老年实用养生学（附DVD-ROM光盘1张） pdf epub mobi txt 电子书 下载 2025

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☆☆☆☆☆

杨思进，胡春申 编

图书标签:

• 老年养生
• 实用健康
• 健康指导
• 养生保健
• 老年医学
• 健康生活
• DVD-ROM
• 医学科普
• 家庭医学
• 健康养生

出版社： 中国医药科技出版社

ISBN：9787506763226

版次：1

商品编码：11327010

包装：平装

开本：16开

出版时间：2013-09-01

用纸：胶版纸

页数：447

字数：580000

正文语种：中文

附件：DVD-ROM光盘

附件数量：1

编辑推荐

　　著名中医院院长领衔
　　养生学专家倾情示范
　　经典中西医结合关爱夕阳红

内容简介

　　《老年实用养生学》为“国家临床重点专科建设经费资助”出版图书。全书内容全面而丰富，符合老年人生理心理特点。分别从基础理论、实用保健按摩、实用技法、实用功法和养生进行论述，既有中西医基础理论和解剖知识，又有效果明显、极具操作性的各种手法、技法及功法。《老年实用养生学》有配套光盘，可供自学练习。
　　《老年实用养生学》既可作为老年大学的规范教材，也适用于广大群众特别是老年人自修学习。

内页插图

目录

第一篇 基础篇
第一章 中医学理论基础
第一节 概述
第二节 脏腑
第三节 经络
第四节 腧穴
第五节 老年人按摩常用腧穴
第二章 解剖生理
第一节 人体各系统解剖与生理
第二节 老年人患病的主要关节

第二篇 实用保健按摩
第一章 概述
第一节 中国推拿发展简史
第二节 推拿的保健作用和适应症
第三节 推拿的禁忌症
第四节 老年人学习推拿的必要性和可行性
第五节 按摩推拿手法总论
第六节 推拿按摩介质
第二章 按摩推拿基本手法
第一节 摩擦类手法
第二节 挤压类手法
第三节 摆动类手法
第四节 振动类手法
第五节 叩击类手法
第六节 运动关节类手法
第三章 自我按摩成套手法
第一节 头面部自我按摩
第二节 胸腹部自我按摩
第三节 腰骶部自我按摩
第四节 上肢自我按摩
第五节 下肢自我按摩
第六节 项背部按摩
第四章 自我按摩精要手法
第一节 头面部自我按摩
第二节 胸腹部自我按摩
第三节 腰骶部自我按摩
第四节 上肢自我按摩
第五节 下肢自我按摩
附 小儿推拿
第一节 小儿特点及推拿疗法特点
第二节 小儿推拿常用手法
第三节 小儿推拿常用腧穴
第四节 小儿常见病的推拿治疗
第三篇 实用技法
第一章 杵针疗法
第二章 艾灸疗法
第三章 拔罐疗法
第四章 刮痧疗法
第一节 概述
第二节 刮痧的起源
第三节 刮痧疗法的作用机制
第四节 刮痧疗法的治疗作用
第五节 刮痧疗法的种类和操作
第六节 刮痧疗法的体位及步骤
第七节 刮痧疗法的适应症、禁忌症及注意事项
第八节 刮痧疗法的选穴原则及配穴方法
第九节 常见疾病的刮痧治疗
第五章 穴位敷贴疗法
第一节 穴位敷贴疗法总论
……
第四篇 实用功法
第五篇 养生

