📢本期推荐：NYT-2026-6-14期👇 莉兹Talk看世界
英文：How to Improve Your Balance to Prevent Falls
中文：如何改善平衡能力预防跌倒
📰 来源：The New York Times 📅 日期：2026.6.13
📝 词数：约380 words ⭐ 难度：★★★☆☆
第一段：数据警示—65岁以上老人四分之一每年至少跌倒一次
英文原文
More than one in four people age 65 or older fall each year. Lack of muscle strength is one reason falls increase with age. Another is a change in proprioception, which is the body's ability to sense its own movement and orientation. Here are some ways to improve your balance and avoid falls as you get older.
中文翻译
65岁及以上的老年人中，超过四分之一的人每年至少经历一次跌倒。肌肉力量不足是导致随年龄增长而跌倒频率上升的原因之一。另一个原因是本体感觉的变化—即身体感知自身运动和方位的能力。以下是一些改善平衡、避免随着年龄增长而跌倒的方法。
第二段：日常融入—刷牙时练单脚站立，每天两次各两分钟
英文原文
Balance while you brush. Susy Elder Murphy, the managing director of the Aging Well Life Care management practice Aging Well Eldercare, suggests building a balance routine into your toothbrushing schedule. "In theory, all of us are brushing our teeth at least twice a day for two minutes," she said. "So practice standing on one foot for a minute and then the other foot for a minute as you brush."
中文翻译
刷牙时顺便练习平衡。Aging Well Eldercare老年生活护理管理事务所的执行总监苏西·埃尔德·墨菲建议将平衡训练融入每日的刷牙时间表。"理论上，我们每个人每天至少刷两次牙，每次两分钟，"她说。"那么就在刷牙的时候，先单脚站立一分钟，然后换另一脚再站一分钟。"
第三段：进阶挑战—泡沫垫到地面再到弯腰触胫，难度层层递增
英文原文
Stand on something soft for a greater challenge. Any foam pad can increase the intensity of a balance workout, said Dr. Eric Topol, a cardiologist and author of "Super Agers." Start by standing with one foot on the pad and one on the floor. Then work up to standing on the pad with one leg, then eventually doing that while bending over and touching your shins. Using a Bosu ball, which is like half of a balance ball, can be even more challenging.
中文翻译
在柔软物体上站立以增加挑战难度。心脏病专家、《超级长者》一书作者埃里克·托波尔博士表示，任何泡沫垫都能提升平衡训练的强度。起步阶段可以一只脚踩在垫上、另一只脚站在地面上；然后逐步过渡到只用一条腿在垫上保持平衡；最终目标是在此基础上弯腰并触摸自己的小腿。使用Bosu球（一种半圆形平衡球）则更具挑战性。
第四步：足部力量—五指鞋让脚趾"重获自由"，强健双脚根基
英文原文
Consider toe shoes for better foot strength. "Your feet, for the most part, have become slabs of meat, because we don't use them," said Dan Buettner, a longevity researcher and founder of the Blue Zones Project, a community-based well-being initiative. "Strong toes are a part of being a balanced person." To strengthen them, he recommends wearing toe shoes such as Pelyva's bare-foot-inspired shoes, which have thin soles and five individual toe slots "so you use your feet and use your toes," he said.
中文翻译
考虑穿着五指鞋来增强足部力量。"从很大程度上说，我们的双脚已经退化成了肉坨子，因为我们根本不好好用它们，"丹·比特纳说道。他是长寿研究专家、"蓝色地带项目"创始人—一个社区健康倡议组织。"强壮的双趾是一个人拥有良好平衡能力的必要组成部分。"为强化足部，他建议穿类似Pelyva品牌的赤足灵感鞋款，这类鞋子鞋底极薄且设有五个独立脚趾槽位，"这样你才能真正用到你的脚和脚趾，"他说。
第五段：环境改造—清除绊倒隐患，地毯要么撤掉要么固定
英文原文
Eliminate tripping hazards. According to the Centers for Disease Control and Prevention, more than 37,000 older adults end up in emergency rooms each year after tripping on rugs or carpets. Dr. Rosanne M. Leipzig, a professor of medicine in the department of geriatrics and palliative medicine at the Icahn School of Medicine at Mount Sinai in New York City, recommends removing throw rugs from your living spaces or at least equipping your rugs with pads underneath to reduce the tripping risk. Dr. Leipzig also suggests decluttering your home, with an eye toward relocating or removing household items or furniture pieces that might cause you to trip.
中文翻译
消除一切可能引发绊倒的危险因素。根据美国疾病控制与预防中心的数据，每年有超过37,000名老年人因被地毯或地垫绊倒而送入急诊室。纽约市西奈山伊坎医学院老年医学与姑息医学系教授罗珊·M·莱比锡博士建议，将家中所有可移动的地毯全部移除，或者至少在地毯下方加装防滑垫以降低绊倒风险。莱比锡博士还建议对家中进行彻底清理，重点关注那些可能导致绊倒的家居物品或家具，能搬走就搬走，能移除就移除。
📚 词汇词组
1. proprioception /ˌproʊpriəˈsepʃn/ n.
① 本体感觉（对身体位置和运动的感知） ② 自身感知能力
例句：Balance exercises help improve proprioception, allowing older adults to better sense their body position and avoid falling.
2. incorporate /ɪnˈkɔːrpəreɪt/ v.
① 将……包含在内，纳入 ② 组成公司，注册成立
例句：Try incorporating simple balance exercises into your daily routines like brushing your teeth or washing dishes.
