有氧运动：保持健康的十大理由

译者 休闲生活

Aerobic exercise: Top 10 reasons to get physical

有氧运动：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.

无论任何年龄，体重或身体素质，有氧运动都对你的身体有益。让我们来看看原因，再做好准备开始运动。

By Mayo Clinic staff

梅欧诊所著

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.

一般的有氧运动——比如走路，骑车或游泳，它们能让你活得更长久，更健康。那需要大量运动吗？看看有氧运动是如何影响你的心，肺和血液循环的。然后开始动起来，这样才开始有所回报。

How your body responds to aerobic exercise

有氧运动使身体产生什么变化

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

通过有氧运动，你不断地锻炼手臂，大腿和臀部的肌肉。你会发现身体很快有了变化。

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.

你的呼吸变得急促，这使得你的血液中氧气的含量最大化。心跳加速，加快血液流动到肌肉，流回肺里。毛细血管扩张把更多氧气送入肌肉中并带走排泄物，如二氧化碳和乳酸。身体甚至释放内啡肽，是能提升身体免疫力的天然止痛药。

What aerobic exercise does for your health

有氧运动对健康的作用

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.

无论任何年龄，体重或身体素质，有氧运动对人身体都有好处。你的身体适应日常的有氧运动时，你就变得更加强壮，更加健康。记住以下十条，有氧运动会让你感觉良好，尽情享受生活。

Aerobic activity can help you:

有氧运动能帮助你以下方面

    Keep excess pounds at bay

避免增重

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

加上健康饮食，有氧运动帮助你减肥，减少食量。

    Increase your stamina

增强耐力

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

有氧运动会让你短时间内感到疲倦。但长此以往，你自然就耐力变强，疲惫渐少。

    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.

有氧运动增强你的免疫能力，使你远离轻微的疾病，如感冒和流感

    Reduce your health risks

减少你的健康危机

    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.

有氧运动减少了许多危险情况的发生，包括超重，心脏病，高血压，第二类糖尿病，中风以及现有种类的癌症。负重有氧锻炼，比如走路，减少骨质疏松的发病。

    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.

有氧运动能使血压降低，控制血糖。

    Strengthen your heart

强壮你的心脏

    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.

强有力的心脏不必跳动得快。有力的心脏要更有效地压送血液，使血液流遍全身。

    Keep your arteries clear

保持动脉畅通

    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.

有氧运动增加了你的高密度脂蛋白的胆固醇，减少了低密度脂蛋白的胆固醇。那结果是？减少了你动脉中血小板的形成。

    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.

有氧运动能缓解消极郁闷的情绪，减轻由于焦虑导致的紧张，变得更放松。

    Stay active and independent as you age

随着年龄的增长保持积极独立的态度

    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.

有氧运动锻炼了肌肉，当你年老时仍能灵活自如。它还使你头脑清醒。每星期有三天每天至少三十分钟的有氧运动能相对减轻老年人认知下降的程度。

    Live longer

寿命更长

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

研究表明进行日常有氧运动的人们比日常不运动的人们活得更久。

Take the first step

从小做起

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.

做好积极运动的准备了吗?很好。要记住从小处着手。如果你很长时间没有运动或你有慢性疾病的话，在开始运动前先取得医生的同意。

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.

你准备开始运动时，慢慢来。你必须早晚各行走五分钟。第二天，在早晚都增加一些时间。也可以加快些步伐。不久，你每天至少能轻快地走三十分钟，也从日常的有氧运动中获得益处。

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，爬楼梯，骑单车，慢跑或划船。如果你身体有不方便进行有氧锻炼的话，就咨询医生相关事宜。若是有关节炎，比如水上运动可能让你享受有氧运动的益处时又不会增加你关节的压力。