新年健身计划 你做好了吗？

Most fitness advice is aimed at a general audience.

But if you're an older adult, the International Council on Active Aging (ICAA) has some tips for seniors to get started and keep them at the top of their game:

Get a checkup. Talk with your doctor about getting clearance to begin a fitness program and making any modifications to suit your situation.

Know your options. Before starting, pick a program you'll enjoy, so you'll do it regularly.

Some people, for example, like to go to a gym for structured workouts, while others might prefer a more informal neighborhood walking club.

Checkout the facility and the staff. Is the place friendly? Can you change clothes comfortably? Are facilities easily accessed?

Determine your participation style. Choose what's best for you -- a class or going solo? Morning or night hours? Indoor or outside exercise?

Start slowly. Most people are overeager and sometimes overdo it. Record a baseline of your regular activities and determine a reasonable schedule.

Make a date. Find a buddy to exercise with you and keep you motivated.

Set specific short- and long-term goals. Plan for activity in your day and make it a priority.

Make a list. Try to make the benefits about things you can control, rather than an outcome (such as weight). Looking to decrease stress and depression, build stronger bones or greater strength, get a better sleep.

Remind yourself what your goals are. If it hurts, don't do it. Learn to work around pain, not through it. And once you've reached your goal, treat yourself for the good job you've done, so it will encourage you to continue.

多数健身建议都是针对大众的。

但如果你是一位老年朋友，可以参考国际抗衰老协会（ICAA）专为老年朋友准备的如何开始和实施健身计划的小贴士。

做一次体格检查。询问医生是否可以开始健身计划，并针对自身情况进行调整。

明确你的选择。开始前选一个自己喜欢的计划，这样你才能坚持。

例如，有些人喜欢去健身房进行系统锻炼，而有些人则更青睐于参加非正式的俱乐部，如社区步行俱乐部。

考察设施配备和人员情况。比如，健身场所的氛围友好吗？你能很舒服地换衣服吗？设施好用吗？

确定参与方式。选择最适合你自己的一种方式---上集体课还是单独锻炼？早上锻炼还是晚上锻炼？室内还是户外？

慢慢来。很多人过于心急以至于锻炼过度。记录平时锻炼的基准线，制定合理的进度表。

找个朋友。找一个能与你一同锻练并能激励你的伙伴。

制定详细的短期和长期目标。安排好锻炼时间并给予充分的重视。

拟一份清单。追求“可控制”的实际益处，而不是达到某一个结果（如减体重）。如，减轻压力，放松情绪，强身健体，睡眠更好等。

提醒自己目标是什么。如果身体某个部位疼痛，可以先歇歇。学会绕开疼痛，而不是硬来。一旦目标达成，要好好犒劳自己，这样才能激励你坚持下去。

Vocabulary:

get clearance to: have the permission to do（可以做某事）