让身体动起来 10分钟10种健康小妙招

It seems like our favorite excuse: "There just aren't enough hours in the day." It gets us out of workouts, concocting nutritious homemade meals, sleeping enough.

“每天时间就是不够用啊！”，这简直是用烂了的借口了。因此我们疏于运动，不愿花时间做那些营养的食物，也无法保证充足的睡眠。

But does health have to be a trade-off with time? A new study examined the time American adults spend on beneficial behavior and found that many of us are sacrificing one health-promoting activity for another. Among health-minded folk, a 10-minute increase in meal prep time meant a 10-minute shorter workout, MyHealthNewsDaily reported.

但健康真的必须以时间为交换条件吗？新的研究记录下了美国成年人在健康行为上花费的时间，结果发现很多人都是放弃一件对健康有益的事转去进行另一件事。根据健康网站MyHealthNewsDaily的报道，对于那些关注健康的人来说，多花十分钟吃饭似乎就意味着少花10分钟运动。

"If we assume, for example, that adults have 45 minutes of free time to allocate to health-promoting behaviors, maybe we need to look at that holistically and determine the optimal way to use that time," Rachel Tumin, lead author of the study and epidemiology student at The Ohio State University's College of Public Health, said in a statement.Rachel Tumin，

俄亥俄州州立大学公共健康专业的学生Rachel Tumin是这次研究结果的第一作者，她表示：“我们假设，成年人有45分钟自由支配时间来做些对健康有益的事情，也许我们该整体的看看，再来决定如何更好的使用时间。”

If we only have 45 proverbial minutes, we plan to make the most of them. Luckily, there are easy (and cheap) ways to be healthier in just minutes. Below, some of our favorite ways to improve our bodies and minds in 10 minutes or less. Let us know in the comments which quick-and-easy health-boosting methods you swear by.

如果我们只有45分钟，那么我们需要尽可能的利用它。幸运的是，有很多很简单方便的方式能让你短短10分钟内更健康。下面就是一些能让我们在十分钟之内改善身体和头脑的方法哦。

In One Minute: Laugh

一分钟以内 ：大笑

A 60-second chuckle is all it takes to release stress-busting endorphins and relax the muscles. And if you make laughing a regular practice, you can look forward to more stable blood sugar, healthier blood flow and even a longer life.

60秒的轻声笑能释放造成压力的内啡肽，放松肌肉。如果你把大笑当成一个规律练习，那么还能有效稳定血糖、血压，甚至能长寿。

In Two Minutes: Say Thanks

两分钟以内：说谢谢 It doesn't take long to say those two little words, but they can make a big difference. Not only will giving thanks make the person on the receiving end feel good, a little gratitude can boost your health, too.

当然说这两个字不需要这么久，但它起到的作用可不容小觑哦。不仅听到的人会感到舒服，一点感激之情也对你的健康有好处。

Appreciation can protect the heart, according to a 1995 study, not to mention bolster the immune system and even lead to better sleep.

1995年的研究显示，感激之情会保护心脏，更别说提高免疫系统、促进睡眠啦。

In Three Minutes: Make A Three-Minute Egg

三分钟之内：吃鸡蛋 Eggs get a bad rap for being high in dietary cholesterol. But these easy-to-prepare eats actually have a number of properties that improve health. They're loaded with choline, a B vitamin essential to brain function, and may stave off heart problems.

因其过高的胆固醇，鸡蛋有点让人避之不及。但鸡蛋是简单易做的食物其中好处多多，且能促进健康。它们富含胆碱，维生素B对大脑功能不可或缺，还能减少很多心脏问题。

An egg-centric breakfast has also been shown to aid weight loss and, as part of a high-protein breakfast, could help you stay away from the less nutritious snacks later on in the day.

研究显示，以鸡蛋为主的早餐还能帮助减肥，这样高蛋白的早餐，能让你断了吃零食的念想。

In Four Minutes: Take Some Deep Breaths

四分钟之内：多做几次深呼吸 You don't have to be a seasoned yogi or master of meditation to reap the calming benefits of a deep breath. Wherever you are, you can take a few minutes to breathe in through the nose to a count of three, pause briefly, then exhale to a count of three or longer. Try thinking to yourself while you breathe: "Breathing in, I am peace, breathing out, I am peace".

