冬天散步對健康的3個好處

冬天散步對健康的3個好處

Though many of us are tempted to stay inside curled up on the couch with hot cocoa during the cold winter weather, there are health benefits to bundling up and heading outside for a long walk instead.

盡管在寒冷的冬天，我們中的許多人都喜歡蜷縮在沙發(fā)上喝著熱可可，但把身體束得嚴(yán)嚴(yán)實實，但實際上到外面去散散步對健康是有好處的。

A frozen river with swans and ducks. . naipung/Shutterstock

Sunlight for strong bones

陽光可以強健骨骼

Vitamin D is an important part of keeping bones strong, and not getting outside means decreased production in our bodies. According to Wheaton Franciscan Healthcare, "Getting just 15 minutes of sun on your face and hands two to three times per week should suffice for getting enough sun for vitamin D production. Sun exposure triggers vitamin D production in the skin, and bones need vitamin D to make the body absorb bone-strengthening calcium properly." So be sure to take advantage of every sunny winter day and go for a walk.

維生素D是保持骨骼強壯的重要組成部分，不出門就會減少體內(nèi)的維生素D生成。根據(jù)惠頓圣方濟會保健中心的說法，“只要你的臉和手每周曬兩到三次，15分鐘的陽光就足夠產(chǎn)生維生素D了。暴露在陽光下會促使皮膚產(chǎn)生維生素D，骨骼需要維生素D來讓身體適當(dāng)?shù)匚赵鰪姽趋赖拟}。”所以一定要利用每一個陽光明媚的冬天去散步。

Boost your mood

提升你的情緒

The winter doldrums are all too common when the days are shorter, the weather is colder and we feel compelled to stay inside. Exercise helps counter this mild depression, releasing endorphins that pick up your mood. So, it's extra important to walk in winter to chase away the blues, and even short walks can make a difference.

當(dāng)白天變短，天氣變冷，我們不得不待在室內(nèi)時，冬季的情緒就變得很常見了。運動有助于對抗這種輕度抑郁，釋放內(nèi)啡肽，使你的情緒好轉(zhuǎn)。所以，在冬天散步趕走憂郁尤為重要，即使是短時間的散步也能起到作用。

LiveStrong writes, "Many people think that you must exercise an exorbitant amount of time to trigger endorphin release; however, moderate amounts of exercise lasting 20 to 30 minutes can cause endorphin release. In fact, if you are new to exercising, you may experience stronger effects of endorphins than someone who has regularly been exercising, since your brain is not used to the endorphin rush."

LiveStrong寫道:“很多人認(rèn)為必須鍛煉過量才能觸發(fā)內(nèi)啡肽的釋放;然而，持續(xù)20到30分鐘的適度鍛煉會導(dǎo)致內(nèi)啡肽的釋放。事實上，如果你剛開始鍛煉，你可能會比那些經(jīng)常鍛煉的人感受到更強烈的內(nèi)啡肽效應(yīng)，因為你的大腦還不習(xí)慣內(nèi)啡肽的激增。”

Burn extra calories

燃燒多余的卡路里

There are a couple ways that walking in winter may help you burn extra calories and stay fit.

冬天散步有幾種方法可以幫助你燃燒多余的卡路里并保持健康。

Being cold helps you burn more calories as the body has to work harder to maintain your core temperature. The Atlantic writes, "In the journal Trends in Endocrinology and Metabolism, scientists from Maastricht University in The Netherlands argue that when exercise isn't an option, 'regular exposure to mild cold may provide a healthy and sustainable alternative strategy for increasing energy expenditure.'" So, just going out for a stroll in cold winter weather may be a way to boost your body's calorie-burning abilities as your body is working to keep you warm as well as keep you moving.

寒冷可以幫助你燃燒更多的卡路里，因為身體需要更努力地工作來保持核心溫度。《大西洋月刊》寫道:“荷蘭馬斯特里赫特大學(xué)的科學(xué)家在《內(nèi)分泌與代謝趨勢》期刊上指出，如果不能進行鍛煉，‘經(jīng)常暴露在溫和的寒冷中，可能會為增加能量消耗提供一種健康、可持續(xù)的替代策略。”所以，在寒冷的冬天出去散步可能是一種提高身體燃燒卡路里能力的方法，因為你的身體在工作，讓你變得暖和。

Prevention notes that according to Alan Mikesky, Ph.D., director of the human performance and biomechanics laboratory at Indiana University-Purdue University in Indianapolis, "The invigorating cold air can clear your mind and reduce stress, which can be helpful for weight loss... Even if you have to walk slower because of the weather, you may be burning more calories. And trudging through snow or walking into the wind takes more energy."

《預(yù)防》雜志指出，根據(jù)位于印第安納波利斯的印第安納大學(xué)-普渡大學(xué)人類表現(xiàn)和生物力學(xué)實驗室主任艾倫·邁克斯基博士的說法，“令人清爽的冷空氣可以讓你頭腦清醒，減輕壓力，有助于減肥……即使你因為天氣的原因不得不放慢腳步，你也可以燃燒更多的卡路里。在雪地里跋涉或在風(fēng)中行走會消耗更多的能量。”