讓身體動起來 10分鐘10種健康小妙招

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.
“每天時間就是不夠用啊！”，這簡直是用爛了的藉口了。因此我們疏於運動，不願花時間做那些營養的食物，也無法保證充足的睡眠。

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.
但健康真的必須以時間爲交換條件嗎？新的研究記錄下了美國成年人在健康行爲上花費的時間，結果發現很多人都是放棄一件對健康有益的事轉去進行另一件事。根據健康網站MyHealthNewsDaily的報道，對於那些關注健康的人來說，多花十分鐘吃飯似乎就意味着少花10分鐘運動。

"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 el Tumin，
俄亥俄州州立大學公共健康專業的學生Rachel Tumin是這次研究結果的第一作者，她表示：“我們假設，成年人有45分鐘自由支配時間來做些對健康有益的事情，也許我們該整體的看看，再來決定如何更好的使用時間。”

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.
如果我們只有45分鐘，那麼我們需要儘可能的利用它。幸運的是，有很多很簡單方便的方式能讓你短短10分鐘內更健康。下面就是一些能讓我們在十分鐘之內改善身體和頭腦的方法哦。

In One Minute: Laugh
一分鐘以內 ：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秒的輕聲笑能釋放造成壓力的內啡肽，放鬆肌肉。如果你把大笑當成一個規律練習，那麼還能有效穩定血糖、血壓，甚至能長壽。

In Two Minutes: Say Thanks
兩分鐘以內：說謝謝 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.
當然說這兩個字不需要這麼久，但它起到的作用可不容小覷哦。不僅聽到的人會感到舒服，一點感激之情也對你的健康有好處。

Appreciation can protect the heart, according to a 1995 study, not to mention bolster the immune system and even lead to better sleep.
1995年的研究顯示，感激之情會保護心臟，更別說提高免疫系統、促進睡眠啦。

In Three Minutes: Make A Three-Minute Egg
三分鐘之內：吃雞蛋 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.
因其過高的膽固醇，雞蛋有點讓人避之不及。但雞蛋是簡單易做的食物其中好處多多，且能促進健康。它們富含膽鹼，維生素B對大腦功能不可或缺，還能減少很多心臟問題。

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.
研究顯示，以雞蛋爲主的早餐還能幫助減肥，這樣高蛋白的早餐，能讓你斷了吃零食的念想。

In Four Minutes: Take Some Deep Breaths
四分鐘之內：多做幾次深呼吸 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".
你不用持續做瑜伽，或是冥想來體驗深呼吸帶來的寧靜。無論你在哪，花幾分鐘用鼻子呼吸，數到三，暫停，然後再呼出，數到三甚至更長。深呼吸的時候別忘了告訴自己：“吸進，平和，呼出，淡定”。

In Five Minutes: Try A Mini-Circuit
五分鐘之內：小型運動 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分鐘來個速跑班，或是在森林裏散步，短短五分鐘的運動足夠激活你的新陳代謝了。試試這個五分鐘小運動吧

20 crunches
20個仰臥起坐

15 slow, controlled squats
15個緩慢的下蹲

10 slow, controlled pushups
10個緩慢的俯臥撐

10 burpees (squat-thrust-jumps)
10個全身運動（蹲下-伸腿-跳起）

In Six Minutes: Take The Stairs
六分鐘之內：爬樓梯 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.
你真的需要現在進辦公室麼？如果還有幾分鐘空閒，不如選擇爬樓梯吧。活動一下，能有效改善長期坐着帶來的壞影響。每天爬3-5層樓梯而不是坐電梯，能有效燃燒卡路里，並讓成年人一年減少2磅的重量哦。

In Seven Minutes: Read The Labels
七分鐘以內：看營養成分標籤 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.
事實證明，即使是很關注健康的人們，對營養成分的標籤關注其實也並不多。花點時間，別隻看卡路里啦，再看看脂肪含量、反式脂肪、糖分、食用分量，甚至纖維和其他的成分吧。

In Eight Minutes: Schedule That Appointment
八分鐘之內：安排個約會 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，你是個大忙人。但即使你只有幾分鐘的空餘時間，打個電話也花不了多久。當等到你真的面臨健康問題，你就不會再想說這樣的傻話：”我忙到連看醫生的時間都沒有了！“

In Nine Minutes: Pack A Lunch
九分鐘之內：準備個午餐 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.
如果你等到各種會議忙得不可開交時再去想午飯吃什麼，你可能就會隨手抓一個打包好的東西來墊墊飢。如果你有點遠見，不妨早上或頭一天晚上準備一下午餐吧，動手做個營養豐富的午餐。這樣你不僅能自己控制鈉和脂肪含量，還能省錢哦。

In 10 Minutes: Take A Nap
十分鐘之內：打個盹 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？閉上眼睛休息休息打個盹又沒啥不好意思，尤其是小睡可是好處多多。打個盹不僅能讓你清醒起來，研究顯示這還能提高記憶力、創造力和效率。最好的是什麼？十分鐘就夠啦。睡得過多反而會讓你醒的時候感覺更困。