疫情之下，你的腰围还好吗？是一边跳本草纲目一边熬夜，还是觉得出汗多就是燃脂、主食一概不吃……

近日，话题#我国超一半成年人超重或肥胖#登上微博热搜，引网友热议。目前，全球有超10亿肥胖人口。据世卫组织，到2025年，将有大约1.67亿人因超重或肥胖变得不健康。

More than 1 billion people worldwide are obese – 650 million adults, 340 million adolescents and 39 million children. This number is still increasing. WHO estimates that by 2025, approximately 167 million people – adults and children – will become less healthy because they are overweight or obese.

5月11日是世界防治肥胖日，一起和双语君运动起来，保持健康吧。

为何要坚持身体活动

肥胖常常对包括心脏、肝脏、肾脏、关节和生殖等在内的大多数身体系统产生影响。它可能是一系列如II型糖尿病、心血管疾病、高血压和中风、各种形式的癌症等非传染性疾病的诱因，亦可能导致一些心理健康问题。

据世卫组织，肥胖患者因新冠肺炎住院的可能性也高出三倍。

Obesity is a disease impacting most body systems. It affects the heart, liver, kidneys, joints, and reproductive system. It leads to a range of noncommunicable diseases (NCDs), such as type 2 diabetes, cardiovascular disease, hypertension and stroke, various forms of cancer, as well as mental health issues. People with obesity are also three times more likely to be hospitalized for COVID-19.

而有规律的身体活动不仅有益于身体健康，可以降低高血压，有助于控制体重并降低诸多疾病的患病风险，还可以增强骨骼和肌肉力量，并提高平衡、柔韧和健美程度。

此外，有规律的身体活动还有助于精神健康，并可以降低患上抑郁症和认知能力下降的风险，能够延缓痴呆症的形成——并提高整体幸福感。

Regular physical activity is proven to help prevent and manage noncommunicable diseases such as heart disease, stroke, diabetes and several cancers. It also helps prevent hypertension, maintain healthy body weight and can improve mental health, quality of life and well-being.

居家能做哪些运动

疫情期间，适当的放松和身体活动不仅可以丰富居家生活，还可以有效调节情绪，缓解身体长期坐躺的疲劳。

Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time.

身体活动形式多样，不必非得是换上装备去健身房锻炼，或去公园、操场等开阔地带进行体育运动，跳舞、打扫房间等都属于身体活动。方寸之间，可以做的简单运动也有很多，双语君在这里就为大家推荐一些。

❶ Walking 走步

An effective walking workout at home will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the job!

在家里走步锻炼有助于强健你的双腿，还是一种低强度的有氧运动。如果家里没有楼梯，你就在家里来回走几次就行——也许不是很刺激，但却能有效健身。

tone up: 增强；使更健康

❷ Jumping Jacks 开合跳

These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up, too.

开合跳总是很有趣，它会让你回忆起自己的童年。谁小时候没玩过开合跳呢？开合跳还是很棒的有氧运动，而且有助于热身，是不是有点惊讶？

❸ Pushups 俯卧撑

These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.

俯卧撑应该不是许多人最爱的运动，不过尽管做起来比较难，你还是可以找到更容易完成的方法。你不需要假装自己是拳王洛奇，用一只手做；你只要用适合自己的方式做就行了。在做俯卧撑的时候可以膝盖着地，而不是双腿绷直。也可以对着墙壁站着做，这样可以强健臂力，并锻炼出胸肌。

❹Crunches 卷腹

The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.

卷腹是强健腹肌的最佳运动。当你刚开始做卷腹时，不用把你的头抬得那么高。只要你坚持做到肌肉有感觉，你就能见到效果。

❺ Leg Lifts 抬腿

These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.

抬腿运动有助于锻炼腿上的肌肉，增强腿部的力量。如果你发现绷直腿做抬腿运动很难，那么可以让腿微曲。

❻ Squats 深蹲

These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.

深蹲运动对你的腿部和臀部都很有好处。如果你觉得深蹲太难，你甚至可以坐在椅子上再站起来。只要你重复做几次，就会对身体有益。

❼ Light Weight Lifting 轻量举重

No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or even water jugs.

不，你不需要为了做轻量举重而出门买昂贵的举重设备！只要在家里随便找一些东西来用就行。最开始你可以举一些轻的东西，比如一罐豌豆，然后慢慢练习举更重的东西。你可以用牛奶罐、瓶装洗衣液甚至水壶。

❽ Dancing 跳舞

Dancing is a wonderful exercise, which is great for your heart. It can lift your spirits as well, and give your overall feeling a boost.

跳舞是一项很棒的运动，对你的心脏有益。不仅如此，跳舞还能振奋你的精神，让你身心都愉快起来。

每个人的身体状况和运动能力不同，双语君建议大家选择适合自己的，循序渐进。

保持健康的生活方式，不应只在一时。

编辑：李金昳

来源：世界卫生组织 中国日报英语点津 人民日报