有氧運(yùn)動(dòng)：保持健康的十大理由

Regardless of age, weight or athletic ability, aerobic exercise is good for you. See why — then prepare yourself to get moving.

無(wú)論任何年齡，體重或身體素質(zhì)，有氧運(yùn)動(dòng)都對(duì)你的身體有益。讓我們來(lái)看看原因，再做好準(zhǔn)備開(kāi)始運(yùn)動(dòng)。

By Mayo Clinic staff

梅歐診所著

Regular aerobic activity — such as walking, bicycling or swimming — can help you live longer and healthier. Need motivation? See how aerobic exercise affects your heart, lungs and blood flow. Then get moving and start reaping the rewards.

一般的有氧運(yùn)動(dòng)——比如走路，騎車或游泳，它們能讓你活得更長(zhǎng)久，更健康。那需要大量運(yùn)動(dòng)嗎？看看有氧運(yùn)動(dòng)是如何影響你的心，肺和血液循環(huán)的。然后開(kāi)始動(dòng)起來(lái)，這樣才開(kāi)始有所回報(bào)。

How your body responds to aerobic exercise

有氧運(yùn)動(dòng)使身體產(chǎn)生什么變化

During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll notice your body's responses quickly.

通過(guò)有氧運(yùn)動(dòng)，你不斷地鍛煉手臂，大腿和臀部的肌肉。你會(huì)發(fā)現(xiàn)身體很快有了變化。

You'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs. Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. Your body will even release endorphins, natural painkillers that promote an increased sense of well-being.

你的呼吸變得急促，這使得你的血液中氧氣的含量最大化。心跳加速，加快血液流動(dòng)到肌肉，流回肺里。毛細(xì)血管擴(kuò)張把更多氧氣送入肌肉中并帶走排泄物，如二氧化碳和乳酸。身體甚至釋放內(nèi)啡肽，是能提升身體免疫力的天然止痛藥。

What aerobic exercise does for your health

有氧運(yùn)動(dòng)對(duì)健康的作用

Regardless of age, weight or athletic ability, aerobic activity is good for you. As your body adapts to regular aerobic exercise, you'll get stronger and fitter. Consider the following 10 ways that aerobic activity can help you feel better and enjoy life to the fullest.

無(wú)論任何年齡，體重或身體素質(zhì)，有氧運(yùn)動(dòng)對(duì)人身體都有好處。你的身體適應(yīng)日常的有氧運(yùn)動(dòng)時(shí)，你就變得更加強(qiáng)壯，更加健康。記住以下十條，有氧運(yùn)動(dòng)會(huì)讓你感覺(jué)良好，盡情享受生活。

Aerobic activity can help you:

有氧運(yùn)動(dòng)能幫助你以下方面

    Keep excess pounds at bay

避免增重

    Combined with a healthy diet, aerobic exercise helps you lose weight — and keep it off.

加上健康飲食，有氧運(yùn)動(dòng)幫助你減肥，減少食量。

    Increase your stamina

增強(qiáng)耐力

    Aerobic exercise may make you tired in the short term. But over the long term, you'll enjoy increased stamina and reduced fatigue.

有氧運(yùn)動(dòng)會(huì)讓你短時(shí)間內(nèi)感到疲倦。但長(zhǎng)此以往，你自然就耐力變強(qiáng)，疲憊漸少。

    Ward off viral illness

少生病

  

    Aerobic exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu.

有氧運(yùn)動(dòng)增強(qiáng)你的免疫能力，使你遠(yuǎn)離輕微的疾病，如感冒和流感

    Reduce your health risks

減少你的健康危機(jī)

    Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.

有氧運(yùn)動(dòng)減少了許多危險(xiǎn)情況的發(fā)生，包括超重，心臟病，高血壓，第二類糖尿病，中風(fēng)以及現(xiàn)有種類的癌癥。負(fù)重有氧鍛煉，比如走路，減少骨質(zhì)疏松的發(fā)病。

    Manage chronic conditions

有效控制慢性疾病

    Aerobic exercise helps lower high blood pressure and control blood sugar. If you've had a heart attack, aerobic exercise helps prevent subsequent attacks.

