{"id":1433,"date":"2019-10-07T09:40:46","date_gmt":"2019-10-07T09:40:46","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=1433"},"modified":"2025-11-04T14:25:12","modified_gmt":"2025-11-04T14:25:12","slug":"physical-activity-in-older-age-how-much-is-enough","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/zh\/2019\/10\/physical-activity-in-older-age-how-much-is-enough\/","title":{"rendered":"\u8001\u5e74\u4f53\u80b2\uff1a\u591a\u5c11\u8fd0\u52a8\u91cf\u8db3\u591f\uff1f"},"content":{"rendered":"

\u7531\u6fb3\u5927\u5229\u4e9a\u6089\u5c3c\u5927\u5b66\u5b89\u59ae\u00b7\u8482\u5fb7\u66fc\uff08Anne Tiedemann\uff09\u64b0\u7a3f<\/strong><\/p>\n

\u201c\u7f3a\u4e4f\u6d3b\u52a8\u7834\u574f\u4e86\u6bcf\u4e2a\u4eba\u7684\u826f\u597d\u72b6\u6001\uff0c\u800c\u8fd0\u52a8\u548c\u6709\u7cfb\u7edf\u7684\u4f53\u80b2\u953b\u70bc\u53ef\u4ee5\u633d\u6551\u548c\u4fdd\u5b58\u5b83\u201d \u2026\u2014\u2014\u67cf\u62c9\u56fe\uff0c\u516c\u5143\u524d400\u5e74<\/p>\n

\u4f17\u6240\u5468\u77e5\uff0c\u517b\u6210\u5b9a\u671f\u4f53\u80b2\u8fd0\u52a8\u7684\u4e60\u60ef\u5bf9\u5065\u5eb7\u548c\u5e78\u798f\u5341\u5206\u91cd\u8981\u3002\u4f46\u662f\u5065\u5eb7\u4fc3\u8fdb\u7684\u4fe1\u606f\u5e38\u5e38\u9488\u5bf9\u513f\u7ae5\u548c\u9752\u5e74\u4eba\uff0c\u8f83\u5c11\u5173\u6ce8\u4f53\u80b2\u8fd0\u52a8\u5bf965\u5468\u5c81\u53ca\u4ee5\u4e0a\u4eba\u7fa4\u7684\u5f71\u54cd\u3002\u7136\u800c\uff0c\u8001\u5e74\u65f6\u671f\u662f\u5f62\u6210\u6bcf\u5929\u8fd0\u52a8\u4e60\u60ef\u7684\u5173\u952e\u65f6\u671f\u3002<\/p>\n

<\/p>\n

\u4e16\u754c\u536b\u751f\u7ec4\u7ec7\u300a\u5168\u7403\u5065\u5eb7\u4f53\u80b2\u8fd0\u52a8\u5efa\u8bae\u300b<\/a>\u63d0\u51fa\uff0c\u8d85\u8fc765\u5468\u5c81\u7684\u4eba\u7fa4\u5e94\u8be5\u6bcf\u5468\u81f3\u5c11\u8fdb\u884c150\u5206\u949f\u7684\u4e2d\u7b49\u5f3a\u5ea6\u4f53\u80b2\u8fd0\u52a8\uff0c\u6216\u8005\u81f3\u5c1175\u5206\u949f\u7684\u9ad8\u5f3a\u5ea6\u4f53\u80b2\u8fd0\u52a8\uff0c\u6216\u8005\u662f\u540c\u7b49\u7a0b\u5ea6\u7684\u4e2d\u7b49\u5f3a\u5ea6\u548c\u9ad8\u5f3a\u5ea6\u8fd0\u52a8\u7684\u7ed3\u5408\u3002\u8fd9\u4e2a\u5efa\u8bae\u4e5f\u63d0\u5230\u8001\u5e74\u4eba\u5b9c\u8fdb\u884c\u6bcf\u5468\u4e09\u5929\u6216\u4ee5\u4e0a\u5929\u6570\u7684\u589e\u5f3a\u5e73\u8861\u611f\u548c\u9884\u9632\u6454\u5012\u7684\u4f53\u80b2\u8fd0\u52a8\uff0c\u548c\u6bcf\u5468\u81f3\u5c11\u4e24\u6b21\u7684\u808c\u8089\u589e\u5f3a\u7684\u953b\u70bc\u3002\u5c3d\u7ba1\u6709\u660e\u786e\u7684\u5efa\u8bae\u8ba4\u4e3a\uff0c\u8fd0\u52a8\u91cf\u4e0e\u5065\u5eb7\u6536\u76ca\u5b58\u5728\u76f8\u5173\uff0c\u4f46\u662f\u4e16\u754c\u4e0a\u7ea6\u6709\u4e09\u5206\u4e4b\u4e00\u7684\u4eba\u53e3\u4e0d\u7231\u8fd0\u52a8\uff0c\u5176\u4e2d\u5c24\u4ee5\u8001\u5e74\u4eba<\/a>\u4e3a\u751a\u3002<\/p>\n

