The Supreme Court justice is reportedly working again after being released from the hospital.
当您想到80多岁的人时，胸部压力机和拉特拉舞的图像可能并不是首先想到的。
But for Supreme Court justice and two-time cancer survivor Ruth Bader Ginsburg, these strength-building exercises are a huge reason she’s been able to stay so strong in her golden years.
And it’s potentially one reason she was able to getback to work so quicklyafter being released from the hospital earlier this week.
Ginsberg was hospitalized after falling and fracturing multiple ribs last week.
The 85-year-old hits the gym twice a week with her longtime personal trainer Bryant Johnson.
According to Johnson, she starts off with a quick warmup on the elliptical to get her blood flowing. From there, she moves into some light stretching before launching into a series of rotational and resistance exercises. Then, she finishes up with a cooldown and more stretching.
从腿部伸展和腿卷发到胸部压力机，蹲下，俯卧撑和木板，RBG的锻炼旨在覆盖整个身体 - 从她的头顶到她的脚趾。
“实际上，改善骨密度和肌肉力量的唯一方法是进行体重锻炼 - 因此，这就是我实际上让她在做的事情，”约翰逊（Johnson）The RBG Workout和健康专家维生素商店, told Healthline.
The fitness routine has helped Ginsburg improve her functionality and quality of life, Johnson said, even with simple tasks like sitting up and sitting down, balancing, stretching, and being able to pick things up.
As we age, our body fat percentage tends to increase as our bone density and muscle mass decline. After age 30, we lose about 3 to 5 percent of our muscle mass per decade, according toHarvard Medical School.
这种与年龄相关的肌肉损失（也称为肌肉减少症）可能会损害我们的整体力量，平衡和流动性，这可能会大大增加我们跌倒和骨折的风险。
This is a huge concern for older adults, as falls are currently the leading cause of fatal and nonfatal injuries in the United States, according to the
不过，幸运的是，仅仅因为年龄随着年龄的增长而失去肌肉质量并不意味着您无法重建它。实际上，
“有了这样的证据，我们知道这只是'使用或失去它'的问题，并且具有正常的力量和抵抗运动，我们可以在任何年龄增加肌肉质量。”Scott Kaiser博士, a family physician and geriatrician at Providence Saint John’s Health Center.
像RBG进行的锻炼一样，定期的抵抗训练对老年人可能非常有益。
By targeting various muscles throughout the body — such as the hips, legs, core, and arms— and gradually increasing weights, reps, and sets over time, you can build muscle mass and strengthen your body.
“由于失去肌肉质量和力量会使我们保持运作能力变得越来越困难 - 因此对我们的独立性构成了重大威胁 - 这种运动的重要性变得更加至关重要，因为我们获得了年龄的增长。”说。
Physical activity should be part of a proactive strategy to prevent falls, health experts believe.
For one, strengthening our muscles can keep us upright and reduce the risk of falling. Furthermore, more robust muscles do a better job of protecting our bones should you experience a fall, Kaiser said.
The benefits of regular exercise don’t stop there. According to Kaiser, when it comes to healthy aging, exercise is the closest thing there is to a “miracle drug.”
It’s been associated with improved cognitive decline, improved sleep, reduced feelings of depression, and improvements in mood and overall well-being.
“Moreover, when it comes to managing and improving chronic conditions — like diabetes, high blood pressure, heart disease, and osteoporosis — exercise is the ‘best medicine,’” Kaiser added.
There is no one-size-fits-all approach to exercise.
是的，金斯堡的健身方案给人留下了深刻的印象，但这并不意味着它一定是适合您的。在尝试新练习之前，请务必与您的医疗保健提供者交谈，并确保他们加入。
约翰逊建议找一些工作or you. Do yoga, dance, or go for a walk. Do something to get your body moving and your blood flowing.
If you can, work with a personal trainer who can coach you in the gym. If the gym intimidates you, do your exercises at home.
“关键只是在做某事。如果您想走路，那就开始走路。”约翰逊说。
那里有很多运动选择；您只需要从某个地方开始，然后随着时间的流逝而建立。
Wellness is about taking those small steps — consistently over time, day by day — to build strength and endurance and improve your overall quality of life.