冬天散步对健康的3个好处

冬天散步对健康的3个好处

Though many of us are tempted to stay inside curled up on the couch with hot cocoa during the cold winter weather, there are health benefits to bundling up and heading outside for a long walk instead.

尽管在寒冷的冬天，我们中的许多人都喜欢蜷缩在沙发上喝着热可可，但把身体束得严严实实，但实际上到外面去散散步对健康是有好处的。

A frozen river with swans and ducks. . naipung/Shutterstock

Sunlight for strong bones

阳光可以强健骨骼

Vitamin D is an important part of keeping bones strong, and not getting outside means decreased production in our bodies. According to Wheaton Franciscan Healthcare, "Getting just 15 minutes of sun on your face and hands two to three times per week should suffice for getting enough sun for vitamin D production. Sun exposure triggers vitamin D production in the skin, and bones need vitamin D to make the body absorb bone-strengthening calcium properly." So be sure to take advantage of every sunny winter day and go for a walk.

维生素D是保持骨骼强壮的重要组成部分，不出门就会减少体内的维生素D生成。根据惠顿圣方济会保健中心的说法，“只要你的脸和手每周晒两到三次，15分钟的阳光就足够产生维生素D了。暴露在阳光下会促使皮肤产生维生素D，骨骼需要维生素D来让身体适当地吸收增强骨骼的钙。”所以一定要利用每一个阳光明媚的冬天去散步。

Boost your mood

提升你的情绪

The winter doldrums are all too common when the days are shorter, the weather is colder and we feel compelled to stay inside. Exercise helps counter this mild depression, releasing endorphins that pick up your mood. So, it's extra important to walk in winter to chase away the blues, and even short walks can make a difference.

当白天变短，天气变冷，我们不得不待在室内时，冬季的情绪就变得很常见了。运动有助于对抗这种轻度抑郁，释放内啡肽，使你的情绪好转。所以，在冬天散步赶走忧郁尤为重要，即使是短时间的散步也能起到作用。

LiveStrong writes, "Many people think that you must exercise an exorbitant amount of time to trigger endorphin release; however, moderate amounts of exercise lasting 20 to 30 minutes can cause endorphin release. In fact, if you are new to exercising, you may experience stronger effects of endorphins than someone who has regularly been exercising, since your brain is not used to the endorphin rush."

LiveStrong写道:“很多人认为必须锻炼过量才能触发内啡肽的释放;然而，持续20到30分钟的适度锻炼会导致内啡肽的释放。事实上，如果你刚开始锻炼，你可能会比那些经常锻炼的人感受到更强烈的内啡肽效应，因为你的大脑还不习惯内啡肽的激增。”

Burn extra calories

燃烧多余的卡路里

There are a couple ways that walking in winter may help you burn extra calories and stay fit.

冬天散步有几种方法可以帮助你燃烧多余的卡路里并保持健康。

Being cold helps you burn more calories as the body has to work harder to maintain your core temperature. The Atlantic writes, "In the journal Trends in Endocrinology and Metabolism, scientists from Maastricht University in The Netherlands argue that when exercise isn't an option, 'regular exposure to mild cold may provide a healthy and sustainable alternative strategy for increasing energy expenditure.'" So, just going out for a stroll in cold winter weather may be a way to boost your body's calorie-burning abilities as your body is working to keep you warm as well as keep you moving.

寒冷可以帮助你燃烧更多的卡路里，因为身体需要更努力地工作来保持核心温度。《大西洋月刊》写道:“荷兰马斯特里赫特大学的科学家在《内分泌与代谢趋势》期刊上指出，如果不能进行锻炼，‘经常暴露在温和的寒冷中，可能会为增加能量消耗提供一种健康、可持续的替代策略。”所以，在寒冷的冬天出去散步可能是一种提高身体燃烧卡路里能力的方法，因为你的身体在工作，让你变得暖和。

Prevention notes that according to Alan Mikesky, Ph.D., director of the human performance and biomechanics laboratory at Indiana University-Purdue University in Indianapolis, "The invigorating cold air can clear your mind and reduce stress, which can be helpful for weight loss... Even if you have to walk slower because of the weather, you may be burning more calories. And trudging through snow or walking into the wind takes more energy."

《预防》杂志指出，根据位于印第安纳波利斯的印第安纳大学-普渡大学人类表现和生物力学实验室主任艾伦·迈克斯基博士的说法，“令人清爽的冷空气可以让你头脑清醒，减轻压力，有助于减肥……即使你因为天气的原因不得不放慢脚步，你也可以燃烧更多的卡路里。在雪地里跋涉或在风中行走会消耗更多的能量。”