\u503c\u5f97\u4e00\u63d0\u7684\u662f\uff0c\u5373\u4f7f\u4eba\u4eec\u6ca1\u6709\u529e\u6cd5\u505a\u5230\u6307\u5bfc\u5efa\u8bae\u6240\u8bf4\u7684\u8fd0\u52a8\u91cf\uff0c\u52a8\u8d77\u6765\u603b\u6bd4\u4ec0\u4e48\u90fd\u4e0d\u505a\u8981\u597d\u3002\u4f53\u80b2\u8fd0\u52a8\u53ef\u4ee5\u5305\u62ec\u5f88\u591a\u7684\u79cd\u7c7b\uff0c\u4ece\u7ed3\u6784\u5316\u7684\u5065\u8eab\u8bfe\u7a0b\uff0c\u5230\u79ef\u6781\u7684\u51fa\u884c\u65b9\u5f0f\uff0c\u518d\u5230\u56ed\u827a\u548c\u5bb6\u5ead\u7ef4\u62a4\u3002\u4ece\u7b80\u5355\u7684\u8fd0\u52a8\u5f00\u59cb\uff0c\u9010\u6b65\u589e\u52a0\u8fd0\u52a8\u91cf\u548c\u5f3a\u5ea6\uff0c\u9009\u62e9\u4ee4\u4eba\u6109\u60a6\u7684\u65b9\u5f0f\u662f\u6700\u597d\u7684\u5f00\u59cb\u8fd0\u52a8\u7684\u529e\u6cd5\u3002\u5bf9\u4e8e\u90a3\u4e9b\u5df2\u7ecf\u53c2\u4e0e\u4e86\u66f4\u9ad8\u5f3a\u5ea6\u8fd0\u52a8\uff08\u5982\u8dd1\u6b65\uff0c\u5212\u8239\u6216\u9a91\u81ea\u884c\u8f66\uff09\u7684\u4eba\u6765\u8bf4\uff0c\u53ea\u8981\u4ed6\u4eec\u7684\u5065\u5eb7\u5141\u8bb8\uff0c\u8870\u8001\u5e76\u4e0d\u80fd\u6210\u4e3a\u8ba9\u4ed6\u4eec\u505c\u6b62\u7684\u7406\u7531\u3002<\/p>\n

\u6454\u5012\u4e5f\u662f\u8001\u5e74\u4eba\u7684\u5e38\u89c1\u95ee\u9898\uff0c65\u5468\u5c81\u4ee5\u4e0a\u7684\u4eba\u7fa4\u4e2d\uff0c\u6bcf\u5e74\u5927\u7ea6\u6709\u4e09\u5206\u4e4b\u4e00\u7684\u4eba\u6454\u5012\u3002\u6454\u5012\u5e38\u7ed9\u8001\u5e74\u4eba\u53ca\u5176\u5bb6\u5ead\u6301\u7eed\u6027\u7684\u3001\u6bc1\u706d\u6027\u7684\u540e\u679c\uff0c\u5e76\u4e14\u5bfc\u81f4\u8001\u5e74\u4eba\u9700\u8981\u88ab\u79fb\u9001\u5230\u517b\u8001\u9662\u3002\u800c\u6454\u5012\u5e76\u975e\u4e0d\u53ef\u907f\u514d\uff0c\u5b83\u53ef\u4ee5\u901a\u8fc7\u5b9a\u671f\u7684\u5e73\u8861\u611f\u6311\u6218\u8bad\u7ec3<\/a>\uff08\u5982\u4e32\u8054\u884c\u8d70\u6216\u8005\u53cd\u590d\u7684\u8e72\u4e0b\u8d77\u7acb\u8fd0\u52a8\uff09\u6765\u9884\u9632\u3002<\/p>\n