前言/序言

《老年实用养生学》—— unfolding a life of vitality and well-being in your golden years As the twilight years approach, a new chapter of life unfolds, one brimming with the potential for profound joy, continued growth, and vibrant health. It is a time to embrace wisdom, savor experiences, and, perhaps most importantly, cultivate a deep and abiding sense of well-being. "老年实用养生学" (Laonian Shiyong Yangsheng Xue), meaning "Practical Geriatric Wellness Studies," is not merely a book; it is a comprehensive guide, a trusted companion, and an illuminating roadmap designed to empower individuals in their senior years to live lives rich in vitality, purpose, and enduring health. This meticulously crafted volume delves into the multifaceted aspects of holistic wellness, extending far beyond the superficial. It recognizes that true health in later life is a tapestry woven from physical, mental, emotional, and social threads, each intricately connected and contributing to the overall richness of one's existence. The book is a testament to the understanding that aging is not a decline, but a natural, beautiful, and often profoundly rewarding stage of life, offering unique opportunities for self-discovery and fulfillment. Embarking on a Journey of Physical Flourishing: At the core of "老年实用养生学" lies a deep commitment to fostering physical vitality. The book systematically explores the fundamental pillars of maintaining a robust and resilient body. It provides practical, actionable advice on nutrition, understanding the specific dietary needs that evolve with age. This section goes beyond generic recommendations, offering insights into the optimal intake of essential vitamins, minerals, and macronutrients to support bone density, cardiovascular health, cognitive function, and immune system strength. Readers will discover how to make informed food choices, preparing delicious and nourishing meals that not only meet their nutritional requirements but also cater to changing tastes and digestive capabilities. The emphasis is on wholesome, whole foods, and the creation of sustainable eating habits that promote longevity and energy. Beyond diet, the book dedicates significant attention to the transformative power of physical activity. It advocates for a balanced approach to exercise, recognizing that movement is medicine for the aging body. Rather than presenting overly strenuous or intimidating routines, "老年实用养生学" champions gentle yet effective exercises designed to improve strength, flexibility, balance, and endurance. From mindful stretching and low-impact aerobics to strength training tailored for seniors, the book offers clear instructions and detailed illustrations to guide readers safely and confidently. It emphasizes the importance of finding enjoyable activities that can be sustained over time, whether it's brisk walking in nature, engaging in tai chi, or participating in group fitness classes. The benefits of regular exercise are explored in depth, highlighting its role in preventing chronic diseases, alleviating joint pain, enhancing mood, and improving sleep quality. Furthermore, "老年实用养生学" addresses the crucial aspects of sleep and rest. It acknowledges that sleep patterns can change with age and offers practical strategies for achieving restorative sleep. Readers will find guidance on establishing healthy sleep hygiene, managing sleep disturbances, and understanding the profound impact of adequate rest on overall health and cognitive function. The book also touches upon the importance of preventative healthcare, encouraging regular medical check-ups, screenings, and understanding the nuances of managing common age-related conditions with a focus on proactive wellness. Nurturing the Mind and Spirit: "老年实用养生学" recognizes that true well-being is as much about the inner landscape as it is about the physical body. The mental and emotional chapters are designed to foster a sense of peace, resilience, and continuous intellectual engagement. The book explores the importance of cognitive health, offering engaging strategies to keep the mind sharp and agile. This includes practical advice on memory enhancement techniques, engaging in mentally stimulating activities like puzzles and reading, and learning new skills. The emphasis is on embracing lifelong learning and maintaining a curious and open mind, recognizing that the brain, like any other organ, benefits from consistent exercise and stimulation. Stress management techniques are also a cornerstone of this insightful volume. In the face of life's inevitable challenges, "老年实用养生学" provides readers with effective tools and strategies to navigate stress with grace and resilience. This includes exploring the benefits of mindfulness meditation, deep breathing exercises, journaling, and cultivating a positive outlook. The book empowers individuals to develop coping mechanisms that promote emotional equilibrium and reduce the detrimental effects of chronic stress on both physical and mental health. The emotional well-being of seniors is explored with sensitivity and depth. The book encourages the cultivation of self-compassion, acceptance of life's changes, and the development of a strong sense of purpose. It delves into the importance of emotional regulation, understanding and processing feelings, and fostering a positive self-image. Readers are guided to acknowledge their past accomplishments, celebrate their present experiences, and look forward to the future with optimism and a sense of continued relevance. Cultivating a Connected and Fulfilling Life: "老年实用养生学" underscores the vital role of social connection and community in promoting well-being. The book passionately advocates for the cultivation and maintenance of strong social networks. It explores the profound impact of meaningful relationships on emotional health, offering practical advice on nurturing existing connections with family and friends, and on actively seeking out new social opportunities. This might include joining clubs, volunteering, participating in community events, or engaging in shared hobbies. The book highlights how social interaction combats loneliness and isolation, fostering a sense of belonging and mutual support. Furthermore, the volume delves into the concept of finding and nurturing purpose in later life. It encourages readers to explore their passions, engage in meaningful activities, and contribute to their communities in ways that are personally fulfilling. This could involve pursuing long-held hobbies, mentoring younger generations, or contributing to causes they deeply care about. The book emphasizes that a sense of purpose is a powerful motivator and a significant contributor to overall life satisfaction and a feeling of continued value. The accompanying DVD-ROM is an invaluable extension of the book's teachings, offering a dynamic and interactive learning experience. It brings the concepts presented in the text to life through engaging video demonstrations of exercises, guided meditation sessions, cooking tutorials showcasing healthy recipes, and inspirational interviews with individuals who have embraced vibrant aging. This multi-modal approach ensures that readers can not only understand the principles of geriatric wellness but also actively practice and integrate them into their daily lives. "老年实用养生学" is more than just a collection of advice; it is an invitation. It is an invitation to embrace the wisdom that comes with age, to actively participate in one's own well-being, and to unlock the full potential for a life that is not only long but also profoundly rich, meaningful, and joyful. It is a testament to the belief that the golden years can indeed be the most radiant.

