养成10大健康好习惯 疾病痛苦远离你

养成10大健康好习惯 疾病痛苦远离你  

　　No.1 - Walk to work
Walk to the office
ride your bike or at least take the stairs. You get the idea. It's naive to think that men everywhere have the time
patience and mitment to exercise frequently enough to maximize physical fitness. The solution then is to improvise. Whether it's reciting a presentation while on the treadmill or watching your favorite show while doing sit-ups
find a creative way to fit physical activity into your day. It's the one healthy habit that will forever ensure that you're always primed
ready and raring to go regardless of what physical challenge is put in front of you。
1. 步行上班
走路去上班，或者骑车去，或者至少走楼梯上去。并不是所有人都有时间和精力每天运动多少时间，解决方案很简单，那就随时随地地动起来吧。在跑步机上背演讲，一边看电视一边做仰卧起坐，自己都可以找到一个方法让你每天有运动的机会。


　　No.2 - Exercise at least 3-4 times a week
All the healthy habits in the world won't help your overall fitness if you sit on the couch all day. To be a healthy man
get up and get active. But how much exercise is enough? Most major health anizations suggest at least 30 minutes of regular
moderate-intensity physical activity on most days to prevent cardiovascular diseases and to maintain fitness. This
of course
es with the footnote that more exercise is always better。
2. 每周运动3-4次
如果你成天窝在沙发里头，神都救不了你。人要活，就要动。可是多少运动才够呢？每天30分钟中等强度的运动是最能防止疾病和保持身材的。


　　No.3 - Get enough sleep
Today's working man is busy
we get that. If physical fitness is a concern
though (and it should be)， today's man should not sacrifice sleep for work. Research strongly supports the need for a good sleep
but we probably don't really need to remind you of that. Every man
woman and child knows the difference beeen a good night of sleep and a poor one. Get on a schedule
remove distractions and plan your day well. Get a good sleep。

　　3. 充足的睡眠
不管你再怎么忙，身体是革命的本钱，为工作牺牲睡眠不可取。研究显示好的睡眠很重要，不过这点儿应该每个人都有深刻体验无需提醒，只是有的时候做不做得到的问题。


　　No.4 - Carry a bottle of water with you
It may not be the most stylish fashion accessory
but a bottle of water sure can e in handy. Despite the fact that no one really knows how much water we need to drink
the reality is that our bodies are posed primarily of water. We need water to lubricate our joints and maintain our muscles. Even mild dehydration can greatly reduce physical performance and will predispose muscles to injury. By carrying a water bottle with you
you'll never go thirsty again。
4. 随身带水随时喝
一瓶水其实还是很好随身带着的，虽然算不上什么时尚配饰来着。身体总是需要很多水分，用来润滑肌肉和关节。中度的缺水就会使得身体机能下降，造成肌肉损伤哦。


　　No.5 - Eat smaller meals
more frequently
Most of us stick to a three-meal-a-day or four-meal-a-day regimen (probably because tradition tells us to). While there's generally nothing wrong with that
more and more experts are suggesting that it's time we up the number of meals we eat per day to five or six. Although the optimal number of meals remains unclear
planning meals properly and limiting portion size will at least prevent overeating (and it's overeating that tends to have the greatest impact on overall physical fitness)。
5. 少食多餐
一日三餐的习惯好像是别人告诉你应该怎么做而已。虽然没错，但是更多的专家告诉我们说一天吃5-6顿才更健康。不过每一顿吃的量得更小一些哦。


　　No.6 - Substitute healthy snacks for junk food
If you're a three-meal-per-day guy
chances are that your energy levels take a dive beeen meals. By refueling with healthy snack foods
instead of traditional junk food
you'll keep your energy levels high without sacrificing your health. Traditional junk foods tend to be high in sugars and fat. When consumed
these foods will give an immediate boost of energy
followed by a big energy drop. Eating healthy snacks
on the other hand
can help to ensure that your energy stays level throughout the day。
6. 零食也要吃得健康，避免垃圾食品
如果你习惯一日三餐，那么餐间你一定会吃点儿小零食。传统的垃圾食品扔掉吧，健康的零食才会让你保持精力又不至于牺牲了健康。高糖高脂肪的垃圾食品会带来精力的骤升骤降。健康的小零食会让你一天精力平稳。


　　No.7 - Eat a healthy breakfast
You've probably heard it before
but breakfast really is the most important meal of the day. Not only does eating a healthy breakfast kick-start your metabolism
but studies suggest that it also improves both physical and mental well-being. To keep yourself fully fueled and at your physical best
eat a light breakfast that includes carbs
protein and a little bit of healthy fat. An egg-white spinach omelet with sliced avocado and some whole-grain toast will do the trick!
7. 健康早餐很重要
早餐的确是一天中最重要的一顿。一顿健康早餐不但能开始一整天的新陈代谢，而且有研究显示还能改进身心状况。清淡健康的早餐应该包括足够的碳水化合物、蛋白质和一点儿健康脂肪。蛋白菠菜蛋卷外加鳄梨片儿和全麦土司最好了。

　　No.8 - Breathe from your stomach
rather than your chest
Most men and women don't breathe properly. Many of us breathe from our chest
taking short
rapid breaths. We should
however
be breathing from the diaphragm
an area beeen the stomach and chest. Breathing in this way takes less effort
maximizes oxygen intake and relaxes both body and mind. Simply changing our breathing pattern can have a drastic impact on physical performance and anxiety levels. So research diaphragmatic breathing to learn how。
8. 从丹田呼吸，别从胸腔
大部分人的呼吸方式都不正确，都是从胸腔吸气吐气，气都很短。我们应该从腹部和胸腔之间的横膈膜呼吸，这样能增加氧分摄入，同时放松身心。

　　No.9 - Stretch in the morning and at night
Staying physically fit
healthy and injury-free relies heavily on our physical flexibility. As many of us sit behind desks for most of our waking life
our muscles stay stiff and contracted
greatly increasing the chance of injury
during unplanned physical activity. To ensure that your body functions as a well-oiled man machine
stretch every morning and night (after a reasonable warm-up
of course) or at least undertake some light physical activity that tests your full range of motion。
9. 早晚都要动动筋骨
保持身材匀称、身体健康不受伤，很大程度上取决于身体的柔韧性。大部分人都是坐办公室的干活，浑身肌肉都很紧，于是不知道什么时候激烈动一下就会容易造成损伤。保证身体机能好，像一座上了油的机器一样正常运转，就要每天早晚热身后动动筋骨，就算不是强度很大的运动，也要左三圈右三圈脖子扭扭屁股扭扭。


　　No.10 - Bend over the proper way
According to an old saying
the body is a temple. So
no matter what shape you may be in
your body requires no less than 100% respect and care. This is particularly true of the back
the oft-injured anchor of the body. To prevent injury and ensure that your back is mobile and ready for action
always practice proper lifting technique: Bend your knees
keep your back straight and lift with your legs。
10. 坐如钟，站如松
　 古话说，坐如钟、站如松、行如风、卧如弓。这话一点儿没错。你的身体需要百分百的呵护，尤其是腰背部分。负重什么的时候一定要姿势正确，弯曲膝盖，背部挺直，双脚用力。