第1579期:How to exercise at home

In a time when many people around the globe are in lockdown and unable to attend the gym, emphasis has been placed on home exercising. Fears of a sedentary life and piling on the pounds are forcing many to find novel ways to move the body and stretch their muscles. You don’t need to pump iron or have expensive equipment like rowing and cycling machines to help you stay fit.

在全球许多人处于封锁状态且无法参加健身房的时代，人们将重点放在了家庭锻炼上。对久坐生活和体重增加的恐惧迫使许多人寻找新的方法来移动身体和伸展肌肉。您不需要用泵打铁或使用划船机和自行车机等昂贵的设备来帮助您保持健康。

Exercising is not just important for your body, but also your mind. A study by Dr. Andrea Dunn at the Cooper Research Institute in Dallas, Texas found patients who did daily 35-minute walks per week experienced a 47% reduction in their depression levels.

锻炼不仅对你的身体很重要，对你的头脑也很重要。德克萨斯州达拉斯库珀研究所的 Andrea Dunn 博士进行的一项研究发现，每周每天步行 35 分钟的患者的抑郁水平降低了 47%。

Cardiovascular exercise, often simply called cardio, is designed to keep your heart rate up, which in turn will strengthen your heart and improve your general fitness. Many of us are turning to activities like skipping with an old rope, or watching one of the many ‘fitness experts’ who produce exercise videos online.

心血管运动，通常简称为有氧运动，旨在保持您的心率加快，从而增强您的心脏并改善您的整体健康状况。我们中的许多人正在转向诸如用旧绳子跳绳之类的活动，或者观看在线制作运动视频的众多“健身专家”之一。

Walking is another great aerobic activity to help you increase your blood circulation. There are many affordable pedometers which can be worn like a watch and used to track your steps, heart rate, sleeping patterns and even your blood oxygenation levels. You don’t even have to step outside, with many simply power walking or jogging round there gardens or up and down their hallways.

步行是另一种有助于增加血液循环的有氧运动。有许多经济实惠的计步器可以像手表一样佩戴，用于跟踪您的步数、心率、睡眠模式，甚至是您的血氧水平。你甚至不必走到外面，许多人只是简单地在花园里或在走廊里上下行走或慢跑。

Practising yoga or Tai Chi can help to keep our bodies supple, which in turn can lower joint pain and help to protect us from injury. Finally, strength and resistance training can be done at home by simply lifting bags of rice or boxes instead of heavy weights in the gym.

练习瑜伽或太极拳可以帮助我们保持身体柔软，从而减轻关节疼痛并帮助保护我们免受伤害。最后，可以在家中进行力量和阻力训练，只需举起一袋袋米饭或盒子，而不是在健身房里举重物。

There are many ways to help us stay mobile, and indeed these online exercise routines can be carried over in our lives long after lockdown is lifted. For those of us who moan about our busy lives stopping us from hitting the gym, ten minutes a day with a rope or a bag of rice may not only help our fitness, but our mental health too.

有很多方法可以帮助我们保持移动，事实上，这些在线锻炼程序可以在解除锁定后的很长时间内延续到我们的生活中。对于我们这些抱怨我们忙碌的生活阻止我们去健身房的人来说，每天十分钟用一根绳子或一袋米可能不仅有助于我们的健身，也有助于我们的心理健康。

词汇表

sedentary life 缺少运动的生活，久坐不动的生活
piling on the pounds 体重增加
stretch 伸展，舒展
pump iron 举重
cardiovascular 心血管的
cardio 有氧运动，可提高心跳频率的运动
heart rate 心率
general fitness 整体身体素质
skipping 跳绳
aerobic 增氧的
blood circulation 血液循环
pedometer 计步器
sleeping pattern 睡眠习惯
blood oxygenation 血氧
power walking 快步走
jogging 慢跑
supple 灵活的
joint pain 关节疼痛
resistance training 抗阻训练
hit the gym 去健身房