在美国，每20分钟就有一位老年人死于跌倒。还有更多的人受伤。

跌倒人群中，超过7百万人需要医疗救治或至少限制活动一天。

超过2万7千的老年人（也就是每天有74位老年人）死于跌倒。

Simple exercises to help improve thigh and buttock strength and to reduce fall risk.

简单的练习有助于提高大腿和臀部肌肉力量，减少跌倒风险。

Chair Rise Exercise

椅子上升运动

What it does: Strengthens the muscles in your thighs buttocks.

作用：增强大腿和臀部肌肉

Goal: To do this exercise without using your hands as you become stronger.

目标：做这个运动，不用双手就能增强你的体质

How to do it:

做法：

1

Sit toward the front of a sturdy chair with your knees bent feet flat on the floor, shoulder-width apart.

坐在一把结实的椅子上，膝盖弯曲、双脚平放在地面，分开与肩同宽。

2

Rest your hands lightly on the seat on either side of you, keeping your back neck straight chest slightly forward.

把双手轻轻放在身体两侧的坐椅上，背部和颈部保持挺直，胸部稍向前倾。

3

“

Breathe in slowly. Lean forward feel your weight on the front of your feet.

缓慢吸气，身体向前倾斜，感受到自己体重在双脚前面。

”

4

Breathe out slowly stand up, using your hands as little as possible.

呼气，慢慢站起来，尽量不用双手支撑。

5

Pause for a full breath in out.

暂停动作，做一次完整的呼吸。

6

Breathe in as you slowly sit down. Do not let yourself collapse back down into the chair. Rather, control your lowering as much as possible.

吸气，缓慢坐下。不要让自己猛然坐到椅子上，而是要尽量控制住身体的下降速度。

7

Breathe out.

呼气。

Repeat 10–15 times. If this number is too hard for you when you first start practicing this exercise, begin with fewer work up to this number.

重复以上动作10-15次。如果这个数字对于首次进行这种运动的你来说太难的话，可以先少做几次，再慢慢增加到这个次数。

Rest for a minute then do a final set of 10–15.

休息一分钟，然后做最后一轮10 - 15次的运动。

（来源：美国疾控中心）

（感谢世界卫生组织新发传染病监测研究与培训合作中心陈伟师博士提供专业指导）

统筹：宁可儿

翻译：曦檬子

美编：晓马哥

往期精选【戳下方标题】

《看机智妈妈如何化解家庭分歧》

《朋友圈都说H7N9又来了，鸡肉要咋吃？》