健康老化小贴士：从简单运动开始
想要健康变老，其实不需要剧烈运动。每天几分钟简单的动作，就能增强肌肉力量、改善平衡感，预防跌倒，让年长者保持灵活与自信。 以下三组动作简单易学，适合任何年龄层，尤其适合长者日常锻炼，帮助维持体能、提升生活品质。
Tips for Healthy Aging: Start with Simple Movements
You don’t need intense workouts to age well. Just a few minutes of simple daily exercises can strengthen muscles, improve balance, and help prevent falls. These three easy movements are suitable for all ages — especially older adults — to maintain mobility and stay active with confidence and independence.
运动 1
首先，我们需站直，双脚要与臀部同宽，脚尖朝前，将体重均匀地分布在双腿上。接着，膝盖伸直、背部挺直，缓缓抬起脚跟，将重心移到脚尖上。重复 8 至 15 次。
Exercise 1
Firstly, stand tall with feet hip-width apart, toes forward, and weight evenly distributed. Then, keep knees and back straight as you slowly lift your heels, shifting weight onto your toes. Repeat the steps 8 -15 times.
运动 2
首先，我们需站直，双脚并拢，并且脚尖朝前。接着，将其中一条腿向侧边抬起，保持伸直，角度不超过 30 度。然后慢慢放回起始位置。重复 8 到 15 次。
Exercise 2
Firstly, stand tall with feet together, toes forward. Then, lift one straight leg out to the side, not more than 30 degrees. Return to the starting position. Repeat the steps 8 -15 times.
运动 3
首先，坐在一张稳固、直背的椅子前半部，并且不靠椅背。接着，双膝弯曲呈 90 度，双脚平放在地上，与肩同宽。缓缓站起来，然后轻轻坐回椅子上。重复 8 到 15 次。
Exercise 3
Firstly, use a firm, upright chair and sit slightly forward without leaning on the backrest. Then, keep knees bent at 90 degrees, feet flat and shoulder-width apart. Slowly stand up, then gently sit back down. Repeat the steps 8 -15 times.
