說(shuō)到運(yùn)動(dòng)，“所有的運(yùn)動(dòng)都很重要”

說(shuō)到運(yùn)動(dòng)，“所有的運(yùn)動(dòng)都很重要”

It's time to fact check exercise. The truth is that you don't have to be a marathoner or a gym rat to get meaningful health benefits from exercise.

是時(shí)候進(jìn)行事實(shí)核查了。事實(shí)是，你不必成為馬拉松運(yùn)動(dòng)員或健身狂才能從鍛煉中獲得有意義的健康益處。

"I've been astounded that even up until today, very educated people don't know — don't believe — that walking actually 'counts' as valid exercise," says Michelle Segar, a sport and health psychologist at the University of Michigan.

密歇根大學(xué)的運(yùn)動(dòng)和健康心理學(xué)家米歇爾·西格說(shuō):“直到今天，我仍然驚訝地發(fā)現(xiàn)，受過(guò)良好教育的人并不知道，也不相信，步行實(shí)際上是一種有效的鍛煉。”

Walking absolutely "counts" as exercise, as do a lot of other activities that don't require a sweatband or special gear.

步行絕對(duì)是一種鍛煉，就像其他許多不需要防汗帶或特殊裝備的活動(dòng)一樣。

Let's bust some common misconceptions about exercise right here:

讓我們?cè)谶@里打破一些關(guān)于鍛煉的常見(jiàn)誤解：

You've got to sweat in order to reap health benefits. False.

為了獲得健康的好處，你得流汗。假的。

You must exercise in 30-minute, uninterrupted stretches. False.

你必須在30分鐘內(nèi)不間斷地做伸展運(yùn)動(dòng)。假的。

You need to really "feel the burn" or it doesn't count. False.

你需要真正“感覺(jué)在燃燒”否則就不算數(shù)了。假的。

So what does count and where do you begin? We've got four tactics to help you start (or restart) an exercise habit that can stick. It's a lot easier than you think.

那么，什么才是最重要的，從哪里開(kāi)始呢?我們有四個(gè)策略來(lái)幫助你開(kāi)始(或重新開(kāi)始)一個(gè)可以堅(jiān)持的鍛煉習(xí)慣。這比你想象的要簡(jiǎn)單得多。

1. Everything counts when it comes to movement.

當(dāng)涉及到運(yùn)動(dòng)時(shí)，一切都很重要。

The expert guideline says we should be getting 150 minutes of moderately intense activity each week, which breaks down to about 22 minutes every day or 30 minutes five times a week. That amount can help ward off diseases like Type 2 diabetes, cardiovascular disease and even some cancers.

專(zhuān)家建議，我們應(yīng)該每周進(jìn)行150分鐘中等強(qiáng)度的運(yùn)動(dòng)，每天大約22分鐘，或者每周5次，每次30分鐘。這個(gè)量可以幫助預(yù)防2型糖尿病、心血管疾病，甚至一些癌癥。

Moderate-intensity activities are defined as those that require between three and six METs. Activities in that range include mopping the floor, organizing a room, carrying groceries up the stairs, ballroom dancing, sledding and even mowing the lawn (not on a riding mower, sorry).

中等強(qiáng)度的運(yùn)動(dòng)被定義為需要三到六次的運(yùn)動(dòng)。這一范圍內(nèi)的活動(dòng)包括拖地、整理房間、把雜貨搬上樓梯、交際舞、滑雪橇甚至割草(抱歉，不是用割草機(jī))。

Segar says the research shows that "basically all movement counts." And anything — any movement at all — she says, "is better than nothing."

塞加爾說(shuō)，研究表明“基本上所有的運(yùn)動(dòng)都是有價(jià)值的。”她說(shuō)，任何事情，任何運(yùn)動(dòng)，總比什么都沒(méi)有好

2. Exercise IS NOT all or nothing.

鍛煉不會(huì)達(dá)到你最想要的結(jié)果但也不是沒(méi)效果

Think of starting an exercise routine like climbing a ladder. Start at the bottom and work your way up. Even short bouts of exercise have value, and they can help you build up your fitness level over time.

想象一下開(kāi)始一項(xiàng)像爬梯子一樣的日常鍛煉。從最底層，一步步往上爬。即使是短暫的運(yùn)動(dòng)也是有價(jià)值的，它們可以幫助你隨著時(shí)間的推移建立你的健康水平。

So start small. Try standing up from your chair and sitting back down repeatedly. Stand up, sit down. Stand up, sit down. Kind of like you're doing squats. Or just take a five-minute walk.

所以從小事做起。試著從椅子上站起來(lái)，然后再坐下來(lái)。站起來(lái)，坐下。站起來(lái)，坐下。有點(diǎn)像你在深蹲?；蛘咧皇遣叫形宸昼姟?/p>

Loretta DiPietro, an exercise research scientist at the Milken Institute School of Public Health at George Washington University, says that just moving "helps to clear fat and sugar out of blood."

喬治華盛頓大學(xué)米爾肯研究所公共衛(wèi)生學(xué)院的運(yùn)動(dòng)研究科學(xué)家洛蕾塔·迪皮埃特羅說(shuō)，僅僅移動(dòng)“有助于清除血液中的脂肪和糖”

3. Focus on how exercise makes you feel.

專(zhuān)注于運(yùn)動(dòng)帶給你的感覺(jué)。

Long-term benefits like weight loss or better overall health often take ... longer to achieve, so they're not super motivational in real-time. It can be disheartening when you don't see results quickly.

長(zhǎng)期的好處，如減肥或更好的整體健康往往需要……更長(zhǎng)的時(shí)間去實(shí)現(xiàn)，所以他們不是實(shí)時(shí)的超級(jí)激勵(lì)。當(dāng)你沒(méi)有很快看到結(jié)果時(shí)，可能會(huì)感到沮喪。

Instead, focus on immediate payoffs like improved mood and energy level as motivation.

相反，把注意力放在即時(shí)的回報(bào)上，比如改善情緒和精力，作為動(dòng)力。

4. Figure out what kind of exercise and exercise location makes you feel good.

弄清楚什么樣的鍛煉和鍛煉地點(diǎn)能讓你感覺(jué)良好。

If weightlifting in a crowded gym gives you anxiety, try getting a set of weights for home or following workout videos on YouTube or riding a bike in the park.

如果在一個(gè)擁擠的健身房舉重讓你感到焦慮，那就試著在家里做一套舉重練習(xí)，或者看看YouTube上的鍛煉視頻，或者在公園里騎自行車(chē)。

Keep trying different types of exercise until you find an activity or workout routine that makes you happy.

堅(jiān)持嘗試不同類(lèi)型的運(yùn)動(dòng)，直到你找到一個(gè)讓你快樂(lè)的活動(dòng)或鍛煉計(jì)劃。