随着年龄增长，学会更好地保持平衡，预防跌倒
📖 逐句对照翻译
To age well, doctors say we should remember the importance of good balance.
医生表示，要想健康老去，我们应该牢记保持良好平衡能力的重要性。
It matters when you wash yourself, put clothing on and, generally, move around in your home and elsewhere.
你何时洗澡、穿衣，以及在家内外的一般活动时间，都很重要。
As we age, good balance permits us to live more independently.
随着年龄增长，良好的平衡能力使我们能够更加独立地生活。
Difficulties with balance can be dangerous.
平衡困难可能很危险。
The United States Centers for Disease Control reports that three million older people in America seek medical care for fall-related injuries each year.
美国疾病控制中心报告称，美国每年有300万老年人因跌倒受伤而寻求医疗救助。
But we can prevent some falls, said Roopa Anmolsingh.
但鲁帕·安莫尔辛格表示，我们可以预防一些跌倒。
She is a geriatrician, a doctor who specializes in treating old people.
她是一名老年病医生，专门治疗老年人。
She is also the creator of the balance class program at Cleveland Clinic in Ohio.
她也是俄亥俄州克利夫兰诊所平衡课程项目的创立者。
She said that "Some people have a misconception that part of getting old is, you're going to fall. That's not true. You can control how you fall, or if you fall."
她说：“有些人有一种误解，认为变老的一部分就是你会摔倒。事实并非如此。你可以控制自己如何摔倒，或者是否摔倒。”
To prevent falls, geriatricians say people should start asking themselves questions about their balance as early as 50 years old.
为防止跌倒，老年病学家建议人们早在50岁时就应该开始询问自己有关平衡能力的问题。
Here are the questions:
问题如下：
Do I ever feel unsteady?
我是否曾感到过不稳定？
If you feel unsteady, or lose balance, from time to time, ask your doctor to check all your body systems that can affect balance.
如果你时不时感到不稳或失去平衡，请让医生检查所有可能影响平衡的身体系统。
Along with muscle and bone problems, unsteadiness can also result from poor blood pressure, inner-ear problems, nervous system issues and more.
除了肌肉和骨骼问题外，不稳还可能源于血压不佳、内耳问题、神经系统问题等。
Maybe you do not have unsteadiness but wonder about your skill at balancing.
也许你并没有不稳定，但对自己的平衡能力感到好奇。
You can test yourself easily and at home to find out if you need any medical intervention.
你可以在家中轻松自测，以判断是否需要任何医疗干预。
Stand next to a wall or something that can provide support if needed.
站在墙边或其他在需要时能提供支撑的物体旁。
Raise one leg.
抬起一条腿。
Can you hold that position for 10 seconds?
你能保持那个姿势10秒钟吗？
Now try the other leg.
现在换另一条腿试试。
If you can stand on each leg alone for 10 seconds, you should be fine, said Greg W. Hartley, a professor of physical therapy specializing in geriatrics at the University of Miami in Florida.
佛罗里达州迈阿密大学专门研究老年医学的物理治疗教授格雷格·W·哈特利说，如果你能单腿站立10秒钟，应该就没问题。
"If you can't do that, then you should probably go see a physical therapist," he said.
“如果你做不到那个，那你可能应该去看看理疗师，”他说。
A physical therapist treats people with conditions or injuries that affect body movement.
物理治疗师治疗那些影响身体活动的疾病或损伤患者。
Another at-home test is called TUG, for "timed up and go."
另一种居家测试叫做TUG，即“计时起立行走”测试。
Hartley suggests doing this test with supervision.
哈特利建议在监督下进行这项测试。
You begin the test from a seated position.
你从坐姿开始测试。
Then, stand up and start a timer immediately.
然后，站起来并立即开始计时。
Walk three meters, turn and walk back to your seat.
走三米，转身走回你的座位。
Stop the timer as soon as you sit down.
你一坐下就停止计时器。
If the test takes you longer to complete than 15 seconds, your risk for falling is very high.
如果完成该测试所需时间超过15秒，那么你跌倒的风险就非常高。
But, if you do it in 12 seconds or less, your fall risk is almost zero.
但是，如果你能在12秒或更短时间内完成，你的跌倒风险几乎为零。
Also, The National Council on Aging offers an online set of questions to predict your risk of a fall.
此外，国家老龄化委员会提供了一套在线问题，用以预测您跌倒的风险。
What can I do to improve balance?
我可以做些什么来提高平衡能力？
Because muscle mass lessens in most people during their 30s, geriatricians say the best way to keep good balance is to stay physically active throughout life.
由于大多数人在30多岁时肌肉量会减少，老年医学专家表示，保持良好平衡能力的最佳方式是一生都保持身体活跃。
Anmolsingh says it is never too late to act on that advice.
安莫尔辛格说，采纳那条建议永远不嫌晚。
Activities including tai chi and yoga are good for older adults because they involve controlled movements while shifting body weight.
包括太极和瑜伽在内的活动对老年人有益，因为这些活动涉及在转移身体重心时进行受控的动作。
There also are simpler exercises people can work into their everyday lives.
还有一些更简单的锻炼方式，人们可以融入日常生活中。
Anmolsingh says standing on one foot while waiting in line at a store is good.
安莫尔辛格说，在商店排队等候时单脚站立是有益的。
Or, at home, sit down and stand up several times straight without using a support.
或者，在家里，不用支撑物，连续几次坐下和站起。
Another easy exercise is the three-way leg lift.
另一个简单的练习是三方抬腿。
Hold on to a support, then lift a leg to the front, then to the side and then to the back.
抓住支撑物，然后向前抬腿，再向侧面抬腿，最后向后抬腿。
How often should I do the exercises?
我应该多久做一次这些练习？
The National Institute of Aging says people should spend at least 150 minutes per week in general physical activity to improve balance and overall health.
美国国家老龄化研究所表示，人们每周应至少进行150分钟的常规体育活动，以改善平衡能力和整体健康状况。
Hartley said exercises done on a usual basis help train the brain to react correctly when you start to fall.
哈特利表示，经常进行锻炼有助于训练大脑在跌倒时做出正确的反应。
"Just like an athlete needs to do repetition to train for a sport, you're doing repetition to train for everyday balance activities," he said.
他说：“就像运动员需要重复训练来备战某项运动一样，你也在通过重复练习来训练日常的平衡活动。”
I’m Jill Robbins.
我是吉尔·罗宾斯。
Albert Stumm reported this story for the Associated Press.
阿尔伯特·斯图姆为美联社报道了这则新闻。
Jill Robbins adapted it for Learning English.
吉尔·罗宾斯为《学习英语》改编了它。
