使你早上有活力的3种方法

Give yourself a jolt in the morning with these easy ways to get more energy.

早晨通过这些简单的方法获得更多能量，给自己一击。

1. Sweat a little.

1. 出一点汗。

Studies show that people who exercise in the morning sleep better, says Jessica Matthews, a director for the American Council on Exercise. Get active outdoors between 6:30 and 8:30 a.m.; it's the prime window to wake your body with sunlight, kicking off a healthy sleep-wake cycle.

美国运动协会主任杰西卡•马修斯称，研究发现，早晨锻炼的人会睡得更好。早上6:30——8:30进行活跃的户外运动；这是通过阳光唤醒你身体，开启健康的醒睡周期的主要窗口。

2. Speed up your walk.

2. 加快步伐。

Hard-wiring a healthy habit now will pay off big-time later. A University of Pittsburgh Medical Center researcher found that people over 65 who walk at a pace of at least 2.5 miles per hour live longer than those who don't. To burn extra fat and calories, try interval training: Walk fast for one block and slow down for the next.

现在形成一个固定的健康习惯会在后来得到好处。匹兹堡大学医学中心的一项研究发现，超过65岁走路速度至少为每小时2.5英里的老人，比那些没有走路没这么快的人更长寿。想减肥，就尝试间歇训练：在一个街区走得快而另一个街区走慢。

3. Fuel your body.

3. 给身体提供能量。

"Breakfast eaters tend to be thinner than breakfast skippers, who are more likely to overindulge later," says registered dietitian Dawn Jackson Blatner. Aim for a 400-calorie meal such as oatmeal with berries and walnuts.

“吃早餐的人比不吃早餐的人更瘦，不吃早餐的人后来会吃得太多。”注册营养师道恩•杰克逊• 布拉特纳说。保持吃一份含400卡路里的早餐，如含有浆果和核桃的燕麦粥。