春天來了,夏天也就不遠了,各年齡段的人都開始認真對待自己的健身目標,以求保持體形。但“保持體形”究竟意味著什么?答案很復雜,而且取決于你詢問的對象。
紐約市紐約長老會布魯克林衛(wèi)理公會醫(yī)院康復醫(yī)學科主任、整骨醫(yī)生阿薩德·西迪奇說:“不同的情景下,'保持體形'可能有不同的含義,并沒有放之四海而皆準的定義?!?/p>
不過,專家們普遍認為,這一概念可以歸結(jié)為保持健康的體重、定期鍛煉身體以及通過均衡飲食獲得充足的營養(yǎng)。西迪奇補充說:“對我來說,保持體形意味著一個人體力佳,柔韌性強,能夠完成日常任務(wù),并享受充實生活?!?/p>
通過鍛煉身體來保持體形
美國運動醫(yī)學會(American College of Sports and Medicine)指南建議成年人每周進行150分鐘中等強度的活動。進行身體活動對保持體形至關(guān)重要,但大多數(shù)成年人都做不到。根據(jù)美國疾病控制與預防中心(Centers for Disease Control and Prevention)的一項較早的研究,只有28%的美國人經(jīng)常參加體育鍛煉,而且隨著年齡的增長,運動量會逐漸減少。西迪奇說,現(xiàn)在開始運動還為時不晚,進行任何形式的運動都比什么都不做強。西迪奇說:“把運動當作一種投資,這不僅是為了我們今天的健康,更是為了我們今后的生活。”
健康飲食
除了鍛煉身體,專家們還表示,保持良好的飲食習慣對于保持體形至關(guān)重要。洛杉磯一家專門從事減肥和營養(yǎng)教育的私人診所On the Weigh的老板、注冊營養(yǎng)師露絲·弗里奇曼說:“第一步是健康飲食。”為了確保飲食均衡,弗里奇曼建議所有年齡段和性別的客戶將餐盤分成四個分區(qū):四分之一是蛋白質(zhì),四分之一是碳水化合物,剩下的是蔬菜。這種食物組合能提供能量,以及身體運作所需的維生素和營養(yǎng)物質(zhì)。
除了這些基本建議,以下小貼士將幫助你在各年齡組里保持最佳狀態(tài)。
如何在30多歲時保持體形
在30多歲時,你可能會發(fā)現(xiàn)最喜愛的牛仔褲可能不太合身了,身體也不如20多歲時那么柔韌性強。這可能是由于體內(nèi)脂肪增加和肌肉量減少。除了制定運動和營養(yǎng)計劃來保持強健體魄外,你還應(yīng)該注重預防慢性病。
弗里奇曼還建議堅持血液檢查,以確保營養(yǎng)水平、心臟、甲狀腺和腎臟處于良好狀態(tài)。弗里奇曼還建議,在控制體重時,應(yīng)保持在身體質(zhì)量指數(shù)(BMI)范圍內(nèi)。雖然最近有人批評身體質(zhì)量指數(shù)這一工具并不準確,但弗里奇曼說:“我相信身體質(zhì)量指數(shù),因為超重會引起炎癥,從而導致糖尿病和高膽固醇等早期健康問題?!?/p>
如何在40多歲時保持體形
40多歲是荷爾蒙和體力水平下降的時期,可能會出現(xiàn)骨關(guān)節(jié)炎和高血壓等健康問題。為了防患于未然,西迪奇建議,應(yīng)針對具體健康問題定制健康計劃。他說:“也許你發(fā)現(xiàn)自己的膽固醇或血糖有點高,那么你就需要調(diào)整運動和飲食方式,以幫助降低膽固醇或血糖。”
如何在50多歲時保持體形
50多歲是保持體形的黃金時期,因為你正在為后半生做準備。到了這個年齡,新陳代謝開始減慢,女性開始進入更年期,骨骼也可能變得更加脆弱。西迪奇建議把注意力集中在能提高平衡能力和力量的健身計劃上,他推薦太極等鍛煉方式。
為了補齊新陳代謝緩慢這一短板,弗里奇曼建議少吃多餐。她還建議,如果不能從食物中攝取足夠的營養(yǎng),可以向醫(yī)生咨詢自己可能需要哪種膳食補充劑。有些人隨著年齡的增長,鈣等礦物質(zhì)會減少,而鈣是強健骨骼所必需的。
但弗里奇曼最重要的建議適合所有年齡段的人:“享受生活,做讓自己快樂的事?!保ㄘ敻恢形木W(wǎng))
譯者:中慧言-王芳
春天來了,夏天也就不遠了,各年齡段的人都開始認真對待自己的健身目標,以求保持體形。但“保持體形”究竟意味著什么?答案很復雜,而且取決于你詢問的對象。
