想脱鞋? 站稳了别坐下更别倒下

Walking in a circle or oval around the living room or backyard can be good practice because it is more challenging to walk on a curve.
在客厅或者后花园绕圈走也是不错的锻炼，因为沿着弧线行走对身体更具挑战性。

There is also a mental component to regaining balance, says Arlene Schmid, an associate professor of occupational therapy at Colorado State University. This mental aspect is a bigger factor for people with impaired balance due to advanced age or illness.
科罗拉多州立大学(Colorado State University)作业疗法学副教授阿琳・施密德(Arlene Schmid)说，心理因素也影响着平衡感的恢复。对于因年龄和疾病造成的平衡感下降的人来说，心理因素的影响更大。

In a study published by the medical journal Stroke in 2012, Dr. Schmid's team taught yoga to post-stroke patients for eight weeks. Of the 34 patients, 19 initially had balance impairment as measured on the Berg balance scale. After training, 11 had impaired balance.
在一项研究中，施密德博士的团队对中风康复患者进行了为期八周的瑜伽教学。在34名患者中，19人经伯格氏平衡量表评估为平衡感受损。在训练过后，平衡感受损的人数减为11人。该研究论文于2012年发表于医学杂志《卒中》(Stroke)。

Dr. Schmid said she believes the patients were successful in large part because they felt confident they could do the movements.
施密德博士说她认为这些患者的成功很大程度上是因为他们对自己能够取得进步抱有信心。

'We really were trying to focus on making everyone feel successful from day one to build their confidence, so for the first few weeks we only had sitting postures,' she says.
她说：“我们真的非常努力地让每个人从第一天起就获得成就感，从而建立起信心，所以在最初的几周我们都只练习了坐姿。”

Yoga can boost balance ability because it increases flexibility and its many poses integrate movements that strengthen a lot of different muscles, including those in the hip, says Dr. Schmid. But the emotional component is key.
施密德博士说，瑜伽能够增强人的平衡感，因为它增进了灵活度，同时瑜伽的各种体式融合了可以强化各种肌群的动作，包括臀部的肌肉。但是情感因素才是关键。

'People are afraid of falling and they don't want to move anymore -- and the biggest preventative piece is just not being afraid to get moving,' she says.
她说：“人们害怕摔倒就不再活动了，而最好的解决办法就是不要害怕。”

Balance-Boosting Exercises
增强平衡感的练习

Walk in a circle or oval. Make the circle or oval smaller and smaller so the curve becomes tighter.
绕圈（正圆或椭圆）走，并且让圈子越来越小，这样弧度也就越来越大。

Stand on one leg (hold on to a counter if you need to) and do leg lifts to the front, side, back, and up like you're marching. This exercises four groups of muscles in your hips, which are important to preserving balance.
单腿站立（如果需要的话可手扶台面），另一条腿前伸、侧伸、后伸，再抬腿屈膝，就像列队行进一样。这些动作能够使臀部的四组肌群得到运动，对于保持平衡感非常重要。

Get up from your chair 10 times in a row without leaning on arm rests. Alternate between your feet in wide stance and close together. Make it more difficult by closing your eyes.
从椅子上连续起立10次，并且不依靠扶手。双脚分开、并拢交替站立。闭上眼睛来增加难度。

Put five cones (or other objects) in a straight line and weave between them.
将五个圆锥形物体（或者其他东西）排成一条直线，并在其间绕行。

Stand with feet shoulder-width apart. Put your right foot in front of your left, and shift your weight onto your right foot so that the left heel is off the ground. Do this 10 times. Repeat with left foot in front of the right foot. Variations: Do the exercise alternating feet or stepping backward or with your eyes closed.
两脚与肩同宽站立，将右脚放在左脚前面，将身体重心移到右脚，从而让左脚跟离地，重复做10次。之后将左脚放在右脚前面做相同的动作。变换形式：左右脚替换，或者向后移动，或者闭上眼睛。