\u8001\u5e74\u4eba\u5728\u4f53\u80b2\u8fd0\u52a8\u65b9\u9762\u9762\u4e34\u7740\u7279\u6b8a\u7684\u969c\u788d\uff0c\u8fd9\u4e9b\u969c\u788d\u53ef\u4ee5\u662f\u7ecf\u6d4e\u4e0a\u7684\u3001\u751f\u7406\u4e0a\u7684\u3001\u793e\u4f1a\u4e0a\u7684\u6216\u8005\u5b9e\u9645\u64cd\u4f5c\u4e0a\u7684\u3002\u4e00\u4e9b\u8001\u5e74\u4eba<\/a>\u53d1\u73b0\u8ffd\u8e2a\u4ed6\u4eec\u65e5\u5e38\u4f53\u80b2\u8fd0\u52a8\u7684\u7535\u5b50\u4ea7\u54c1\u6709\u52a9\u4e8e\u63d0\u9192\u548c\u6fc0\u53d1\u4ed6\u4eec\u66f4\u52a0\u6d3b\u8dc3\u3002<\/p>\n

\u4e00\u4e9b\u4eba\u9700\u8981\u66f4\u53d7\u652f\u6301\u7684\u65b9\u6cd5\u6765\u4fdd\u6301\u8ffd\u8e2a\u548c\u8fbe\u5230\u4ed6\u4eec\u7684\u8fd0\u52a8\u76ee\u6807\u3002\u5065\u5eb7\u6307\u5bfc\u662f\u4e00\u79cd\u4ee5\u4eba\u4e3a\u672c\u7684\u65b9\u6cd5\uff0c\u901a\u5e38\u5305\u62ec\u4e86\u52a8\u673a\u8bbf\u8c08\u6280\u672f\u548c\u4ee5\u89e3\u51b3\u65b9\u6848\u4e3a\u4e3b\u7684\u76ee\u6807\u8bbe\u5b9a\u4ee5\u4fc3\u8fdb\u5065\u5eb7\u884c\u4e3a\u6539\u53d8\u3002\u6700\u8fd1\uff0c\u4e00\u7bc7\u7cfb\u7edf\u7efc\u8ff0<\/a>\u7740\u773c\u4e8e\u5065\u5eb7\u6307\u5bfc\u5bf9\u4e8e60\u5c81\u4ee5\u4e0a\u4eba\u7fa4\u7684\u4f53\u80b2\u953b\u70bc\u7684\u5f71\u54cd\uff0c\u8be5\u7efc\u8ff0\u663e\u793a\u5065\u5eb7\u6307\u5bfc\u5bf9\u4f53\u80b2\u953b\u70bc\u6709\u663e\u8457\u7684\u63d0\u9ad8\u4f5c\u7528\u3002<\/p>\n

\u76ee\u6807\u8bbe\u5b9a<\/a>\u662f\u53e6\u4e00\u4e2a\u4fc3\u8fdb\u4f53\u80b2\u8fd0\u52a8\u884c\u4e3a\u6539\u53d8\u7684\u7b56\u7565\u3002\u76ee\u6807\u8ba9\u4eba\u4eec\u4ea7\u751f\u4e86\u7d27\u8feb\u611f\u548c\u52a8\u529b\uff0c\u4ece\u800c\u6295\u5165\u65f6\u95f4\u7cbe\u529b\u4ee5\u8fbe\u5230\u671f\u671b\u7684\u6539\u53d8\u3002\u4e3a\u4e86\u6548\u679c\u6700\u5927\u5316\uff0c\u76ee\u6807\u9700\u8981\u662f\u4ee5\u81ea\u6211\u4e3a\u6307\u5bfc<\/a>\u7684\uff0c\u5e76\u4e14\u7b26\u5408S.M.A.R.T.\u6807\u51c6<\/a>\uff1a\u5373\u5177\u4f53\u7684\u3001\u53ef\u6d4b\u91cf\u7684\u3001\u53ef\u5b9e\u73b0\u7684\u3001\u76f8\u5173\u7684\u548c\u53ca\u65f6\u7684\u3002<\/p>\n