3. intensity /ɪnˈtensəti/ n.
① 强度，剧烈程度 ② （情感或行动）强烈程度
例句：You can gradually increase the intensity of your balance workout by using softer surfaces or closing your eyes.
4. shins /ʃɪnz/ n.
① 胫部，小腿前侧 ② （复数）小腿骨所在区域
例句：To test your flexibility, try bending forward and touching your shins without bending your knees.
5. longevity /lɒnˈdʒevəti/ n.
① 长寿，长命 ② 长久存在，持久性
例句：Dan Buettner studies communities around the world where people enjoy exceptional longevity and healthy lives.
6. initiative /ɪˈnɪʃətɪv/ n.
① 倡议，计划，方案 ② 主动性，进取心
例句：The Blue Zones Project is a community-based wellness initiative aimed at helping people live longer, healthier lives.
7. declutter /diːˈklʌtər/ v.
① 整理杂物，清除多余物品 ② 使整洁有序
例句：Decluttering hallways and staircases can significantly reduce the risk of trips and falls for elderly residents.
8. relocate /ˌriːloʊˈkeɪt/ v.
① 重新安置，搬迁 ② 改变……的位置
例句：After her mother fell over a coffee table, she decided to relocate the furniture to create wider walking paths.
✍️ 写作句总结
原句
According to the Centers for Disease Control and Prevention, more than 37,000 older adults end up in emergency rooms each year after tripping on rugs or carpets.
结构抽象
According to [权威机构], more than [数字] [人群] end up in [场所] each [时间单位] after [导致事件] on [具体原因].
造句示范
According to the National Highway Traffic Safety Administration, more than 38,000 people end up in hospitals each year after being injured in distracted driving accidents involving mobile phone use.
长难句分析
According to the Centers for Disease Control and Prevention, more than 37,000 older adults end up in emergency rooms each year after tripping on rugs or carpets.
主干：more than 37,000 older adults end up in emergency rooms each year 主语 = more than 37,000 older adults（more than + 数字 + 量词，精确量化） 谓语 = end up in...（固定短语，意为"最终落入/最终到达"，常用于描述负面结果） 地点状语 = in emergency rooms 时间状语 = each year
介词短语作时间/因果状语：after tripping on rugs or carpets after 引导的时间状语从句省略了主语和谓语（完整形式应为 after they trip on），直接用动名词短语衔接，简洁有力 tripping on rugs or carpets 点明具体的致因细节
理解要点："end up" 是高频地道表达，用于描述"本不期望但最终发生的结果"；本句采用"权威机构引述 + 精确数据 + 具体致因"三层递进结构，是健康类科普文章的标准写法，适合作为议论文引用数据的模板仿写
📝 阅读理解
题目：According to the passage, what does Dr. Eric Topol suggest as a way to increase the difficulty of balance training?
A. Brushing your teeth while standing on one foot for two minutes B. Wearing toe shoes with individual slots to strengthen your feet C. Standing on a foam pad and progressing to a Bosu ball D. Removing throw rugs and decluttering your home environment
答案解析
✅ 正确答案：C
✅ 选项C：正确。文章明确提到托波尔博士建议使用泡沫垫增加训练强度，并描述了从一脚垫上一脚地面→单脚垫上→弯腰触胫→Bosu球的渐进式挑战流程。
❌ 选项A：错误。这是苏西·埃尔德·墨菲的建议，而非托波尔博士提出的。
❌ 选项B：错误。这是长寿研究者丹·比特纳关于增强足部力量的建议，与托波尔无关。
❌ 选项D：错误。这是莱比锡教授关于消除家居安全隐患的建议，属于环境改造而非训练方法。
📖 全文概括
中文段落大意
第一段：开篇警示—65岁以上老人中超过25%每年跌倒至少一次，肌肉减弱和本体感觉变化是两大主因。
第二段：日常融入法—利用刷牙的两分钟做单脚站立训练，每天早晚各一次，简单易行。
第三段：渐进式训练法—从泡沫垫开始逐步升级到Bosu球，最终挑战单腿弯腰触胫的高难度动作。
第四段：装备辅助法—穿戴五指鞋激活足部肌群，让长期"闲置"的脚趾重新参与身体平衡。
第五段：环境改造法—清除地毯绊倒隐患，清理家居杂物，从源头上消除跌倒风险。
英文全文总结
This article provides practical guidance on how older adults can improve their balance to prevent falls, a serious health issue affecting more than one in four people aged 65 or older each year. It covers three main approaches: first, integrating balance exercises into daily habits such as toothbrushing; second, progressively advancing training difficulty using foam pads and Bosu balls; third, strengthening foot muscles through minimalist footwear; and fourth, eliminating environmental hazards like loose rugs and cluttered pathways. Drawing on expert advice from geriatricians, cardiologists and longevity researchers, the piece offers actionable steps that require no special equipment beyond common household items, making it accessible for most seniors to implement immediately.
🎯 打卡作业
请翻译以下句子：
"Your feet, for the most part, have become slabs of meat, because we don't use them."
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上期划线句答案
"Over 90 per cent of our businesses are family-owned, so it is hard for them to have the money to invest in stopping people committing a crime, which is a real cost to businesses at a time when they're under massive pressure."
参考翻译
我们九成以上的企业都是家族经营，因此他们很难拿出资金去投入防盗措施，而在当前承受巨大经营压力的时期，这对企业而言是一项真实且沉重的成本负担。
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