即使在寒冷的天氣里，也要出去活動(dòng)一下的原因

即使在寒冷的天氣里，也要出去活動(dòng)一下的原因

Daily exercise is important no matter what time of year it is, but in the winter it's especially hard to stay motivated. When temperatures drop, it's far less comfortable outside, not to mention the hassle of all of the extra layers. If you have kids, you understand how much work it is to clothe all members of your family just in order to get out the door.

無論一年中的什么時(shí)候，每天鍛煉都很重要，但在冬天，要保持動(dòng)力尤其困難。當(dāng)氣溫下降時(shí)，在外面就不那么舒服了，更別提那些額外的衣服了。如果你有孩子，你就會(huì)明白給家里所有人穿衣服只是為了出門是多么辛苦。

credit: sean dreilinger

The excuses are easy to come by when it's frigid and staying inside where it's warm is very appealing, but research shows that the extra hassle is worth it, not just because exercise is essential for good health, but because getting outside and moving in the winter is actually extra beneficial for both adults and kids. From improving your mood to burning more calories than exercising in other seasons, winter exercise brings a host of benefits. Read on to check them out.

寒冷的時(shí)候借口很容易找到,家里面的溫暖很吸引人,但研究表明,額外的麻煩是值得的,這不僅是因?yàn)檫\(yùn)動(dòng)對(duì)健康是必不可少的,但因?yàn)槎斐鋈ミ\(yùn)動(dòng)實(shí)際上是對(duì)成人和孩子額外的好處。從改善你的情緒到比其他季節(jié)運(yùn)動(dòng)燃燒更多的卡路里，冬季運(yùn)動(dòng)帶來了很多好處。往下讀，看看都有什么。

1. Exercise is more effective

鍛煉更有效

credit: Mikael Colville-Andersen

If you walk, run, hike or bike during the rest of the year, but take it easy during the winter, you're missing out on a major fitness boost. Because your body works harder to warm itself when in cold temperatures, physical activity during the winter can burn more calories than during other seasons and your heart works harder too. That means a better cardio workout and better endurance when spring comes. Make sure to wear light layers to stay warm without overheating and make sure hands and feet have protection from the elements.

如果你在一年的其余時(shí)間里散步、跑步、徒步或騎自行車，但在冬天放松一下，你就錯(cuò)過了一次重要的健身活動(dòng)。因?yàn)樵诤涞奶鞖饫?，你的身體會(huì)更努力地工作來取暖，所以冬季的體育活動(dòng)會(huì)比其他季節(jié)燃燒更多的卡路里，你的心臟也會(huì)工作得更努力。這意味著當(dāng)春天來臨時(shí)，你需要更好的有氧運(yùn)動(dòng)和更好的耐力。確保穿輕薄的衣服保持溫暖而不會(huì)過熱，并確保手和腳在自然環(huán)境中得到保護(hù)。

2. Keep the winter blues away

趕走冬季憂郁

credit: will_cyclist

It's been proven that a walk outside in nature can reduce stress and improve your mood. This is especially needed in winter when most of us suffer from at least some form of winter blues. The shorter days and gray, cold weather that keeps us inside majorly cuts our exposure to sunlight, which means our Vitamin D and serotonin levels drop. Making a daily practice of getting outside and soaking up sunlight can dramatically improve the mood of kids and adults alike. The serotonin boost from daylight coupled with the endorphins produced from exercise will have you feeling happier and less stressed.

事實(shí)證明，在大自然中散步可以減輕壓力，改善心情。這在冬天尤其需要，因?yàn)槲覀兇蠖鄶?shù)人都患有至少某種形式的冬季抑郁。白天變短，天氣又冷又灰，我們只能待在室內(nèi)，這就減少了我們接觸陽光的機(jī)會(huì)，這就意味著我們體內(nèi)的維生素D和血清素水平會(huì)下降。每天鍛煉一下，去戶外曬曬太陽，可以極大地改善孩子和成年人的心情。陽光帶來的血清素和運(yùn)動(dòng)產(chǎn)生的內(nèi)啡肽會(huì)讓你感覺更快樂，壓力更小。

3. Stave off colds and the flu

避開感冒和流感

credit: swambo

Cold and flu viruses infect so many people during the winter because we're cooped up inside together and it's easier for the viruses to pass from person to person. Getting yourself and your kids outside more during the cold months can keep you well for two major reasons. The first is that spending time outside instead of indoors cuts down your chance of catching the viruses in the first place. It's called fresh air for a reason. The second is that studies suggest that regular moderate exercise can boost your immune system, meaning even if you or your kids are exposed to those nasty viruses, your body will have any easier time fighting them off.

感冒和流感病毒在冬天會(huì)感染很多人，因?yàn)槲覀儽魂P(guān)在一起，病毒更容易在人與人之間傳播。在寒冷的月份里，讓你和你的孩子多出去走走可以保持健康，主要有兩個(gè)原因。首先，花時(shí)間在戶外而不是在室內(nèi)可以從一開始就減少你感染病毒的機(jī)會(huì)。它被稱為新鮮空氣是有原因的。第二，研究表明，定期的適度鍛煉可以增強(qiáng)你的免疫系統(tǒng)，這意味著即使你或你的孩子暴露在那些討厭的病毒中，你的身體將更容易戰(zhàn)勝它們。

4. More energy, better sleep

更多的精力，更好的睡眠

credit: Sky Noir

The darker, colder days can leave us feeling fatigued and sluggish as though we can't ever get enough sleep. Regular exercise though can both improve your energy levels during the day and help you to sleep more soundly at night so that you feel well-rested. Exercise has been proven to increase energy levels for hours after you've been active and that extra exertion during the day means that your body will more readily fall asleep and stay asleep at night. Take time for walks during your lunch break or after school with the kids and you'll all have better mornings and nights.

黑暗、寒冷的天氣會(huì)讓我們感到疲憊和懶散，就好像我們無法得到足夠的睡眠。有規(guī)律的鍛煉不僅可以在白天提高你的能量水平，還可以幫助你在晚上睡得更香，這樣你就會(huì)感覺休息得很好。運(yùn)動(dòng)已經(jīng)被證明可以在你活躍后的幾個(gè)小時(shí)內(nèi)提高能量水平，白天額外的努力意味著你的身體更容易入睡，并且在晚上保持睡眠狀態(tài)。在你的午餐休息時(shí)間或放學(xué)后和孩子們散步，你在早晨和晚上會(huì)感覺更好。