Med Sci Sports Exerc. 2004 Nov;36(11):1997-2003. doi: 10.1249/01.mss.0000145451.08166.97.
Physical activity offers one of the greatest opportunities for people to extend years of active independent life and reduce functional limitations. The purpose of this paper is to identify key practices for promoting physical activity in older adults, with a focus on older adults with chronic disease or low fitness and those with low levels of physical activity. Key practices identified in promotion activity in older adults include: 1) A multidimensional activity program that includes endurance, strength, balance, and flexibility training is optimal for health and functional benefits; 2) Principles of behavior change, including: social support, self-efficacy, active choices, health contracts, assurances of safety, and positive reinforcement enhance adherence; 3) Management of risk by beginning at low intensity but gradually increasing to moderate physical activity, which has a better risk-to-benefit ratio and should be the goal for older adults; 4) An emergency procedure plan is prudent for community based programs; and 5) Monitoring aerobic intensity is important for progression and for motivation. Selected content review of physical activity programming from major organizations and institutions are provided. Regular participation in physical activity is one of the most effective ways for older adults, including those with disabilities, to help prevent chronic disease, promote independence, and increase quality of life in old age.
体育活动为人们延长积极独立生活的年限并减少功能限制提供了最大的机会之一。本文的目的是确定促进老年人体育活动的关键做法，重点关注患有慢性病或身体机能不佳以及体育活动水平较低的老年人。在促进老年人体育活动方面确定的关键做法包括：1）一个多维活动计划，包括耐力、力量、平衡和柔韧性训练，对健康和功能益处最为理想；2）行为改变原则，包括：社会支持、自我效能感、积极选择、健康契约、安全保障和积极强化，可增强依从性；3）通过从低强度开始但逐渐增加到中等强度的体育活动来管理风险，这具有更好的风险效益比，应成为老年人的目标；4）对于基于社区的项目，制定应急程序计划是明智的；5）监测有氧强度对于进展和激励很重要。提供了对主要组织和机构的体育活动规划的选定内容回顾。定期参加体育活动是老年人（包括残疾老年人）预防慢性病、促进独立和提高老年生活质量的最有效方法之一。