评分☆☆☆☆☆

这本《老年实用养生学》给我的感觉，就像是打开了一扇通往健康生活的大门。它并没有用复杂的医学术语吓唬读者，而是用非常通俗易懂的语言，将科学的养生知识一点点地渗透到我的生活中。我特别喜欢它关于情绪管理的章节，很多时候我们忽略了心理健康对身体的影响，这本书却把它放在了很重要的位置，提供了很多有效的方法来调节情绪，比如冥想、园艺疗法等等，这些都是我之前从未接触过的，但尝试了一下，效果真的出乎意料的好。此外，它在慢性病预防和管理方面也给了我很多启示，不再是简单地告诉你“要小心”，而是提供了具体的预防措施和日常护理方法，比如如何通过饮食控制血糖，如何通过运动缓解高血压等。书中的很多建议，都非常贴合老年人的生活习惯和身体特点，让我觉得非常受用。读完这本书，我感觉自己不再是茫然无措，而是有了明确的方向，知道该如何为自己的晚年生活打下健康的基石。

评分☆☆☆☆☆

这本书的价值，远不止于文字本身，更在于它所传达的积极生活态度。它不是那种让你感到焦虑的书，而是充满希望和力量。它在讲解一些养生方法时，会强调“循序渐进”和“因人而异”，这让我感到非常安心，不会因为达不到完美而产生挫败感。我特别喜欢它在介绍运动和饮食时，所强调的“享受过程”，而不是把养生当成一种负担。书里还提到了很多关于老年人如何保持学习能力和认知功能的内容，这让我意识到，健康不仅仅是身体上的，更是全面的。而且，这本书的排版和设计也非常人性化，字体大小适中，阅读起来很舒服，里面的插图和图表也很清晰，有助于理解。总而言之，这本书给了我很多实实在在的帮助，让我对如何度过一个健康、快乐、充实的晚年有了更清晰的规划。

评分☆☆☆☆☆

这本书简直太出乎我意料了！我本来以为会是那种干巴巴、讲道理的书，没想到它这么接地气，内容也特别丰富。开篇就讲到了很多老年人常见的健康问题，比如关节疼痛、睡眠不佳、消化不良等等，都给出了很实用的建议。最让我惊喜的是，它不只是泛泛而谈，而是真正深入到细节里。比如关于饮食，它不仅列举了什么该吃，更重要的是解释了为什么，还提供了很多简单易学的食谱，都是我平时在家就能做的。还有运动的部分，介绍了很多适合老年人的居家运动，有图有文，动作讲解也很清晰，我跟着练了几次，感觉身体真的轻松了不少。而且，书里还穿插了一些老年人的真实故事和案例，读起来特别有共鸣，让我觉得健康养生不是什么遥不可及的事情，而是我们每个人都可以通过努力做到的。总的来说，这本书就像一位经验丰富的老朋友，耐心地教你如何更好地照顾自己，让我对健康有了全新的认识。

评分☆☆☆☆☆

说实话，一开始买这本书，主要是被它的标题吸引，觉得“老年实用养生学”听起来就很实在。读完之后，我只能说，它比我想象的还要实在！它不是那种让你看了就想睡的书，而是充满了活力和积极的信息。作者非常注重“学以致用”，很多章节都提供了可以直接操作的指南，比如如何根据自己的体质选择合适的保健品，如何辨别市面上各种养生产品的真伪，甚至还指导我们如何与医生进行有效的沟通，了解自己的病情。我特别欣赏它关于“主动健康”的理念，不是被动地等待生病，而是积极主动地去维护自己的健康。书里的很多小技巧，比如如何通过穴位按摩来缓解疼痛，如何通过简单的居家锻炼来增强体质，都非常实用。而且，它还提到了很多关于老年人社会交往和精神生活的内容，这对于我来说同样重要。这本书，不仅仅是一本养生指南，更像是一位贴心的人生导师，指导我如何活出精彩的晚年。

评分☆☆☆☆☆

这本书的编写思路非常独特，它不只是单纯地罗列知识点，而是将养生之道融入到了日常生活的方方面面。比如，它在讲解如何改善睡眠时，不仅仅讲了“早睡早起”，还深入分析了影响睡眠的各种因素，从环境到饮食，再到心理状态，都给出了详细的解决方案。我尤其喜欢它关于“健康生活方式”的构建部分，它不是简单地告诉你“要做什么”，而是引导你思考“为什么要做”，从而让你从内心产生改变的动力。书中的一些观点，比如“养生即是养心”，让我印象深刻，认识到心态的重要性。而且，它在讲解一些复杂的健康问题时，总是能用最简单明了的方式呈现，让我这个不太懂医学的人也能轻松理解。我感觉这本书就像是一本“说明书”，详细地教会我如何“操作”自己的身体，让它更好地为我服务。