\u53c2\u4e0e\u4f53\u80b2\u8fd0\u52a8\u7684\u793e\u4f1a\u6548\u76ca\u5bf9\u8001\u5e74\u4eba\u6765\u8bf4\u5e38\u5e38\u5c24\u4e3a\u91cd\u8981\u3002\u5bf9\u4e8e\u90a3\u4e9b\u559c\u6b22\u5728\u96c6\u4f53\u4e2d\u953b\u70bc\u7684\u4eba\u6765\u8bf4\uff0c\u4ed6\u4eec\u53ef\u9009\u62e9\u7684\u8fd0\u52a8\u9879\u76ee\u6709\u5f88\u591a\u3002\u8bb8\u591a\u5f53\u5730\u7684\u5de5\u4f1a\u7ec4\u7ec7\u4f1a\u7ec4\u7ec7\u514d\u8d39\u7684\u5f92\u6b65\u5c0f\u7ec4 \u2014\u2014\u4e00\u79cd\u5728\u793e\u4ea4\u548c\u73a9\u4e50\u4e2d\u4fdd\u6301\u8fd0\u52a8\u7684\u65b9\u6cd5\u3002\u6216\u8005\uff0c\u4e3a\u4e86\u80fd\u591f\u5f97\u5230\u66f4\u5927\u7684\u6311\u6218\uff0cParkrun<\/a>\u662f\u8986\u76d6\u4e86\u5168\u74031700\u591a\u4e2a\u5730\u533a\u7684\u3001\u514d\u8d39\u7684\u3001\u6bcf\u54685\u5343\u7c73\u7684\u8ba1\u65f6\u8dd1\u6b65\uff08\u6b65\u884c\uff09\u9879\u76ee\u3002<\/p>\n

\u5728\u4efb\u4f55\u5e74\u9f84\u6bb5\uff0c\u56f4\u7ed5\u4f53\u80b2\u8fd0\u52a8\u7684\u4fe1\u606f\u90fd\u662f\u7b80\u5355\u7684\u2014\u2014\u5c3d\u53ef\u80fd\u5730\u6d3b\u8dc3\uff0c\u5c3d\u53ef\u80fd\u5730\u9879\u76ee\u591a\u6837\uff0c\u5c3d\u53ef\u80fd\u5730\u9891\u7e41\u3002\u52a8\u8d77\u6765\u597d\u8fc7\u4ec0\u4e48\u4e0d\u505a\uff0c\u5e76\u4e14\u6bcf\u4e00\u4e2a\u5fae\u5c0f\u7684\u4e3e\u63aa\u90fd\u8ba9\u4eba\u79bb\u5065\u5eb7\u66f4\u8fd1\u4e00\u6b65\u3002<\/p>\n

\u5b9e\u7528\u6027\u7684\u5efa\u8bae\uff1a<\/em><\/p>\n

    \n
  1. \u628a\u4f53\u80b2\u8fd0\u52a8\u53d8\u6210\u6bcf\u4e2a\u9884\u9632\u6216\u8005\u6cbb\u7597\u8ba1\u5212\u5730\u4e00\u90e8\u5206\uff0c\u4ee5\u8fbe\u5230\u5c06\u5065\u5eb7\u548c\u5e78\u798f\u6700\u5927\u5316\u7684\u76ee\u7684\u3002<\/li>\n
  2. \u5e2e\u52a9\u75c5\u4eba\u5c06\u8fd0\u52a8\u89c6\u4f5c\u5f3a\u5316\u5065\u5eb7\u7684\u673a\u4f1a\u800c\u975e\u4e00\u79cd\u4e0d\u4fbf\uff0c\u4f8b\u5982\u5efa\u8bae\u5c3d\u53ef\u80fd\u8d70\u697c\u68af\u800c\u4e0d\u662f\u5750\u7535\u68af\uff0c\u6216\u8005\u8d70\u8def\u53bb\u5546\u5e97\u800c\u4e0d\u662f\u5f00\u8f66\u3002<\/li>\n
  3. \u9f13\u52b1\u521a\u63a5\u89e6\u4f53\u80b2\u8fd0\u52a8\u7684\u8001\u4eba\u4eec\u53bb\u9009\u62e9\u90a3\u4e9b\u8ba9\u4ed6\u4eec\u4eab\u53d7\u7684\u4e8b\u60c5\uff0c\u5e76\u4e14\u4ece\u5c11\u91cf\u5f00\u59cb\uff0c\u7136\u540e\u968f\u7740\u65f6\u95f4\u63a8\u79fb\u9010\u6b65\u589e\u52a0\u8fd0\u52a8\u7684\u6301\u7eed\u65f6\u95f4\u548c\u5f3a\u5ea6\u3002<\/li>\n
  4. \u4ee5\u7ad9\u7acb\u7684\u59ff\u52bf\u8bad\u7ec3<\/a>\uff0c\u5c24\u5176\u662f\u90a3\u4e9b\u6311\u6218\u5e73\u8861\u611f\u7684\u8bad\u7ec3\uff0c\u662f\u964d\u4f4e\u8001\u5e74\u9636\u6bb5\u6454\u5012\u98ce\u9669\u7684\u6700\u6709\u6548\u65b9\u6cd5\u3002<\/li>\n
  5. \u5efa\u8bae\u76ee\u6807\u8bbe\u5b9a<\/a>\uff0c\u8fd0\u52a8\u8ffd\u8e2a\u6216\u5065\u5eb7\u6307\u5bfc\u53bb\u5e2e\u52a9\u8001\u5e74\u4eba\u589e\u52a0\u548c\u4fdd\u6301\u4f53\u80b2\u8fd0\u52a8\u7684\u53c2\u4e0e\u5ea6\u3002<\/li>\n<\/ol>\n

