span style="outline: 0px;"><strong style="outline: 0px;">忌逞强运动</strong></span></p></section></section></section></section><section style="margin-top: 10px;margin-bottom: 10px;outline: 0px;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="padding: 4px 15px 27px;outline: 0px;display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;border-left: 1px solid rgba(249, 197, 38, 0.83);border-bottom-left-radius: 0px;height: auto;"><section style="margin-top: 8px;outline: 0px;"><section style="outline: 0px;font-size: 14px;line-height: 2;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 16px;">许多老年人不服老，喜欢在公园健身器材上做各种高难度夸张动作，如大幅度劈叉、摇摆、甩鞭等，觉得难度越高，强度越大，就显得自己体能越好；还有的老人喜欢过度爬山、爬楼梯、平板支撑、仰卧起坐等。</span></p></section></section></section></section></section><section class="channels_iframe_wrp wxw_wechannel_card_not_horizontal"><mp-common-videosnap class="js_uneditable custom_select_card channels_iframe videosnap_video_iframe" data-pluginname="mpvideosnap" data-url="https://findermp.video.qq.com/251/20304/stodownload?encfilekey=rjD5jyTuFrIpZ2ibE8T7Ym3K77SEULgkia9HgcfnmeMxyhExhHl7PIeFKHnvDW3sRaZhoWEHI5JFoVd42cJpE26VMZ0bBXicAbROt8jM8XsiaCX96HYdXeJaIg&adaptivelytrans=0&bizid=1023&dotrans=0&hy=SZ&idx=1&m=&scene=0&token=AxricY7RBHdW2fGZZic5zrYyKdG5NAPQ1hFvYP18PpATvwGW3MaR3icyq2bfRlOmmlyS1DyoNPQHaM" data-headimgurl="http://wx.qlogo.cn/finderhead/Q3auHgzwzM6PRzVPz2O4WjPhL1r7cvNvKSIIBadzmn70pbTwW00ibKw/0" data-username="v2_060000231003b20faec8c7e28d1bc4d6cf03ef32b07734c42b78fd28f164b004985e33960c33@finder" data-nickname="基本公卫服务宣传平台" data-desc="老年人中医药健康管理之中医药体质辨识#基本公共卫生服务服务。微信关注”基层医药卫生家园“公众号，回复”基本公共卫生服务“下载相关视频" data-nonceid="16267866689037978856" data-type="video" data-mediatype="undefined" data-authiconurl="https://dldir1v6.qq.com/weixin/checkresupdate/auth_icon_level3_2e2f94615c1e4651a25a7e0446f63135.png" data-from="new" data-width="1080" data-height="1336" data-id="export/UzFfAgtgekIEAQAAAAAA44cKPSmbRAAAAAstQy6ubaLX4KHWvLEZgBPEu6NwPTk1E8qAzNPgMItExfNHMRl1gukrXxJsll7R" data-isdisabled="0" data-errortips=""></mp-common-videosnap></section><p style="margin-bottom: 0em;color: rgba(0, 0, 0, 0.73);font-family: PingFangSC-light;font-size: 15px;letter-spacing: 0.544px;white-space: normal;background-color: rgb(255, 255, 255);text-align: center;outline: 0px;"></p><p style="margin-bottom: 0px;color: rgba(0, 0, 0, 0.73);font-family: PingFangSC-light;font-size: 15px;letter-spacing: 0.544px;white-space: normal;background-color: rgb(255, 255, 255);outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 16px;">其实这些都是误区，随着骨骼肌肉韧带的退化，骨骼脆性增加，韧带肌肉弹力下降，过度运动只会增加损伤风险，对内脏健康也不利，所以过量大强度运动并不是健康的标志。老年人一定要记住：适度、柔和、均衡、循序渐进、个性化运动，才是科学的。</span></p><p style="margin-bottom: 0px;color: rgba(0, 0, 0, 0.73);font-family: PingFangSC-light;font-size: 15px;letter-spacing: 0.544px;text-indent: 0em;white-space: normal;background-color: rgb(255, 255, 255);outline: 0px;text-align: center;"><span style="outline: 0px;font-size: 16px;"></span></p><section data-role="title" data-tools="135编辑器" data-id="115908" style="margin-bottom: 0px;outline: 0px;"><section style="margin: 20px auto;outline: 0px;"><section style="outline: 0px;display: flex;justify-content: center;"><section style="outline: 0px;"><section style="padding-right: 14px;outline: 0px;display: flex;justify-content: flex-end;"><section style="outline: 0px;display: flex;align-items: center;"><section style="margin-left: 5px;outline: 0px;flex-shrink: 0;"><section style="outline: 0px;width: 8px;height: 18px;border-radius: 15px;background-color: rgb(240, 122, 113);border-width: 2px;border-style: solid;border-color: rgb(255, 255, 