The beginning of old age is said to be 60 or 65, but as time passes, we are actually ageing, and it is a normal biologic process.

一般而言，人类大约在60 – 65岁，便会到了老年，但是随着时间的推移，我们实际上正在衰老，这是一个正常的生物过程。

Although it is a normal process, we must be reminded that this ageing process involves some decline in physiologic function. Organs change with age. The rates of changes differ from one individual to another. It depends on factors such as genetics, illnesses, socioeconomics and lifestyles.

虽然衰老是正常且必经的过程，但是我们必须谨记，这种衰老过程会导致生理功能的下降。器官会随着年龄而变化，而变化率因人而异。这取决于遗传、疾病、社会经济和生活方式等因素。

Why is it happening? / 为什么会这样？

Body composition changes with ageing. Fat mass and visceral fat increase while lean muscle mass decreases. According to Jansen (2009) and Thomas (2010), the loss of muscle mass, strength and function can be age-related and can affect older adult’s quality of life. This is what we call sarcopenia.

身体成分会随着衰老而变化。脂肪量和内脏脂肪会增加，反而肌肉质量会减少。根据Jansen（2009）和Thomas（2010）的研究显示，肌肉质量、力气和功能的丧失可能与年龄有关，并且可能影响老年人的生活质量。这就是我们所谓的少肌症。

Physically inactive people can lose as much as 3% to 5% of their muscle mass each decade after age 30. Even if you are active, you’ll still have some muscle loss. Researchers believe that, this is due to:

不活跃的人在30岁后每十年会失去3%到5%的肌肉。即使是活跃的人，仍然会流失一些肌肉。研究人员认为，这是因为以下因素：

• Reduction in nerve cells responsible for sending signals from the brain to the muscles to start movement

负责将信息从大脑发送至肌肉以开始运动的神经细胞已减少。

• Lower concentrations of some hormones, including growth hormone, testosterone, and insulin-like growth factor

一些激素包括生长激素、睾丸激素及胰岛素样生长因子的浓度较低。

• A decrease in the ability to turn protein into energy

将蛋白质转化为能量的能力下降。

• Not getting enough calories or protein each day to sustain muscle mass

每天所摄取的卡路里或蛋白质不足以维持肌肉质量。

Weight gain is also related to menopause. As you get older, you might notice that maintaining your usual weight becomes more difficult. In fact, many women gain weight around the menopause transition. This is due to hormonal imbalance. Many women experience weight gain during perimenopause – the period leading to menopause – due to declining progesterone levels and relative preservation of oestrogen levels.

体重增加也与更年期有关。随着年龄的增长，您可能会注意到保持正常体重变得更加困难。事实上，女性会在更年期过渡期间增加体重。这是因为荷尔蒙不平衡。由于黄体激素水平下降和雌激素水平的相对保持，许多女性在围绝经期 – 导致更年期的时期体重增加。

Healthy Ageing Tips for Seniors / 老年人的健康老化技巧

 Diet for seniors / 老年人的饮食

Focus on consuming nutrient-dense foods and beverages. Pay attention to what you’re eating and drinking. Choose more fruits, vegetables and whole grains, particularly those that are less processed and contain more fibre, legumes, nuts, soy, meat, fish or chicken which are healthy protein options. Replace butter, stick margarine and shortening with oils, such as olive or vegetable oil. Avoiding foods with empty calories are also essential. These are foods with high calories and limited nutritional values. Sodas, chips, kuihs and alcohol are some examples of commonly consumed foods with empty calories.

专注于食用和饮用营养丰富的食品和饮料。注意您正在吃什么和喝什么。选择更多的水果、蔬菜和全谷类，特别是那些加工少，含有更多纤维的水果、蔬菜和全谷类。豆类、坚果、大豆、肉、鱼或鸡肉是健康的蛋白质选择。用橄榄油或植物油代替黄油、粘人造黄油和起酥油。避免空卡路里的食物也很重要，因为这些是高热量和营养价值有限的食物。苏打水、薯片、糕点和酒都是一些常见的空卡路里食物。

Exercise for Seniors / 老年人的运动

Staying active helps maintain your physical capabilities and slow muscular and bone deterioration that comes with getting older. Resistance or weight-bearing exercises which need you to hold up your own body weight against the resistance of gravity; can slower muscle deterioration thus help to build more muscle and burn more fat.

老年人保持活跃有助于保持身体功能，减缓随着年龄增长而出现的肌肉和骨骼退化。阻力和负重运动可以减缓肌肉的退化，从而有助于增加肌肉和燃烧更多脂肪。

Example of weight-bearing exercise includes:

负重运动的例子如下：

• Brisk walking / 轻快步行
• Climbing stairs / 爬楼梯
• Dancing / 跳舞
• Hiking / 徒步旅行
• Jogging / 慢跑
• Step aerobics / 有氧舞
• Tennis or other racquet sports / 网球或其他球拍运动
• Yard work, like gardening / 庭院工作，如园艺

A 30-minute workout and 3-5 times a week exercise is adequate for older adults to become physically active. However, if you experience chest pain, chest tightness, shortness of breath, fainting, or dizziness during or after any exercise, it is important to stop and notify your physician promptly.

每周3至5次，每次最少30分钟的运动足以让老年人锻炼身体。但是，如果您在任何运动期间或之后出现胸痛、胸闷、气短、晕厥或头晕，请务必马上停止并通知您的主治医生。

Remember to take care of your body because it’s the only place you have to live in.  The will is within you, your life does not get better by chance, but it will get better by change.

谨记要照顾好您的身体，因为它是您必须住的唯一的地方。意志在您的内心，您的生活不会随着时间的推移而变得更好，但它会因变化而变得更好。