    \u7531\u5434\u6620\u79cb\u548c\u6731\u5b87\u822a\u5171\u540c\u7ffb\u8bd1<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

    By Anne Tiedemann, The University of Sydney, Australia \u201cLack of activity destroys the good condition of every human being while movement and methodical physical exercise save it and preserve it\u201d\u2026 Plato, 400 BC. It\u2019s long been known that making physical […]<\/p>\n","protected":false},"author":1,"featured_media":1464,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[25,27,24],"tags":[],"class_list":["post-1433","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-goal-setting","category-motivation","category-self-regulation"],"translation":{"provider":"WPGlobus","version":"3.0.2","language":"zh","enabled_languages":["en","id","my","bg","zh","hr","cz","da","de","es","fr","gr","he","it","ja","kr","lv","lt","hu","nl","no","pl","pt","ro","ru","sk","fi","sv","tr","uk"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"id":{"title":true,"content":true,"excerpt":false},"my":{"title":true,"content":true,"excerpt":false},"bg":{"title":true,"content":true,"excerpt":false},"zh":{"title":true,"content":true,"excerpt":false},"hr":{"title":true,"content":true,"excerpt":false},"cz":{"title":true,"content":true,"excerpt":false},"da":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"gr":{"title":true,"content":true,"excerpt":false},"he":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"ja":{"title":true,"content":true,"excerpt":false},"kr":{"title":true,"content":true,"excerpt":false},"lv":{"title":true,"content":true,"excerpt":false},"lt":{"title":true,"content":true,"excerpt":false},"hu":{"title":false,"content":false,"excerpt":false},"nl":{"title":true,"content":true,"excerpt":false},"no":{"title":false,"content":false,"excerpt":false},"pl":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"ro":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"sk":{"title":true,"content":true,"excerpt":false},"fi":{"title":true,"content":true,"excerpt":false},"sv":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"uk":{"title":true,"content":true,"excerpt":false}}},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/practicalhealthpsychology.com\/zh\/wp-json\/wp\/v2\/posts\/1433","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/practicalhealthpsychology.com\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/practicalhealthpsychology.com\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/zh\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/zh\/wp-json\/wp\/v2\/comments?post=1433"}],"version-history":[{"count":35,"href":"https:\/\/practicalhealthpsychology.com\/zh\/wp-json\/wp\/v2\/posts\/1433\/revisions"}],"predecessor-version":[{"id":4605,"href":"https:\/\/practicalhealthpsychology.com\/zh\/wp-json\/wp\/v2\/posts\/1433\/revisions\/4605"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/zh\/wp-json\/wp\/v2\/media\/1464"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/zh\/wp-json\/wp\/v2\/media?parent=1433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/zh\/wp-json\/wp\/v2\/categories?post=1433"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/zh\/wp-json\/wp\/v2\/tags?post=1433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}