255);overflow: hidden;"><br style="outline: 0px;"/></section></section><section style="margin-left: 5px;outline: 0px;flex-shrink: 0;"><section style="outline: 0px;width: 8px;height: 18px;border-radius: 15px;background-color: rgb(240, 122, 113);border-width: 2px;border-style: solid;border-color: rgb(255, 255, 255);overflow: hidden;"><br style="outline: 0px;"/></section></section></section></section><section style="margin-top: -7px;padding: 10px 25px;outline: 0px;background-color: rgb(132, 195, 233);font-size: 16px;color: rgb(255, 255, 255);text-align: center;letter-spacing: 1.5px;"><a target="_blank" href="http://mp.weixin.qq.com/s?__biz=MzI2OTQ1NzgxMw==&mid=2247532871&idx=1&sn=d60a4acee502ce4fa5cddebe27ac946a&chksm=eae201bddd9588abf3a41b917ddd82e8d10cb51171696f86e63f3c8f20878fc455af5d49aca1&scene=21#wechat_redirect" textvalue="老年人的运动注意事项" linktype="text" imgurl="" imgdata="null" data-itemshowtype="0" tab="innerlink" data-linktype="2"><span style="outline: 0px;color: rgb(0, 0, 0);"><strong data-brushtype="text" hm_fix="314:352" style="outline: 0px;"><span style="outline: 0px;letter-spacing: 0.544px;caret-color: rgb(255, 0, 0);background-color: rgba(205, 205, 205, 0.15);font-family: PingFangSC-light;">老年人的运动注意事项</span></strong></span></a><span style="outline: 0px;color: rgb(0, 0, 0);"><strong data-brushtype="text" hm_fix="314:352" style="outline: 0px;"><span style="outline: 0px;letter-spacing: 0.544px;caret-color: rgb(255, 0, 0);background-color: rgba(205, 205, 205, 0.15);font-family: PingFangSC-light;"></span></strong></span></section></section></section></section></section><section powered-by="xiumi.us" style="margin-bottom: 0px;outline: 0px;text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="padding: 10px 20px 20px;outline: 0px;display: inline-block;width: 609.3px;vertical-align: top;border-style: dashed;border-width: 1px;border-radius: 0px 25px 25px;border-color: rgb(181, 105, 96);flex: 0 0 auto;height: auto;background-color: rgb(255, 255, 255);line-height: 2.2;align-self: flex-start;"><section powered-by="xiumi.us" style="outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;"><section style="margin-right: 10px;outline: 0px;display: inline-block;vertical-align: middle;width: auto;min-width: 5%;flex: 0 0 auto;height: auto;align-self: center;"><section powered-by="xiumi.us" style="outline: 0px;text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="outline: 0px;display: inline-block;width: auto;vertical-align: top;min-width: 5%;flex: 0 0 auto;height: auto;align-self: flex-start;"><section powered-by="xiumi.us" style="outline: 0px;font-size: 23px;"><section style="margin-right: auto;margin-left: auto;outline: 0px;display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(181, 105, 96);background-color: rgb(181, 105, 96);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;font-size: 16px;color: rgb(255, 255, 255);"><p style="outline: 0px;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;"><strong style="outline: 0px;">01</strong></span></p></section></section></section></section></section><section style="outline: 0px;display: inline-block;width: 442.425px;vertical-align: middle;border-bottom: 4px solid rgb(181, 105, 96);border-bottom-right-radius: 0px;flex: 0 0 auto;height: auto;align-self: center;"><section powered-by="xiumi.us" style="padding-right: 10px;padding-left: 10px;outline: 0px;color: rgb(181, 105, 96);text-align: justify;letter-spacing: 2px;line-height: 1.6;font-size: 16px;"><p style="outline: 0px;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;"><strong style="outline: 0px;">运动要循序渐进，运动前要热身，运动后需放松</strong></span></p></section></section></section><section powered-by="xiumi.us" style="margin-top: 10px;margin-bottom: 10px;outline: 0px;"><section style="outline: 0px;color: rgb(62, 62, 62);font-size: 16px;text-align: justify;line-height: 2;letter-spacing: 1px;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;">运动时，身体需要一个适应过程，不能突然动起来，也不能突然停止。