Do you: Feel energized 14 hours after waking up? (If you woke up at 7 a.m., you should still feel awake and active at 9 p.m.).
你能否：起床后14小时依然感觉精力充沛？（如果你早晨7点起床，到了晚上9点你应该依然感觉清醒而且有活力。）
Exercise is a known energy booster, and if you feel completely zonked at the end of the day, chances are an overly sedentary lifestyle is at least partly to blame. One large study, which analyzed 70 papers on exercise and fatigue that involved more than 6,800 people, found that sedentary people who followed a regular exercise program had less fatigue than people who didn’t work out, according to WebMD.
锻炼是提升精力的好办法，如果你在结束时感到筋疲力尽，那么过于久坐的生活方式至少是元凶之一。美国健康信息服务公司WebMD进行的一份长达70页的大型调查，研究了超过6800人的运动和疲劳情况。调查表明，那些久坐的人如果进行规律锻炼，他们的疲劳感会比那些不锻炼的人要低。
Can you: Carry large containers of milk or water in each hand, without feeling strain?
你能否：两只手拎着大罐牛奶或水，而且不觉得特别累？
Being able to tote a gallon (which weighs about 8 pounds) isn’t just about the size of your biceps. That strength also comes from your shoulders, back, chest, knees, and more—all important muscle groups to keep strong as you get older. A lack of strength can make you more vulnerable to injury, as well as conditions like arthritis, osteoporosis and even depression and dementia. One Tufts University study found that after older adults with arthritis followed a strength training program for 16 weeks, their pain levels decreased by 43 percent.
能够提起一加仑（大约8磅）的东西不仅仅和你二头肌的大小有关。用到的力量还来自于你的肩、背、胸、膝盖等地方，随着 你年龄的增长，要保持这些重要的肌肉群强壮。缺乏力量会让你更容易受伤，还更容易患关节炎，骨质疏松症，甚至是抑郁和痴呆。一项塔夫茨大学的研究表明，那些患关节炎的中老年人进行16周的力量训练后，疼痛的水平会降低43%。
Can you: Jump up and down 10 times, without causing your heart to race?
你能否：上下跳跃10次，而心跳不会加速？
This is a sign of a well-controlled heart rate (and good cardiovascular fitness). A gym class or workout routine that emphasizes interval training is a great way to boost your endurance and lower your resting heart rate. A lower resting pulse means your heart has to beat less—and should in turn last longer.
这说明心率得到了很好的控制（而且心血管健康良好）。间歇训练的健身训练课或者系统的锻炼是提高你的耐力，降低静息心率的好办法。较低的静息脉搏说明你的心脏跳动得更少，这样心脏就可以维持更久。
Can you: Trim your toenails standing up—without any discomfort from the bending?
你能否：站着给自己剪脚趾甲，而且不因为弯曲感到任何不适？
Shocked at how inflexible you are? Well, let’s work on that. Being able to stretch without pain is important not only for bone and joint conditions like arthritis and osteoporosis, but it may also be a clue about other issues like heart health. One study in the American Journal of Physiology found that the inability to stretch past your toes was associated with arterial stiffness, a precursor to heart disease. Incorporate stretch-and-strength yoga-style exercises into your weekly workout regimen.
很惊讶你原来这么僵硬吧？那么让我们来采取行动。可以弯曲身体而不感到疼痛，对于骨头和关节的健康，比如是否患上关节炎和骨质疏松很重要。不仅如此，这还暗示了其他的健康状况，比如心脏健康。美国生理学杂志上的一项研究表明，如果不能将身体弯曲超过你的脚尖，这和动脉硬化密切相关，而这是心脏病的一种前兆。在你每周的锻炼计划中加入伸展的瑜伽式练习。
Can you: Raise your foot as high as your hip when kicking?
你能否：踢腿时将脚抬起和臀部一样高？
Another example of flexibility and strength; if you have trouble with this exercise, yoga-style classes and moves that stretch your hips will help you improve.
这是关于灵活性和力量的另一个测试。如果你做到这个有困难，瑜伽课程和伸展臀部的动作会帮助你改善。
