新年健身計劃 你做好了嗎？

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.

多數健身建議都是針對大衆的。

但如果你是一位老年朋友，可以參考國際抗衰老協會（ICAA）專爲老年朋友準備的如何開始和實施健身計劃的小貼士。

做一次體格檢查。詢問醫生是否可以開始健身計劃，並針對自身情況進行調整。

明確你的選擇。開始前選一個自己喜歡的計劃，這樣你才能堅持。

例如，有些人喜歡去健身房進行系統鍛鍊，而有些人則更青睞於參加非正式的俱樂部，如社區步行俱樂部。

考察設施配備和人員情況。比如，健身場所的氛圍友好嗎？你能很舒服地換衣服嗎？設施好用嗎？

確定參與方式。選擇最適合你自己的一種方式---上集體課還是單獨鍛鍊？早上鍛鍊還是晚上鍛鍊？室內還是戶外？

慢慢來。很多人過於心急以至於鍛鍊過度。記錄平時鍛鍊的基準線，制定合理的進度表。

找個朋友。找一個能與你一同鍛練並能激勵你的夥伴。

制定詳細的短期和長期目標。安排好鍛鍊時間並給予充分的重視。

擬一份清單。追求“可控制”的實際益處，而不是達到某一個結果（如減體重）。如，減輕壓力，放鬆情緒，強身健體，睡眠更好等。

提醒自己目標是什麼。如果身體某個部位疼痛，可以先歇歇。學會繞開疼痛，而不是硬來。一旦目標達成，要好好犒勞自己，這樣才能激勵你堅持下去。

Vocabulary:

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