哈佛医学院：一个小测试，看看你是否老了？The “old man” test

摘要：Here is a fun exercise to evaluate your mobility, balance, core strength, flexibility, and stability. Playfully called the "old ma

你关注的人，决定你的价值观；

价值观决定选择；选择影响行动；行动决定命运；

学习锻炼是一辈子的事情，让我们一起进步；

你所经历的一切，最终都将在岁月的洗礼中化为甘甜。

一 English part:

Here is a fun exercise to evaluate your mobility, balance, core strength, flexibility, and stability. Playfully called the "old man test," it involves putting on your socks and shoes while standing on one leg. It is not a scientific measure of physical fitness, but it can reveal your weaknesses. Here's how to do it.

1. Stand barefoot on a stable surface (not on a rug or a slick floor) near a wall in case you need to reach out for support.

2. Place your shoes and socks on the floor in front of you. The shoes should have laces that need to be untied.

3. Lift one foot off the floor. Then bend over, pick up the sock, and put it on without letting that foot touch the ground.

4. Once you get the sock on, keep that foot raised. Bend over, pick up the shoe, put it on, and tie it. Only after the shoe is tied can you lower that foot.

5. Repeat the sequence with the other foot.

If you feel unstable during the test, tap your foot down or lean against the wall to stabilize yourself. Note what parts of the test you struggle with. For instance, if you have trouble bending to reach your socks or shoes, you may need to work on lower-body stretching and flexibility. If you are wobbly standing on one leg, focus on improving your balance. You might need more strength training if you aren't strong enough to hold your foot up for the entire task.

二中文翻译

这里有一个有趣的练习，可以评估你的活动能力、平衡能力、核心力量、柔韧性和稳定性。它被戏称为 “老人测试”，即在单腿站立时穿上袜子和鞋子。这不是一个科学的体能测量方法，但它可以揭示你的弱点。下面介绍如何做。

1. 赤脚站在稳定的地面上（不要站在地毯或光滑的地板上），靠近墙壁，以防需要伸手支撑。

2. 将鞋袜放在面前的地板上。鞋带要解开。

3. 将一只脚抬离地面。然后弯下腰，拿起袜子穿上，不要让那只脚碰到地面。

4. 穿好袜子后，继续抬起那只脚。弯腰，捡起鞋子，穿上，系好。系好鞋带后，才能放下那只脚。

5. 用另一只脚重复上述步骤。

如果在测试过程中感觉不稳定，请将脚向下轻拍或靠在墙上以稳定自己的情绪。注意你在测试中感到吃力的部分。例如，如果你在弯腰够袜子或鞋子时遇到困难，你可能需要加强下半身的伸展和灵活性。如果单腿站立时摇摇晃晃，则应着重提高平衡能力。如果你的力量不足以支撑你的脚完成整个任务，你可能需要更多的力量训练。

本文通过DeepL.com（免费版）翻译

其实就是测试你能否做到单脚站立穿袜子穿鞋。