七招让你全天感觉良好.docx

Imagine you have just woken up from a full nights sleep. You feel great. The challenge now is to organize your routine to make your body feel good the whole day. Follow these tips and you will soon see some lasting health benefits.设想你是安睡了一整夜才醒来。你感觉很好。目前最重要的是安排好你的日常工作，让你一整天都感觉良好。遵照以下的这些小方法之后，你会看到一些显著地效果。Do some stretching.做些伸展运动Stretching can get the muscles ready for the day. It improves circulation and can make you feel more relaxed as you face your grueling routine. If you have a desk job, you really need to do this as long periods of sitting can shorten the muscles, and that can easily lead to sprains, injuries and discomfort.伸展伸展肌肉，准备迎接好新的一天。不仅能促进循环，还能让你在面对一些琐事的时候也能更放松。要是你是办公一族，久坐之后真的需要做做伸展运动来放松身体，因为久坐容易导致扭伤，损伤和身体的不适。Dont reach for your smartphone yet!不要老用手机If you are in the under 30 age group, you may well be among the 63% who take their smartphones to bed with them! That means that it is most likely to be the first thing you reach for as you wake up. Try doing the stretching exercise mentioned above first and leave the phone till later. Preferably after breakfast.在还不到30岁的人群中，在床上玩手机的人有63%，你可能就是其中的一员。换句话说就是，你醒来的第一件事就是看手机。先做做上述提到的伸展运动，之后再看手机。最好是在吃过早餐以后。Have a healthy breakfast.吃一份健康的早餐They say that a great breakfast can set you up for the day. But is it true? Research shows that breakfast eaters consume fewer calories during the day. In addition, you get more energy, better stamina, and greater concentration. These are crucial to helping you feel great all day.他们说一份好早餐能提供一整天的能量。但这是真的吗？研究显示吃早餐的人会消耗更少的热量。另外，摄取更多的能量，耐力会更好，也更能集中注意力。这些能让你一整天都感觉良好。Some fast food breakfasts contain over 1,000 calories and 50 grams of fat! Stay away from waffles, muffins and sugary cereals. Opt for safer choices such as:一些快餐店的早餐里有着超过1000卡路里的热量、50克脂肪。不要吃华夫饼干、松饼、甜麦片粥。可以选择以下的这些：Eggs or cheese to give you protein.能给你提供蛋白质的鸡蛋、奶酪Wholemeal bread or toast.全麦面包、土司Cereals such as oatmeal, muesli with fruit and nuts.谷类如燕麦、牛奶什锦早餐和坚果Unsweetened low fat yogurt.无糖低脂酸奶Fresh fruit.新鲜水果Get some fresh air.呼吸新鲜空气Whatever climate you live in, you will have to go out to get some fresh air, even if the weather is freezing cold or boiling hot. There are very good reasons why you should be doing this:无论你生活在哪里，你也需要出去呼吸一些新鲜空气，不管天气是寒冷还是燥热。你有这样做的理由：Walking outside on a real surface, rather than on a treadmill, is much healthier. The muscles used when negotiating sidewalks, puddles, pedestrian crossings, and a variety of inclines gives a much healthier workout.在户外跑步要比在跑步机上跑健康的多。当你跑过人行道、水坑、人行横道、斜坡的时候，你的肌肉能得到更好的锻炼。If you are lucky enough to get some sun, this will stimulate the production of the serotonin brain hormone. This puts you in a better mood.要是能在阳光下锻炼的话，还能促进荷尔蒙的分泌，这能给你带来一份好心情。You are getting some real air （smog levels permitting!） which will beat the air conditioned, stuffy atmosphere in an expensive gym.能呼吸到新鲜空气（没有雾霾）会比在昂贵的体育馆里更好。Lots of studies show that exercising outdoors can increase optimism, self esteem and energy.大量的研究表明户外锻炼能使人更乐观、更自信、精力更充沛。Sit up straight.坐直Most of us have to spend a lot of time sitting down during the day. You may be one of the 80% of Americans who suffer from back pain at some stage in their lives. The number one reason is usually a poor posture while sitting down. People often lounge on the sofa while watching TV, which is even worse.每天我们很多人都要坐很久。美国有80%的人在某个年龄都会感觉背痛，你可能也会是其中之一。头号原因就是坐姿不良。人们经常躺在沙发上看电视，但这其实是最不好的。Learn to breathe properly.学着呼吸Did you know that you breathe 20,000 times every day? If you do not do this properly, it can lead to depression, a compromised immune system, panic attacks, and affect quality of sleep. Watch this video to understand how to breathe correctly.你知道你每天要呼吸20000次吗？要是你呼吸的不合适，是会抑郁，会影响免疫系统，引起恐慌症，影响睡眠质量的哦。观看一些视频学习怎么正确的呼吸。Walk tall, walk straight.保持良好的姿势If you see someone walking with good posture, ones first impression is that this is someone who is confident and has a certain presence. But there are very good health reasons why you should maintain a good posture while standing or walking. It means that there is less strain on the muscles, ligaments, and joints because the force of gravity on your body is evenly distributed. It also helps you to breathe correctly and has beneficial ef