你不用持续做瑜伽，或是冥想来体验深呼吸带来的宁静。无论你在哪，花几分钟用鼻子呼吸，数到三，暂停，然后再呼出，数到三甚至更长。深呼吸的时候别忘了告诉自己：“吸进，平和，呼出，淡定”。

In Five Minutes: Try A Mini-Circuit

五分钟之内：小型运动 It won't make up for a 45-minute Spinning class or a long walk in the woods, but even just a five-minute workout is enough to rev your metabolism. Try this five-minute circuit:

你不需要花45分钟来个速跑班，或是在森林里散步，短短五分钟的运动足够激活你的新陈代谢了。试试这个五分钟小运动吧

20 crunches

20个仰卧起坐

15 slow, controlled squats

15个缓慢的下蹲

10 slow, controlled pushups

10个缓慢的俯卧撑

10 burpees (squat-thrust-jumps)

10个全身运动（蹲下-伸腿-跳起）

In Six Minutes: Take The Stairs

六分钟之内：爬楼梯 Do you really need to get up to the office right now? With a few minutes to spare, take the stairs instead. Adding even just a little movement to your day can help fight the adverse effects sitting too much. And adding three to five sets of stairs a day instead of zooming up in that elevator can burn enough calories to negate the average adult's yearly one to two-pound weight gain.

你真的需要现在进办公室么？如果还有几分钟空闲，不如选择爬楼梯吧。活动一下，能有效改善长期坐着带来的坏影响。每天爬3-5层楼梯而不是坐电梯，能有效燃烧卡路里，并让成年人一年减少2磅的重量哦。

In Seven Minutes: Read The Labels

七分钟以内：看营养成分标签 Turns out, even the health-minded among us claim we read nutrition labels more than we actually do. Take a little time to peruse not just calories, but fat content, trans fat, sugar, serving size and maybe even fiber for everything you put in your cart.

事实证明，即使是很关注健康的人们，对营养成分的标签关注其实也并不多。花点时间，别只看卡路里啦，再看看脂肪含量、反式脂肪、糖分、食用分量，甚至纤维和其他的成分吧。

In Eight Minutes: Schedule That Appointment

八分钟之内：安排个约会 Yes, you're busy. But even if you factor in a few extra minutes to be on hold, making the call won't take that long. And should you find yourself facing a true health problem, won't you feel silly saying, "I was just too busy to call the doctor!"

是的，你是个大忙人。但即使你只有几分钟的空余时间，打个电话也花不了多久。当等到你真的面临健康问题，你就不会再想说这样的傻话：”我忙到连看医生的时间都没有了！“

In Nine Minutes: Pack A Lunch

九分钟之内：准备个午餐 If you wait to think about lunch until you're ravenous between meetings, you'll be tempted to grab something packaged or processed to quell your midday hunger. With a little foresight, you can squash those lunch cravings the morning (or night) before with a nutritious, homemade meal. Not only will you have control over things like sodium and fat content, you'll likely save some money, too.

如果你等到各种会议忙得不可开交时再去想午饭吃什么，你可能就会随手抓一个打包好的东西来垫垫饥。如果你有点远见，不妨早上或头一天晚上准备一下午餐吧，动手做个营养丰富的午餐。这样你不仅能自己控制钠和脂肪含量，还能省钱哦。

In 10 Minutes: Take A Nap

十分钟之内：打个盹 Feeling sleepy? There's no shame in squeezing in a little shut-eye during the day, especially when you consider the benefits. Not only will you feel more awake and alert after a short nap, research suggests a siesta can improve memory, creativity and productivity. The best part of all? Just 10 minutes will do the trick. Too much more than that and you might just feel more sluggish when you wake up.

困了？闭上眼睛休息休息打个盹又没啥不好意思，尤其是小睡可是好处多多。打个盹不仅能让你清醒起来，研究显示这还能提高记忆力、创造力和效率。最好的是什么？十分钟就够啦。睡得过多反而会让你醒的时候感觉更困。