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一、适宜q动cd

  1. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">散步?br style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;"/>散步是冬季最易行的低强度有氧q动Q可促进血液@环、增强心肺功能，选择q_防滑路面Q每?0分钟Q午后阳光充xq行?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">16?/p>

  2. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">太极?八段?/span>?br style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;"/>动作~慢柔和Q注重呼怸意念l合Q可调和气血、增强^衡能力，长期l习(fn)有助于改善睡眠质量和抗病能力?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">16?/p>

  3. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">q训练?br style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;"/>通过单腿站立、脚跟走路等动作提升q能力Q降低冬季湿滑\面跌倒风险，适合在家每日l习(fn)?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">4?/p>

  4. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">瑜伽/伸展?/span>?br style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;"/>以轻柔拉伸动作ؓ(f)主，~解兌늡Q增肉柔韧性，需Ҏ(gu)w体情况选择动作q度Q避免拉伤?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">45?/p>

  5. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">室内健走/椅子体操?br style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;"/>室内来回步行或利用椅子支撑进行抬ѝ手臂展等动作Q安全提升心肺功能与肌肉力量Q适合行动不便者?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">57?/p>

二、运动注意事?/h4>

  1. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">旉与强?/span>?br style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;"/>每次q动30-60分钟Q强度以微汗、不疲劳为宜Q避免剧烈运动引发n体负药大?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">26?/p>

  2. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">保暖与防?/span>?br style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;"/>q动时穿戴保暖透气衣物Q重点保护头部、颈部及(qing)兌部位Q寒冷天气优先选择室内q动Q减冷I气刺激?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">26?/p>

  3. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">热n与补?/span>?br style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;"/>q动前充分活动关节（如{腕、压腿）(j)Q运动后?qing)时补充温水Q避免脱水或受凉?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">24?/p>

  4. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">环境与安?/span>?br style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;"/>避开雨雪、结冰等恶劣天气Q室内保持通风Q瑜伽、太极等需在安静环境中l习(fn)以提升专注度?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">47?/p>

三、辅助健L(fng)?/h4>

  1. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">药物与营养补?/span>?br style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;"/>慢性病(zhn)者可遵医嘱服用心血药物（如阿司匹林）(j)或补充钙片、维生素DQ增动效果?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">26?/p>

  2. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">情A调节?br style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;"/>q动旉合深呼吸或冥惻I~解冬季焦虑情AQ提升心理健hq?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">57?/p>

?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">提示‌：(x)老年动需Ҏ(gu)个体健康状况调整Q存在基疄者徏议提前咨询医生?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">24?/p>


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