避免出现意外拉伤等事故，以便身体得到及时的修复，肌肉延迟性酸痛的发生。</span></p></section></section><section powered-by="xiumi.us" style="outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;"><section style="margin-right: 10px;outline: 0px;display: inline-block;vertical-align: middle;width: auto;min-width: 5%;flex: 0 0 auto;height: auto;align-self: center;"><section powered-by="xiumi.us" style="outline: 0px;text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="outline: 0px;display: inline-block;width: auto;vertical-align: top;min-width: 5%;flex: 0 0 auto;height: auto;align-self: flex-start;"><section powered-by="xiumi.us" style="outline: 0px;font-size: 23px;"><section style="margin-right: auto;margin-left: auto;outline: 0px;display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(181, 105, 96);background-color: rgb(181, 105, 96);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;font-size: 16px;color: rgb(255, 255, 255);"><p style="outline: 0px;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;"><strong style="outline: 0px;">02</strong></span></p></section></section></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: middle;width: 442.425px;border-bottom: 4px solid rgb(181, 105, 96);border-bottom-right-radius: 0px;flex: 0 0 auto;height: auto;align-self: center;"><section powered-by="xiumi.us" style="padding-right: 10px;padding-left: 10px;outline: 0px;color: rgb(181, 105, 96);text-align: justify;letter-spacing: 2px;line-height: 1.6;font-size: 16px;"><p style="outline: 0px;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;"><strong style="outline: 0px;">晨练不是越早越好，避免空腹晨练</strong></span></p></section></section></section><section powered-by="xiumi.us" style="margin-top: 10px;margin-bottom: 10px;outline: 0px;"><section style="outline: 0px;color: rgb(62, 62, 62);font-size: 16px;text-align: justify;line-height: 2;letter-spacing: 1px;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;">过早晨练会诱发疾病，夜晚植物会通过呼吸作用消耗氧气释放二氧化碳，导致清晨空气中的氧含量相对较低。老年人身体相对较弱，此时晨练易诱发心脑血管疾病。如要晨练一定要把握好黄金时间，建议太阳出来1小时后再出门。为避免运动时出现低血糖，最好不要空腹运动，最好先吃些易消化的食物，比如饼干、面包等。</span></p></section></section><section powered-by="xiumi.us" style="outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;"><section style="margin-right: 10px;outline: 0px;display: inline-block;vertical-align: middle;width: auto;min-width: 5%;flex: 0 0 auto;height: auto;align-self: center;"><section powered-by="xiumi.us" style="outline: 0px;text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="outline: 0px;display: inline-block;width: auto;vertical-align: top;min-width: 5%;flex: 0 0 auto;height: auto;align-self: flex-start;"><section powered-by="xiumi.us" style="outline: 0px;font-size: 23px;"><section style="margin-right: auto;margin-left: auto;outline: 0px;display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(181, 105, 96);background-color: rgb(181, 105, 96);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;font-size: 16px;color: rgb(255, 255, 255);"><p style="outline: 0px;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;"><strong style="outline: 0px;">03</strong></span></p></section></section></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: middle;width: 442.425px;border-bottom: 4px solid rgb(181, 105, 96);border-bottom-right-radius: 