当健身房关闭而你困在家里时如何保持健康
当健身房关闭而你困在家里时如何保持健康
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.
冠状病毒的担忧、社交距离、健身房关闭和家庭禁闭可能会诱使你蜷缩在沙发上看Netflix，或者整天沉浸在一部伟大的小说中。
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，在这场具有挑战性的全球流行病中，定期锻炼对于维持健康的免疫功能、防止体重增加(这会损害免疫功能)、提振情绪、尽可能保持健康(并远离医院或急诊室)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.
当这个世界感觉有点不受你控制的时候，现在是控制你的健康的最佳时间，把每天的锻炼纳入你的时间表。
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.
你应该每天至少进行30分钟的心血管锻炼，每周至少进行两次力量训练。除此之外，还可以防止体重增加(尤其是糖尿病患者或糖尿病前期患者)，因为他们在日常活动中受到了极大的限制，大多数人可能比平时消耗的热量要少得多。
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.
减少长时间的久坐行为也很重要。一项研究发现，即使是多一个小时的久坐行为(看视频)，也会导致年轻男性的免疫功能下降。一项大型研究发现，久坐行为还会增加患心脏病、糖尿病、癌症和死亡的风险。
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.
但不要做得太过——剧烈运动或过度训练，特别是对于那些超过65岁的人来说，他们一开始就不太适合，或已有疾病，可能会暂时抑制你的免疫系统，因此在这次大流行期间应该避免(这样做)。
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.
户外运动包括跑步、骑自行车、徒步旅行和散步,还有一个额外的好处，就是能让你暴露在阳光下，从而提高你的维生素D水平。维生素D是在你的皮肤暴露在阳光下时产生的，如果可能的话，到户外，尤其是大自然中，甚至可能有助于增强你的免疫系统和情绪——只是要确保保持社交距离。
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.
如果你家里没有健身器材，你仍然可以做很多事情来保持健康、活跃和清醒。在线流媒体服务、互联网和移动应用商店都提供各种免费和低成本的家庭锻炼，适用于各种健身水平和锻炼偏好，而且很多都不需要任何设备。
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.
普拉提和瑜伽专家艾伦·巴雷特建议在家里创造一个舒适的锻炼空间。“我有一张瑜伽垫，总是放在卧室外客厅一个安静的角落里。它也有很多自然光。这个空间可以让我冥想，或者做一些轻微的伸展运动，或者做一些强度更大的赤脚运动，”她解释道。
The whole family
整个家庭（参与进来）
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.
别忘了你的孩子。锻炼不仅对他们的身心健康很重要，研究表明，锻炼还能提高注意力和学习成绩。另外，和别人一起锻炼可以让锻炼变得更有趣，让你更有责任感。