紐約市紐約長老會布魯克林衛(wèi)理公會醫(yī)院康復醫(yī)學科主任、整骨醫(yī)生阿薩德·西迪奇說:“不同的情景下,'保持體形'可能有不同的含義,并沒有放之四海而皆準的定義?!?/p>
不過,專家們普遍認為,這一概念可以歸結(jié)為保持健康的體重、定期鍛煉身體以及通過均衡飲食獲得充足的營養(yǎng)。西迪奇補充說:“對我來說,保持體形意味著一個人體力佳,柔韌性強,能夠完成日常任務(wù),并享受充實生活?!?/p>
通過鍛煉身體來保持體形
美國運動醫(yī)學會(American College of Sports and Medicine)指南建議成年人每周進行150分鐘中等強度的活動。進行身體活動對保持體形至關(guān)重要,但大多數(shù)成年人都做不到。根據(jù)美國疾病控制與預防中心(Centers for Disease Control and Prevention)的一項較早的研究,只有28%的美國人經(jīng)常參加體育鍛煉,而且隨著年齡的增長,運動量會逐漸減少。西迪奇說,現(xiàn)在開始運動還為時不晚,進行任何形式的運動都比什么都不做強。西迪奇說:“把運動當作一種投資,這不僅是為了我們今天的健康,更是為了我們今后的生活?!?/p>
健康飲食
除了鍛煉身體,專家們還表示,保持良好的飲食習慣對于保持體形至關(guān)重要。洛杉磯一家專門從事減肥和營養(yǎng)教育的私人診所On the Weigh的老板、注冊營養(yǎng)師露絲·弗里奇曼說:“第一步是健康飲食。”為了確保飲食均衡,弗里奇曼建議所有年齡段和性別的客戶將餐盤分成四個分區(qū):四分之一是蛋白質(zhì),四分之一是碳水化合物,剩下的是蔬菜。這種食物組合能提供能量,以及身體運作所需的維生素和營養(yǎng)物質(zhì)。
除了這些基本建議,以下小貼士將幫助你在各年齡組里保持最佳狀態(tài)。
如何在30多歲時保持體形
在30多歲時,你可能會發(fā)現(xiàn)最喜愛的牛仔褲可能不太合身了,身體也不如20多歲時那么柔韌性強。這可能是由于體內(nèi)脂肪增加和肌肉量減少。除了制定運動和營養(yǎng)計劃來保持強健體魄外,你還應(yīng)該注重預防慢性病。
弗里奇曼還建議堅持血液檢查,以確保營養(yǎng)水平、心臟、甲狀腺和腎臟處于良好狀態(tài)。弗里奇曼還建議,在控制體重時,應(yīng)保持在身體質(zhì)量指數(shù)(BMI)范圍內(nèi)。雖然最近有人批評身體質(zhì)量指數(shù)這一工具并不準確,但弗里奇曼說:“我相信身體質(zhì)量指數(shù),因為超重會引起炎癥,從而導致糖尿病和高膽固醇等早期健康問題。”
如何在40多歲時保持體形
40多歲是荷爾蒙和體力水平下降的時期,可能會出現(xiàn)骨關(guān)節(jié)炎和高血壓等健康問題。為了防患于未然,西迪奇建議,應(yīng)針對具體健康問題定制健康計劃。他說:“也許你發(fā)現(xiàn)自己的膽固醇或血糖有點高,那么你就需要調(diào)整運動和飲食方式,以幫助降低膽固醇或血糖?!?/p>
如何在50多歲時保持體形
50多歲是保持體形的黃金時期,因為你正在為后半生做準備。到了這個年齡,新陳代謝開始減慢,女性開始進入更年期,骨骼也可能變得更加脆弱。西迪奇建議把注意力集中在能提高平衡能力和力量的健身計劃上,他推薦太極等鍛煉方式。
為了補齊新陳代謝緩慢這一短板,弗里奇曼建議少吃多餐。她還建議,如果不能從食物中攝取足夠的營養(yǎng),可以向醫(yī)生咨詢自己可能需要哪種膳食補充劑。有些人隨著年齡的增長,鈣等礦物質(zhì)會減少,而鈣是強健骨骼所必需的。
但弗里奇曼最重要的建議適合所有年齡段的人:“享受生活,做讓自己快樂的事。”(財富中文網(wǎng))
譯者:中慧言-王芳
As spring rolls in with summer not far behind, people of all ages begin to get serious about their fitness goals and getting in shape. But what exactly does being “in shape” mean? The answer is complex and depends on who you ask.