0px;flex: 0 0 auto;height: auto;align-self: center;"><section powered-by="xiumi.us" style="padding-right: 10px;padding-left: 10px;outline: 0px;color: rgb(181, 105, 96);text-align: justify;letter-spacing: 2px;line-height: 1.6;font-size: 16px;"><p style="outline: 0px;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;"><strong style="outline: 0px;">运动时不要憋气</strong></span></p></section></section></section><section powered-by="xiumi.us" style="margin-top: 10px;margin-bottom: 10px;outline: 0px;"><section style="outline: 0px;color: rgb(62, 62, 62);font-size: 16px;text-align: justify;line-height: 2;letter-spacing: 1px;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;">老年人心肺功能减退，憋气用力时，会因肺泡破裂而发生气胸。憋气也会加重心脏负担，引起胸闷、心悸，易发生脑血管意外。因此，像举重、拔河、硬气功、引体向上等这些须憋气的运动项目，老年人不宜进行。</span></p></section></section><section powered-by="xiumi.us" style="outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;"><section style="margin-right: 10px;outline: 0px;display: inline-block;vertical-align: middle;width: auto;min-width: 5%;flex: 0 0 auto;height: auto;align-self: center;"><section powered-by="xiumi.us" style="outline: 0px;text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="outline: 0px;display: inline-block;width: auto;vertical-align: top;min-width: 5%;flex: 0 0 auto;height: auto;align-self: flex-start;"><section powered-by="xiumi.us" style="outline: 0px;font-size: 23px;"><section style="margin-right: auto;margin-left: auto;outline: 0px;display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(181, 105, 96);background-color: rgb(181, 105, 96);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;font-size: 16px;color: rgb(255, 255, 255);"><p style="outline: 0px;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;"><strong style="outline: 0px;">04</strong></span></p></section></section></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: middle;width: 442.425px;border-bottom: 4px solid rgb(181, 105, 96);border-bottom-right-radius: 0px;flex: 0 0 auto;height: auto;align-self: center;"><section powered-by="xiumi.us" style="padding-right: 10px;padding-left: 10px;outline: 0px;color: rgb(181, 105, 96);text-align: justify;letter-spacing: 2px;line-height: 1.6;font-size: 16px;"><p style="outline: 0px;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;"><strong style="outline: 0px;">锻炼一定要适度</strong></span></p></section></section></section><section powered-by="xiumi.us" style="margin-top: 10px;margin-bottom: 10px;outline: 0px;"><section style="outline: 0px;color: rgb(62, 62, 62);font-size: 16px;text-align: justify;line-height: 2;letter-spacing: 1px;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;">有的老人认为只要运动，就可能加速膝关节的退化，于是选择不运动。随着年龄增长，膝关节会产生退行性变化，这是自然现象，但因此完全停止运动则是错误的。老年人不运动容易患骨质疏松症，身体也会缺少敏捷性和协调性，容易跌倒造成严重骨折。还有的老年人觉得，运动强度越大，运动量越大，越有益于健康，这样才能达到锻炼的目的。但其实爆发性的运动，可造成血压升高、心率加快、心肌缺血缺氧，运动贵在坚持和适度，而不是在于速度和强度。</span></p></section></section><section powered-by="xiumi.us" style="outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;"><section style="margin-right: 10px;outline: 0px;display: inline-block;vertical-align: middle;width: auto;min-width: 5%;flex: 0 0 auto;height: auto;align-self: center;"><section powered-by="xiumi.us" style="outline: 0px;text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="outline: 0px;display: inline-block;width: auto;vertical-align: top;min-width: 5%;flex: 0 0 auto;height: auto;align-self: flex-start;"><section powered-by="xiumi.us" style="outline: 0px;font-size: 23px;"><section style="margin-right: auto;margin-left: auto;outline: 0px;display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(181, 