當健身房關(guān)閉而你困在家里時如何保持健康

當健身房關(guān)閉而你困在家里時如何保持健康

Coronavirus concerns, social distancing, gym closures and home confinement may tempt you to just curl up on the couch and binge-watch Netflix, or lose yourself all day in a great novel.

冠狀病毒的擔憂、社交距離、健身房關(guān)閉和家庭禁閉可能會誘使你蜷縮在沙發(fā)上看Netflix，或者整天沉浸在一部偉大的小說中。

But regular exercise is essential for supporting healthy immune function; preventing weight gain (which can impair immune function); boosting your mood; and keeping you as healthy as possible (and out of the hospital or emergency room) during this challenging global pandemic.

但是，在這場具有挑戰(zhàn)性的全球流行病中，定期鍛煉對于維持健康的免疫功能、防止體重增加(這會損害免疫功能)、提振情緒、盡可能保持健康(并遠離醫(yī)院或急診室)是必不可少的。

With the world feeling a bit out of your control, now is the perfect time to take control of your health by building daily exercise into your schedule.

當這個世界感覺有點不受你控制的時候，現(xiàn)在是控制你的健康的最佳時間，把每天的鍛煉納入你的時間表。

You should aim for at least 30 minutes of cardiovascular exercise each day plus strength training at least twice a week. More than that will prevent weight gain (especially if you are diabetic or pre-diabetic), as most people are probably burning far fewer calories than they normally do because of drastic limitations in daily activities.

你應(yīng)該每天至少進行30分鐘的心血管鍛煉，每周至少進行兩次力量訓(xùn)練。除此之外，還可以防止體重增加(尤其是糖尿病患者或糖尿病前期患者)，因為他們在日?；顒又惺艿搅藰O大的限制，大多數(shù)人可能比平時消耗的熱量要少得多。

It's also important to try to limit prolonged sedentary behavior. One research study found that even one additional hour of sedentary behavior (watching videos) was associated with a decline in immune function in young males, and a large study found that sedentary behavior is also associated with an increased risk of heart disease, diabetes, cancer and risk of dying.

減少長時間的久坐行為也很重要。一項研究發(fā)現(xiàn)，即使是多一個小時的久坐行為(看視頻)，也會導(dǎo)致年輕男性的免疫功能下降。一項大型研究發(fā)現(xiàn)，久坐行為還會增加患心臟病、糖尿病、癌癥和死亡的風險。

But don't overdo it -- strenuous exercise or overtraining, especially for those who are over the age of 65. not very fit to begin with or have a pre-existing medical condition, may temporarily suppress your immune system and therefore should be avoided during this pandemic.

但不要做得太過——劇烈運動或過度訓(xùn)練，特別是對于那些超過65歲的人來說，他們一開始就不太適合，或已有疾病，可能會暫時抑制你的免疫系統(tǒng)，因此在這次大流行期間應(yīng)該避免(這樣做)。

Outdoor exercise -- including running, biking, hiking and walking -- has the added benefit of providing a little sun exposure to boost your vitamin D levels. Vitamin D is produced in your skin with sun exposure, and getting outdoors, especially in nature if possible, may even help boost your immune system and mood -- just make sure to maintain social distancing.

戶外運動包括跑步、騎自行車、徒步旅行和散步,還有一個額外的好處，就是能讓你暴露在陽光下，從而提高你的維生素D水平。維生素D是在你的皮膚暴露在陽光下時產(chǎn)生的，如果可能的話，到戶外，尤其是大自然中，甚至可能有助于增強你的免疫系統(tǒng)和情緒——只是要確保保持社交距離。

What can I do at home?

我在家里可以做什么?

If you don't have exercise equipment in your house, there is still a lot you can do to stay fit, active and sane during these trying times. Online streaming services, the internet and mobile app stores are loaded with a variety of free and low-cost at-home workouts for all fitness levels and workout preferences, and many don't require any equipment.

如果你家里沒有健身器材，你仍然可以做很多事情來保持健康、活躍和清醒。在線流媒體服務(wù)、互聯(lián)網(wǎng)和移動應(yīng)用商店都提供各種免費和低成本的家庭鍛煉，適用于各種健身水平和鍛煉偏好，而且很多都不需要任何設(shè)備。

Pilates and yoga expert Ellen Barrett recommends creating a comfortable space for workouts in your home. "I have a yoga mat always laid out and it's in a calm corner of a sitting room off my bedroom. It has lots of natural light too. That space is ready for me to meditate in or do light stretching or do more intense barefoot workouts," she explained.

普拉提和瑜伽專家艾倫·巴雷特建議在家里創(chuàng)造一個舒適的鍛煉空間。“我有一張瑜伽墊，總是放在臥室外客廳一個安靜的角落里。它也有很多自然光。這個空間可以讓我冥想，或者做一些輕微的伸展運動，或者做一些強度更大的赤腳運動，”她解釋道。

The whole family

整個家庭（參與進來）

And don't forget about your kids. Exercise isn't just important for their physical and mental health, as research shows that it also improves focus and academic performance. Plus, exercising with others can make it more fun and keep you accountable.

別忘了你的孩子。鍛煉不僅對他們的身心健康很重要，研究表明，鍛煉還能提高注意力和學習成績。另外，和別人一起鍛煉可以讓鍛煉變得更有趣，讓你更有責任感。