养成10大好习惯，远离疾病痛苦

1. 步行上班

走路去上班，或者骑车去，或者至少走楼梯上去。并不是所有人都有时间和精力每天运动多少时间，解决方案很简单，那就随时随地地动起来吧。在跑步机上背演讲，一边看电视一边做仰卧起坐，自己都可以找到一个方法让你每天有运动的机会。

No.1 - Walk to work

Walk to the office, ride your bike or at least take the stairs. You get the idea. It's naive to think that men everywhere have the time, patience and commitment to exercise frequently enough to maximize physical fitness. The solution then is to improvise. Whether it's reciting a presentation while on the treadmill or watching your favorite show while doing sit-ups, find a creative way to fit physical activity into your day. It's the one healthy habit that will forever ensure that you're always primed, ready and raring to go regardless of what physical challenge is put in front of you。

2. 每周运动3-4次

如果你成天窝在沙发里头，神都救不了你。人要活，就要动。可是多少运动才够呢？每天30分钟中等强度的运动是最能防止疾病和保持身材的。

No.2 - Exercise at least 3-4 times a week

All the healthy habits in the world won't help your overall fitness if you sit on the couch all day. To be a healthy man, get up and get active. But how much exercise is enough? Most major health organizations suggest at least 30 minutes of regular, moderate-intensity physical activity on most days to prevent cardiovascular diseases and to maintain fitness. This, of course, comes with the footnote that more exercise is always better。

3. 充足的睡眠

不管你再怎么忙，身体是革命的本钱，为工作牺牲睡眠不可取。研究显示好的睡眠很重要，不过这点儿应该每个人都有深刻体验无需提醒，只是有的时候做不做得到的问题。

No.3 - Get enough sleep

Today's working man is busy, we get that. If physical fitness is a concern, though (and it should be)， today's man should not sacrifice sleep for work. Research strongly supports the need for a good sleep, but we probably don't really need to remind you of that. Every man, woman and child knows the difference between a good night of sleep and a poor one. Get on a schedule, remove distractions and plan your day well. Get a good sleep。

4. 随身带水随时喝

一瓶水其实还是很好随身带着的，虽然算不上什么时尚配饰来着。身体总是需要很多水分，用来润滑肌肉和关节。中度的缺水就会使得身体机能下降，造成肌肉损伤哦。

No.4 - Carry a bottle of water with you

It may not be the most stylish fashion accessory, but a bottle of water sure can come in handy. Despite the fact that no one really knows how much water we need to drink, the reality is that our bodies are composed primarily of water. We need water to lubricate our joints and maintain our muscles. Even mild dehydration can greatly reduce physical performance and will predispose muscles to injury. By carrying a water bottle with you, you'll never go thirsty again。

5. 少食多餐

一日三餐的习惯好像是别人告诉你应该怎么做而已。虽然没错，但是更多的专家告诉我们说一天吃5-6顿才更健康。不过每一顿吃的量得更小一些哦。

No.5 - Eat smaller meals, more frequently

Most of us stick to a three-meal-a-day or four-meal-a-day regimen (probably because tradition tells us to). While there's generally nothing wrong with that, more and more experts are suggesting that it's time we up the number of meals we eat per day to five or six. Although the optimal number of meals remains unclear, planning meals properly and limiting portion size will at least prevent overeating (and it's overeating that tends to have the greatest impact on overall physical fitness)。

6. 零食也要吃得健康，避免垃圾食品

如果你习惯一日三餐，那么餐间你一定会吃点儿小零食。传统的垃圾食品扔掉吧，健康的零食才会让你保持精力又不至于牺牲了健康。高糖高脂肪的垃圾食品会带来精力的骤升骤降。健康的小零食会让你一天精力平稳。

No.6 - Substitute healthy snacks for junk food

If you're a three-meal-per-day guy, chances are that your energy levels take a dive between meals. By refueling with healthy snack foods, instead of traditional junk food, you'll keep your energy levels high without sacrificing your health. Traditional junk foods tend to be high in sugars and fat. When consumed, these foods will give an immediate boost of energy, followed by a big energy drop. Eating healthy snacks, on the other hand, can help to ensure that your energy stays level throughout the day。

7. 健康早餐很重要

早餐的确是一天中最重要的一顿。一顿健康早餐不但能开始一整天的新陈代谢，而且有研究显示还能改进身心状况。清淡健康的早餐应该包括足够的碳水化合物、蛋白质和一点儿健康脂肪。蛋白菠菜蛋卷外加鳄梨片儿和全麦土司最好了。

No.7 - Eat a healthy breakfast

You've probably heard it before, but breakfast really is the most important meal of the day. Not only does eating a healthy breakfast kick-start your metabolism, but studies suggest that it also improves both physical and mental well-being. To keep yourself fully fueled and at your physical best, eat a light breakfast that includes carbs, protein and a little bit of healthy fat. An egg-white spinach omelet with sliced avocado and some whole-grain toast will do the trick!

8. 从丹田呼吸，别从胸腔

大部分人的呼吸方式都不正确，都是从胸腔吸气吐气，气都很短。我们应该从腹部和胸腔之间的横膈膜呼吸，这样能增加氧分摄入，同时放松身心。

No.8 - Breathe from your stomach, rather than your chest

Most men and women don't breathe properly. Many of us breathe from our chest, taking short, rapid breaths. We should, however, be breathing from the diaphragm, an area between the stomach and chest. Breathing in this way takes less effort, maximizes oxygen intake and relaxes both body and mind. Simply changing our breathing pattern can have a drastic impact on physical performance and anxiety levels. So research diaphragmatic breathing to learn how。

9. 早晚都要动动筋骨

保持身材匀称、身体健康不受伤，很大程度上取决于身体的柔韧性。大部分人都是坐办公室的干活，浑身肌肉都很紧，于是不知道什么时候激烈动一下就会容易造成损伤。保证身体机能好，像一座上了油的机器一样正常运转，就要每天早晚热身后动动筋骨，就算不是强度很大的运动，也要左三圈右三圈脖子扭扭屁股扭扭。

No.9 - Stretch in the morning and at night

Staying physically fit, healthy and injury-free relies heavily on our physical flexibility. As many of us sit behind desks for most of our waking life, our muscles stay stiff and contracted, greatly increasing the chance of injury during unplanned physical activity. To ensure that your body functions as a well-oiled man machine, stretch every morning and night (after a reasonable warm-up, of course) or at least undertake some light physical activity that tests your full range of motion。

10. 坐如钟，站如松

古话说，坐如钟、站如松、行如风、卧如弓。这话一点儿没错。你的身体需要百分百的呵护，尤其是腰背部分。负重什么的时候一定要姿势正确，弯曲膝盖，背部挺直，双脚用力。

No.10 - Bend over the proper way

According to an old saying, the body is a temple. So, no matter what shape you may be in, your body requires no less than 100% respect and care. This is particularly true of the back, the oft-injured anchor of the body. To prevent injury and ensure that your back is mobile and ready for action, always practice proper lifting technique: Bend your knees, keep your back straight and lift with your legs。