105, 96);background-color: rgb(181, 105, 96);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;font-size: 16px;color: rgb(255, 255, 255);"><p style="outline: 0px;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;"><strong style="outline: 0px;">05</strong></span></p></section></section></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: middle;width: 442.425px;border-bottom: 4px solid rgb(181, 105, 96);border-bottom-right-radius: 0px;flex: 0 0 auto;height: auto;align-self: center;"><section powered-by="xiumi.us" style="padding-right: 10px;padding-left: 10px;outline: 0px;color: rgb(181, 105, 96);text-align: justify;letter-spacing: 2px;line-height: 1.6;font-size: 16px;"><p style="outline: 0px;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;"><strong style="outline: 0px;">结合实际情况，选择何合适的运动方式</strong></span></p></section></section></section><section powered-by="xiumi.us" style="margin-top: 10px;margin-bottom: 10px;outline: 0px;"><section style="outline: 0px;color: rgb(62, 62, 62);font-size: 16px;text-align: justify;line-height: 2;letter-spacing: 1px;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;">有的老人认为只要是锻炼，不管什么运动形式，都是有益的，这是错误的。对于膝关节不好的老人，建议最好进行对膝关节没有损伤的运动，譬如游泳、骑车、散步等。尽量减少长时间的负重运动，如爬山、爬楼梯，不止是自身膝关节负重，还要负担下冲的力量，这样的冲击会加大对膝关节的损伤。而且在爬楼梯时，膝关节的弯曲度增加，髌骨与股骨之间的压力也相应增加，从而导致膝关节的疼痛。还有避免长时间过量单一锻炼，比如在打太极拳时，髌骨关节面就会受到经常的磨擦、挤压、冲撞和捻错等，这些都会加速髌骨软骨的退变，引起关节疼痛，加速关节软骨的磨损。对于肩关节不好的老人，避免单杠或吊环中的转肩、棒球的投球、举重抓举等运动，这些动作会加重肩关节的负荷，造成或加重肩袖撕裂，而肩袖损伤，如果不治疗或者以错误的方式锻炼，只会越来越糟。肩关节疾病有很多，并非只有肩周炎，如肩峰下撞击、滑囊炎、肩袖损伤、盂唇损伤等，而这些疾病绝对不是靠单一的肩关节拉伸活动可以解决的，应先找运动损伤专科医生做检查，再做相应的锻炼。</span></p></section></section><section powered-by="xiumi.us" style="outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row nowrap;"><section style="margin-right: 10px;outline: 0px;display: inline-block;vertical-align: middle;width: auto;min-width: 5%;flex: 0 0 auto;height: auto;align-self: center;"><section powered-by="xiumi.us" style="outline: 0px;text-align: center;justify-content: center;display: flex;flex-flow: row nowrap;"><section style="outline: 0px;display: inline-block;width: auto;vertical-align: top;min-width: 5%;flex: 0 0 auto;height: auto;align-self: flex-start;"><section powered-by="xiumi.us" style="outline: 0px;font-size: 23px;"><section style="margin-right: auto;margin-left: auto;outline: 0px;display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(181, 105, 96);background-color: rgb(181, 105, 96);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;font-size: 16px;color: rgb(255, 255, 255);"><p style="outline: 0px;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;"><strong style="outline: 0px;">06</strong></span></p></section></section></section></section></section><section style="outline: 0px;display: inline-block;vertical-align: middle;width: 442.425px;border-bottom: 4px solid rgb(181, 105, 96);border-bottom-right-radius: 0px;flex: 0 0 auto;height: auto;align-self: center;"><section powered-by="xiumi.us" style="padding-right: 10px;padding-left: 10px;outline: 0px;color: rgb(181, 105, 96);text-align: justify;letter-spacing: 2px;line-height: 1.6;font-size: 16px;"><p style="outline: 0px;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;"><strong style="outline: 0px;">发生运动损伤后，必要时及时就医</strong></span></p></section></section></section><section powered-by="xiumi.us" style="margin-top: 10px;outline: 0px;"><section style="outline: 0px;color: rgb(62, 62, 62);font-size: 16px;text-align: justify;line-height: 2;letter-spacing: 1px;"><p style="outline: 0px;text-indent: 2em;"><span style="outline: 0px;font-size: 17px;font-family: Helvetica Neue, Helvetica, Hiragino Sans GB, Microsoft YaHei, Arial, sans-serif;">当发生运动损伤后，需要马上进行临场处置，目前常规的做法是遵循PRICE原则。