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As the days draw in and temperatures drop, you may be tempted to hang up your exercise gear and hibernate. Don’t! It may be cold outside but winter needn’t be the unhealthiest time of year for you and your family. Stay active throughout autumn and winter to beat those seasonal blues and feel on top of the world.
當(dāng)冬天來臨，氣溫降低，你或許想收起你的健身器材，進入“冬眠”了。千萬別！外面可能是很冷，但冬天不應(yīng)該成為你和家人不健康的時段。無論秋天還是冬天，都要保持活力，打敗季節(jié)性憂郁，讓自己處于最佳狀態(tài)。
Here are four ways to make sure that even when your body is telling you to hibernate you can keep healthy and fit, no matter what the weather’s like:
盡管身體告訴你是時候“冬眠”了，但是以下四個方法可以讓你無論在何種天氣，都保持身體健康。
1. Eliminate your sleep debt
1. 消除睡眠負擔(dān)
“On average we sleep six-and-a-half hours a night, much less than the seven to nine hours recommended,” says the spokesperson at the Sleep Council, which aims to raise awareness of the importance of a good night’s sleep to health and wellbeing. But in winter, we naturally sleep more, due to the longer nights. “It’s perfectly natural to adopt hibernating habits when the weather turns cold.”
睡眠委員會的發(fā)言人表示，“我們每晚平均要睡眠6.5小時，比建議的7到9小時要短”，這是要提高人們對一個好的晚間睡眠對身體健康重要性的意識。但是，在冬天，我們要多睡一點，因為冬天晚間時間長。“當(dāng)天氣轉(zhuǎn)冷，采取‘冬眠習(xí)慣’是非常自然的事情。”
2. Drink more milk
2. 多喝牛奶
You are 80% more likely to get a cold in winter so making sure your immune system is in tip-top condition is important. Milk and dairy products such as cheese, yoghurt and fromage frais are great sources of protein and vitamins A and B12. They’re also an important source of calcium, which helps keep our bones strong. Try to go for semi-skimmed or skimmed milk, rather than full fat, and low-fat yoghurts.
在冬天，你有80%的機會換感冒，因此，讓你的免疫系統(tǒng)處于巔峰狀態(tài)尤其重要。牛奶和奶制品如芝士、酸奶和奶酪都是蛋白質(zhì)和維他命A和B12的重要來源。同時也是鈣質(zhì)的重要來源，可以讓你的骨頭堅實。嘗試喝半脫脂牛奶或脫脂牛奶，而不喝全脂或低脂酸奶。
3. Eat more fruit and veg
3. 多吃水果和蔬菜
Ensure that you still keep your diet healthy and include five portions of fruit and veg a day but not unhealthy comfort food. If you find yourself craving a sugary treat, try sweet dried fruits such as dates or raisins. Winter vegetables such as carrots and turnips can be roasted, mashed or made into soup for a comforting winter meal for the whole family.
確保飲食均衡營養(yǎng)，保持每天五份水果和蔬菜，而不是吃不健康的消閑食品。如果你真的想吃些含糖小吃，你可以吃些甜干果如大棗和葡萄干。紅蘿卜和白蘿卜這類冬季蔬菜可以烤著吃，或磨成漿放進湯里作為全家人的溫暖冬天晚餐。
4. Try new activities for the whole family
4. 和家人進行新活動
Don’t use the cold winter months as an excuse to stay in and lounge around. Regular exercise helps to control your weight, boost your immune system and is a good way to break the tension that can build if the family is constantly cooped up inside the house.
不要把冬天天氣寒冷作為呆在家里和閑逛的借口。常規(guī)鍛煉可以控制你的體重，促進免疫系統(tǒng)循環(huán)。家人經(jīng)常禁閉在家里會引發(fā)緊張關(guān)系，外出鍛煉同時也是打破緊張關(guān)系的好方法。
Don’t worry if you’ve not done much for a while, these exercises are easy, gentle to follow and can also be done indoors.
雖然你很久沒做運動，但也無須擔(dān)心，以下的鍛煉簡單輕松，也可以在室內(nèi)完成。
if you’re not keen on exercising outdoors, check out our 10-minute home exercise routines:
如果你不想去室外鍛煉，可以看一下我們?yōu)槟闾峁┑?0分鐘在家鍛煉運動：
6-minute warm-up
6分鐘熱身運動
10-minute home cardio workout
10分鐘有氧運動
10-minute home toning workout
10分鐘塑身運動
Stretching after exercising
伸展運動
Something you enjoy
在享受中運動
Choose an activity that you enjoy. Now might be the time to try something new that you can do indoors, such as:
選擇你可以從中享受的運動。這個時間最適合在室內(nèi)做的新鍛煉模式：
archery
箭術(shù)
badminton
羽毛球
bowls
保齡球
cycling
自轉(zhuǎn)腳踏車運動
dancing
跳舞
curling
冰壺運動
fencing
擊劍
fitness classes
健身班
five-a-side football
五人制足球
handball
手球
judo
柔道
pilates
普拉提健身課程
squash
壁球
swimming
冬泳
table tennis
乒乓球
tai chi
太極拳
yoga
瑜伽
