10个小测试看看你的身体是否健康

Can you: Load your luggage into the storage bin above your airplane or train seat without strain?
你能否：把行李放进飞机或火车上部的行李箱中而身体不感到紧张？

This is partly about technique (you can’t just heave it up there) and partly about back, core, and leg strength. Many of us who focus our workouts around cardio—and skip spine-boosting exercises like yoga, Pilates, and strength training—will have weaker backs than we’d like.
这一部分关系到技巧（你不能把行李扔进去），一部分关系到背部，身体中部以及腿部的力量。我们许多人之关注锻炼了心脏部分， 却忽略了保养脊柱的练习，比如瑜伽、普拉提还有力量训练。这样我们的背部力量就会比较弱。

Can you: Carry a large basket of clothing up and down two staircases, without struggle or strain?
你能否：搬着一大筐衣服上下两层楼，身体并不颤抖或紧张？

This is a test of strength, cardiovascular endurance, and balance; climbing stairs requires more stamina and energy than walking the equivalent amount of steps. Unfortunately, today’s modern world of escalators and elevators provides few chances for stair climbing. If you fail this fitness test, try working more stair-climbing opportunities into your day. Walk up and down the steps in your home while on the phone, or opt to use the stairs in your office building or department stores or malls.
这个测试和力量、心血管耐力以及平衡有关；爬楼梯比走同样多的路需要更多的耐力和能量。不幸的是，今天现代世界的自动扶梯和电梯让我们没有多少机会爬楼梯。如果你不能通过这个健康测试，试着在日程中加入更多的爬楼练习。在家打电话时可以上下楼梯，或者在办公楼和商场里选择走楼梯。

Can you: Dance to a fast beat for more than 10 minutes without feeling winded?
你能否：跳快节奏的舞10分钟以上，而且不会喘不过气？

A growing body of research shows that you don’t need to endure continuous long workouts to reap health perks. In fact, short intense bursts of exercise (10 to 15 minutes) may burn more fat and build more muscle than an hour of chugging along on the treadmill. Try these 1-minute fat releasing moves to get started.
一家研究机构称，你没有必要承受长时间的锻炼来获得健康。事实上，短暂但是高强度的锻炼（10-15分钟）也许比在跑步机上狂跑1小时消耗更多脂肪，形成更多肌肉。从这些1分钟的减肥动作开始吧。

Can you: Walk for 30 minutes straight without getting tired?
你能否：连续步行30分钟不感到累？

A daily walk of at least 20 minutes is linked to so many health boosts, you can’t even list them all here. But among the top include helping with weight loss and maintenance, boosting mood and energy levels, lowering blood sugar and blood pressure, and more.
每天至少步行20分钟对健康大有益处，你甚至无法一一列举。最大的好处包括帮助减肥、维持体形、提升情绪和精力水平，降低血糖血压等等。

How did you do?
你身体怎么样？

For someone over the age of 45, you’re in pretty good physical shape if you can handle these mini-fitness tests. And if you can’t? Build up slowly with a mix of exercises that emphasize cardiovascular fitness, strength training, and flexibility, the trifecta of fitness skills needed for a long and healthy life.
对于45岁以上的人来说，如果你能通过这些健康小测试，你的身体健康非常好。如果你不能呢？慢慢开始进行混合锻炼，重点关注心血管健康、力量训练和灵活性练习。这三点是健康长寿必需的健康要素。