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People who maintain an exercise routine often deeply appreciate the positive changes it brings—not only improving physical health but also effectively relieving stress and anxiety, revitalizing both body and mind. For this reason, many consider exercise the ultimate "cure-all".
生活中，擁有運動習慣的人往往能深刻體會到運動帶來的積極變化——不僅讓身體更健康，還能有效釋放壓力、緩解焦慮，使整個人煥發活力。因此，很多人稱“運動是治愈一切的良藥”。
Recent studies suggest resistance training (e.g., squats, push-ups) may be a "natural remedy" for sleep.
近年來，多項研究表明，抗阻運動（如深蹲、俯臥撐等力量訓練），可能是提升睡眠質量的“天然良藥”。
Many people experience a mood boost after a sweaty workout. Exercise is widely recognized in clinical guidelines as an effective way to enhance mental health.
很多人都有這樣的體驗：經過一場大汗淋漓的運動后，心情明顯變好了！運動作為改善心理健康的有效手段，已在多個臨床實踐指南中得到認可。
A 15-year study of 80,000 people published in the Lancet found that racket sports (e.g., badminton, table tennis, tennis) reduce all-cause mortality by 47 percent.
知名醫學期刊《柳葉刀》曾發表一項涉及8萬人、持續15年的研究，結果顯示，最佳的延壽運動是揮拍類運動（羽毛球、乒乓球、網球等），可以降低全因死亡率47%。
A 2023 study in the British Journal of Sports Medicine showed that all exercises help reduce blood pressure, with isometric exercises (e.g., wall squats, planks, horse stance, heel raises) offering the greatest benefits.
2023年，國際權威期刊《英國運動醫學》發表的一項研究發現，所有類型的運動都有助于降低血壓，其中等長運動下降幅度最大，比如：靠墻靜蹲、平板支撐、站樁、扎馬步、提踵（踮腳尖）等。
Research indicates that strength training outperforms isometric exercises (e.g., planks, wall squats) and simple activities like walking or running in both increasing and maintaining bone density.
研究表明，力量訓練在增加和保持骨密度方面都好于平板支撐、靠墻半蹲這類等長運動，以及走路、跑步等簡單身體活動。
Chronic lower back pain is a common issue affecting many people. A June 2024 study published in the Lancet demonstrated that walking, a low-cost and low-risk exercise, significantly reduces the recurrence of lower back pain, particularly for those experiencing it for the first time.
腰酸背痛是困擾很多人的常見慢性病痛之一。2024年6月，國際著名醫學期刊《柳葉刀》發表的一項研究表明，步行不僅是一種低成本、低風險的運動，還能顯著減少下背痛的復發，特別是對于背痛初發者。
Exercising after 6 pm is most effective for lowering blood sugar and maximizing benefits for individuals with obesity or diabetes.
一天中最佳運動時間是18時以后，18時以后運動最有利于降低血糖。肥胖或糖尿病患者在18時以后運動最有效、獲益最大。
The ideal session length is 30 to 60 minutes, with peak benefits around 45 minutes. However, exceeding 90 minutes may have negative effects.
每次運動時間30~60分鐘最佳，其中在45分鐘左右達到峰值，如果運動時間超過90分鐘，還會產生負效應。
A moderate intensity level—ranging from 60 to 85 percent of maximum heart rate (approximately 100 to 140 beats per minute)—helps balance effectiveness and injury prevention.
運動應至少達到中等強度，即最大心率范圍控制在60%～85%，運動過程中心率一般在100～140次/分。
編輯：李金昳 黎霈融
見習編輯：裴禧盈
來源：央視新聞微信公眾號
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