<p class="ql-block">若想活到九十九，</p><p class="ql-block">常练筋骨食无忧。</p><p class="ql-block">睡足心闲有爱好，</p><p class="ql-block">脑勤体检百病休。</p><p class="ql-block">If you wish to live to ninety-nine,</p><p class="ql-block">Exercise your limbs and dine carefree.</p><p class="ql-block">Sleep well, stay calm and keep your hobbies fine,</p><p class="ql-block">Use your brain and check health—illnesses will flee.</p> <p class="ql-block">重返“稚我” - 健康长寿6大指标</p><p class="ql-block">（英汉双语版）</p> <p class="ql-block">Now the average life expectancy in China has reached 80 years old. An age that was once considered rare in ancient times is no longer something out of the ordinary. Silver-haired elders can be seen everywhere on the streets, and parks are even more lively. Those singing heartily in the choir and dancing Xinjiang-style dances on the square are mostly in their sixties, with quite a few grandparents in their seventies and eighties joining in, all full of vitality.</p><p class="ql-block">As the elders would say, "The child is father of the man" — one’s prospects in their thirties can be somewhat foreseen from their childhood. But nowadays, it would be more fitting to say that one’s nineties can be predicted by their seventies. If people around seventy can meet the six major health indicators, living to ninety or even a hundred years old will not be an unattainable goal.</p> <p class="ql-block">如今中国人均寿命都到八十了，古来稀的年纪，早不算什么稀罕事儿。满大街的银发翁媪，公园里更是热闹，合唱团里引吭高歌的，广场上跳新疆舞的，大多是六十多岁的，七八十岁的大爷大娘也混在里头，精神头足得很。</p><p class="ql-block">老辈人说，三岁看老，三十岁上的光景，打小就能窥出几分。放到现下，倒该说七十岁能看九十岁——人到了七十上下，要是六大健康指标都能达标，那活到九十、奔着百岁去，也不是什么遥不可及的事儿。</p> <p class="ql-block">6 Global Keys to Living to 90+</p><p class="ql-block">Hit these benchmarks around age 70, and you’re on track for a long, healthy life.</p> <p class="ql-block">活到90岁+的6个全球关键要素</p><p class="ql-block">70岁左右达到这些标准，你就走在长寿的快车道上。</p> <p class="ql-block">Keep moving. Try to maintain a brisk walk for 20–30 minutes straight, at a speed of at least 0.8 meters per second. Don’t avoid stairs -- climb them without any support. For sustained muscle strength and better cardiovascular health, add simple lower-body exercises to your daily routine, such as calf raises (tiptoeing) and chair stands (no arm assistance).</p> <p class="ql-block">1. 坚持运动 -- 步速不低于每秒0.8米，能连续行走20–30分钟，上下楼无需搀扶。简单动作如踮脚尖、无扶手坐站可增强腿部力量，保持心肺功能。</p> <p class="ql-block">2. Sleep soundly -- Fall asleep in 20 minutes or less, wake no more than twice nightly, and wake up refreshed. Keep a regular schedule, soak up morning light, and limit daytime naps.</p> <p class="ql-block">2. 睡得香甜 -- 20分钟内入睡，夜间醒来不超过两次，醒来后神清气爽。保持规律作息，多晒早晨阳光，控制白天小睡时间。</p> <p class="ql-block">3. Eat well, digest easily -- Feel hungry at meals, chew tough foods comfortably, and have regular bowel movements without meds. Prioritize protein, chew slowly, and stay hydrated.</p> <p class="ql-block">3. 吃得好，消化顺 -- 饭点有饥饿感，能轻松咀嚼较硬食物，无需药物也能规律排便。保证蛋白质摄入，细嚼慢咽，多喝水。</p> <p class="ql-block">Keep your mind sharp -- Nourish your curiosity:</p><p class="ql-block">Tend agility, practice calligraphy, experiment with new recipes, play strategic games, and stay socially engaged. These habits help preserve memory, enhance language skills, and support lifelong mental agility.</p> <p class="ql-block">4. 保持大脑活跃 -- 保持好奇心：养花、练书法、学做新菜、玩益智游戏、多社交，以维持记忆力和语言能力。</p> <p class="ql-block">5. Stay calm and positive -- Cultivate optimism, let go of grudges, and manage stress well. Lower stress hormones protect your heart and immune system.</p> <p class="ql-block">5. 情绪稳定积极 -- 培养乐观心态，放下计较，善于管理压力。减少压力激素，保护心血管和免疫系统。</p> <p class="ql-block">6. Check up regularly -- Get routine health screenings to catch issues early and manage chronic conditions consistently.</p> <p class="ql-block">6. 定期体检 -- 定期做健康检查，及早发现问题，并持续管理慢性病。</p> <p class="ql-block">Life grows ever more comfortable, filled with wondrous new innovations. Consider the breakthroughs that actively repair physical damage and even help reverse aging—they allow us to hold onto a youthful vitality. In the near future, living to a hundred will be commonplace; reaching a hundred and twenty will be within easy reach for many. All it takes is a peaceful mind, a life well-lived, and days filled with joy and flavor.</p> <p class="ql-block">日子越过越舒心，世上的新鲜事物也层出不穷。就说那些能主动修复身体损伤、甚至逆转衰老的新科技，竟真能让人留住几分生机与活力。往后，活到百岁想来不算稀奇，寻常人轻轻松松活过一百二十岁，也大有可能。咱们只需怀揣一颗从容平和的心，好好过日子，把这人间烟火过得有滋有味、热气腾腾。</p> <p class="ql-block">Renewing "me" -- back to my childhood!</p><p class="ql-block">重返“稚我”，童趣再出发！</p> <p class="ql-block">图片: AI、Simon and others</p><p class="ql-block">文字: 杨祖宪 and others</p><p class="ql-block">工具: AI，索尼相机，小米手机等</p><p class="ql-block">P图: 美图秀秀</p>