有氧運(yùn)動(dòng)能使血壓降低，控制血糖。

    Strengthen your heart

強(qiáng)壯你的心臟

    A stronger heart doesn't need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.

強(qiáng)有力的心臟不必跳動(dòng)得快。有力的心臟要更有效地壓送血液，使血液流遍全身。

    Keep your arteries clear

保持動(dòng)脈暢通

    Aerobic exercise boosts your high-density lipoprotein (HDL or "good") cholesterol and lowers your low-density lipoprotein (LDL or "bad") cholesterol. The potential result? Less buildup of plaques in your arteries.

有氧運(yùn)動(dòng)增加了你的高密度脂蛋白的膽固醇，減少了低密度脂蛋白的膽固醇。那結(jié)果是？減少了你動(dòng)脈中血小板的形成。

    Boost your mood

改善你的心情

    Aerobic exercise can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.

有氧運(yùn)動(dòng)能緩解消極郁悶的情緒，減輕由于焦慮導(dǎo)致的緊張，變得更放松。

    Stay active and independent as you age

隨著年齡的增長(zhǎng)保持積極獨(dú)立的態(tài)度

    Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week seems to reduce cognitive decline in older adults.

有氧運(yùn)動(dòng)鍛煉了肌肉，當(dāng)你年老時(shí)仍能靈活自如。它還使你頭腦清醒。每星期有三天每天至少三十分鐘的有氧運(yùn)動(dòng)能相對(duì)減輕老年人認(rèn)知下降的程度。

    Live longer

壽命更長(zhǎng)

    Studies show that people who participate in regular aerobic exercise live longer than those who don't exercise regularly.

研究表明進(jìn)行日常有氧運(yùn)動(dòng)的人們比日常不運(yùn)動(dòng)的人們活得更久。

Take the first step

從小做起

Ready to get more active? Great. Just remember to start with small steps. If you've been inactive for a long time or if you have a chronic health condition, get your doctor's OK before you start.

做好積極運(yùn)動(dòng)的準(zhǔn)備了嗎?很好。要記住從小處著手。如果你很長(zhǎng)時(shí)間沒(méi)有運(yùn)動(dòng)或你有慢性疾病的話，在開(kāi)始運(yùn)動(dòng)前先取得醫(yī)生的同意。

When you're ready to begin exercising, start slowly. You might walk five minutes in the morning and five minutes in the evening. The next day, add a few minutes to each walking session. Pick up the pace a bit, too. Soon, you could be walking briskly for at least 30 minutes a day — and reaping all the benefits of regular aerobic activity.

你準(zhǔn)備開(kāi)始運(yùn)動(dòng)時(shí)，慢慢來(lái)。你必須早晚各行走五分鐘。第二天，在早晚都增加一些時(shí)間。也可以加快些步伐。不久，你每天至少能輕快地走三十分鐘，也從日常的有氧運(yùn)動(dòng)中獲得益處。

Other options might include cross-country skiing, aerobic dancing, swimming, stair climbing, bicycling, jogging, elliptical training or rowing. If you have a condition that limits your ability to participate in aerobic activities, ask your doctor about alternatives. If you have arthritis, for example, aquatic exercises may give you the benefits of aerobic activity without stressing your joints.

其他的方式可能包括越野滑雪，有氧舞蹈，游泳，爬樓梯，騎單車，慢跑或劃船。如果你身體有不方便進(jìn)行有氧鍛煉的話，就咨詢醫(yī)生相關(guān)事宜。若是有關(guān)節(jié)炎，比如水上運(yùn)動(dòng)可能讓你享受有氧運(yùn)動(dòng)的益處時(shí)又不會(huì)增加你關(guān)節(jié)的壓力。