说到运动，“所有的运动都很重要”
说到运动，“所有的运动都很重要”
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.
是时候进行事实核查了。事实是，你不必成为马拉松运动员或健身狂才能从锻炼中获得有意义的健康益处。
"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.
密歇根大学的运动和健康心理学家米歇尔·西格说:“直到今天，我仍然惊讶地发现，受过良好教育的人并不知道，也不相信，步行实际上是一种有效的锻炼。”
Walking absolutely "counts" as exercise, as do a lot of other activities that don't require a sweatband or special gear.
步行绝对是一种锻炼，就像其他许多不需要防汗带或特殊装备的活动一样。
Let's bust some common misconceptions about exercise right here:
让我们在这里打破一些关于锻炼的常见误解：
You've got to sweat in order to reap health benefits. False.
为了获得健康的好处，你得流汗。假的。
You must exercise in 30-minute, uninterrupted stretches. False.
你必须在30分钟内不间断地做伸展运动。假的。
You need to really "feel the burn" or it doesn't count. False.
你需要真正“感觉在燃烧”否则就不算数了。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，从哪里开始呢?我们有四个策略来帮助你开始(或重新开始)一个可以坚持的锻炼习惯。这比你想象的要简单得多。
1. Everything counts when it comes to movement.
当涉及到运动时，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.
专家建议，我们应该每周进行150分钟中等强度的运动，每天大约22分钟，或者每周5次，每次30分钟。这个量可以帮助预防2型糖尿病、心血管疾病，甚至一些癌症。
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).
中等强度的运动被定义为需要三到六次的运动。这一范围内的活动包括拖地、整理房间、把杂货搬上楼梯、交际舞、滑雪橇甚至割草(抱歉，不是用割草机)。
Segar says the research shows that "basically all movement counts." And anything — any movement at all — she says, "is better than nothing."
塞加尔说，研究表明“基本上所有的运动都是有价值的。”她说，任何事情，任何运动，总比什么都没有好
2. Exercise IS NOT all or nothing.
锻炼不会达到你最想要的结果但也不是没效果
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.
想象一下开始一项像爬梯子一样的日常锻炼。从最底层，一步步往上爬。即使是短暂的运动也是有价值的，它们可以帮助你随着时间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.
所以从小事做起。试着从椅子上站起来，然后再坐下来。站起来，坐下。站起来，坐下。有点像你在深蹲。或者只是步行五分钟。
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."
乔治华盛顿大学米尔肯研究所公共卫生学院的运动研究科学家洛蕾塔·迪皮埃特罗说，仅仅移动“有助于清除血液中的脂肪和糖”
3. Focus on how exercise makes you feel.
专注于运动带给你的感觉。
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.
长期的好处，如减肥或更好的整体健康往往需要……更长的时间去实现，所以他们不是实时的超级激励。当你没有很快看到结果时，可能会感到沮丧。
Instead, focus on immediate payoffs like improved mood and energy level as motivation.
相反，把注意力放在即时的回报上，比如改善情绪和精力，作为动力。
4. Figure out what kind of exercise and exercise location makes you feel good.
弄清楚什么样的锻炼和锻炼地点能让你感觉良好。
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.
如果在一个拥挤的健身房举重让你感到焦虑，那就试着在家里做一套举重练习，或者看看YouTube上的锻炼视频，或者在公园里骑自行车。
Keep trying different types of exercise until you find an activity or workout routine that makes you happy.
坚持尝试不同类型的运动，直到你找到一个让你快乐的活动或锻炼计划。