“Being in shape can mean different things depending on the context,” says Asad Siddiqi, D.O., chief of rehabilitation medicine at New York Presbyterian-Brooklyn Methodist Hospital in New York City. There is no one-size-fits-all definition.
Still, experts typically agree that the concept boils down to maintaining a healthy weight, exercising regularly, and receiving adequate nutrition through a balanced diet. “To me, being in shape means a person has the physical strength and flexibility to accomplish daily tasks and enjoys a fulfilling life,” adds Siddiqi.
Exercise to stay in shape
The American College of Sports and Medicine guidelines recommend adults get 150 minutes of moderate-intensity weekly activity. Moving your body is vital to staying in shape, but most adults fall short. According to an older study by the Centers for Disease Control and Prevention, only 28% of Americans are physically active, and that activity level steadily declines with age. Siddiqi says it’s never too late to start moving and that doing anything is better than nothing. “Think about exercise as an investment,” says Siddiqi, “not just for our health today, but for the rest of our life.”
Eating healthfully
Aside from moving your body, experts say maintaining a good diet is crucial for getting—and staying—in shape. “The first step is healthy eating,” says registered dietitian nutritionist Ruth Frechman, owner of On the Weigh, a private practice that specializes in weight loss and nutrition education in Los Angeles. To ensure a balanced diet, Frechman advises clients of all ages and genders to visually divide their plate into quarters: one quarter should be protein, one quarter should be carbs, and the rest should be vegetables. This food combo gives you energy and contains the vitamins and nutrients your body needs to function.
Aside from these basics, the following tips will help you look and feel your best in every decade.
How to stay in shape in your 30s
Around your third decade, you may notice your favorite jeans may fit a little differently, and you’re less flexible than you were in your 20s. This is likely due to an increase in body fat and a loss of muscle mass. In addition to establishing an exercise and nutrition regimen to help keep your body strong, you should focus on chronic condition prevention.
Frechman also recommends staying on top of your blood work to ensure nutrient levels, and heart, thyroid, and kidneys are in good standing. Frenchman also recommends staying within your body mass index (BMI) range when managing your weight. Though BMI has recently been criticized as an inaccurate tool, Frenchman says “I’m a believer in BMI because extra weight causes inflammation, which can lead to early health conditions, like diabetes and high cholesterol.”
How to stay in shape in your 40s
Your 40s are when hormone and strength levels decrease, and health conditions, like osteoarthritis may and high blood pressure may arise. To nip aliments in the bud, your wellness routine should be customized to address your specific health concerns, advises Siddiqi. “Maybe you’ve noticed that your cholesterol or blood sugar is a little high, you’ll need to adjust to a type of exercise and diet that might help reduce it,” he says.
How to stay in shape in your 50s
Your 50s are a prime time for getting in shape because you’re setting the stage for your second half of life. Your metabolism begins to slow down at this age, women start to experience menopause, and bones may become more fragile. Siddiqi suggests focusing on a fitness routine that improves balance and strength, he recommends workouts like Tai Chi.
To make up for a slower metabolism, Frechman advises eating smaller meals. She also suggests talking to your doctor about which dietary supplements you may need if you aren’t getting adequate nutrition from your food. Some people have a decrease in minerals like calcium as they age, which is necessary for strong bones.
But Frenchman’s most important advice is appropriate for all ages: “Enjoy life and do what makes you happy.”