冰敷在运动损伤的初期非常关键，可以达到止血、消肿及止痛的目的，冰敷时要避免冰块直接与皮肤表面接触，单次不超过20min，间隔5min观察一下皮肤后再次冰敷，防止皮肤冻伤。若伤后48h依然有明显的肿痛，或损伤时听到关节部位“嘭”撕裂感或断裂声，则需尽快去专科医院就医，评估损伤程度，决定下一步治疗。</span></p></section></section><section powered-by="xiumi.us" style="margin-top: 10px;margin-bottom: 10px;outline: 0px;"><section style="outline: 0px;vertical-align: middle;display: inline-block;line-height: 0;"></section></section></section></section><p powered-by="xiumi.us" style="margin-bottom: 0px;outline: 0px;"><br/></p><section class="channels_iframe_wrp"><mp-common-videosnap class="js_uneditable custom_select_card channels_iframe videosnap_video_iframe" data-pluginname="mpvideosnap" data-url="https://findermp.video.qq.com/251/20304/stodownload?encfilekey=rjD5jyTuFrIpZ2ibE8T7YmwgiahniaXswqzaXNyYkqZZywNtGC998SyY4TUia5lnc37bcVAD9xf9KaFTagLC3MTKnUdicmdApHqOlKo8hOx3kl8QcL4uHmX1qibA&bizid=1023&dotrans=0&hy=SH&idx=1&m=&scene=0&token=x5Y29zUxcibAnpCcg7XzlZVJJIwI6K26nQECFZggZzlqc96bic7RhOPWzhSqyWvLroNzAAEkku1og" data-headimgurl="http://wx.qlogo.cn/finderhead/Q3auHgzwzM6PRzVPz2O4WjPhL1r7cvNvKSIIBadzmn70pbTwW00ibKw/0" data-username="v2_060000231003b20faec8c7e28d1bc4d6cf03ef32b07734c42b78fd28f164b004985e33960c33@finder" data-nickname="基本公卫服务宣传平台" data-desc="老年人如何科学运动#卫生健康宣传日，微信搜索关注“基层医药卫生家园”公众号，然后回复“老年人”下载相关视频。" data-nonceid="7436218939451727878" data-type="video" data-mediatype="undefined" data-authiconurl="https://dldir1v6.qq.com/weixin/checkresupdate/auth_icon_level3_2e2f94615c1e4651a25a7e0446f63135.png" data-from="new" data-width="640" data-height="368" data-id="export/UzFfAgtgekIEAQAAAAAAlccw6vPGxgAAAAstQy6ubaLX4KHWvLEZgBPEpKMUBywGR72HzNPgMItZgIbC-Zc92RHEASekOr8D" data-isdisabled="0" data-errortips=""></mp-common-videosnap><span style="color: rgb(222, 111, 108);font-family: -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;caret-color: rgb(51, 51, 51);"></span></section></section></section></section></section></section></section><section style="margin-bottom: 0px;outline: 0px;max-width: 100%;font-family: system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;white-space: normal;background-color: rgb(255, 255, 255);color: rgb(34, 34, 34);box-sizing: border-box !important;overflow-wrap: break-word !important;"></section><section style="margin-bottom: 0px;outline: 0px;max-width: 100%;letter-spacing: 0.544px;white-space: normal;background-color: rgb(255, 255, 255);color: rgb(34, 34, 34);caret-color: rgba(0, 0, 0, 0);text-align: right;font-size: 15px;font-family: -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;line-height: 1.6em;box-sizing: border-box !important;overflow-wrap: break-word !important;"><br/></section><section style="margin-bottom: 0px;outline: 0px;max-width: 100%;letter-spacing: 0.544px;white-space: normal;background-color: rgb(255, 255, 255);color: rgb(34, 34, 34);caret-color: rgba(0, 0, 0, 0);text-align: right;font-size: 15px;font-family: -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;line-height: 1.6em;box-sizing: border-box !important;overflow-wrap: break-word !important;"><span style="outline: 0px;max-width: 100%;font-size: 14px;color: rgb(136, 136, 136);letter-spacing: 2px;box-sizing: border-box !important;overflow-wrap: break-word !important;">来源：基本公共卫生服务项目宣传平台</span></section><p></p><p style="display: none;"><mp-style-type data-value="3"></mp-style-type></p><p><br/></p><link rel="stylesheet" href="//www.fqlook.cn/source/plugin/wcn_editor/public/wcn_editor_fit.css?v134_SIi" id="wcn_editor_css"/> 科学健身很重要。
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