LOHAS in Winter 樂活於冬日
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，但冬天不應該成爲你和家人不健康的時段。無論秋天還是冬天，都要保持活力，打敗季節性憂鬱，讓自己處於最佳狀態。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:
儘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
“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，因爲冬天晚間時間長。“當天氣轉冷，採取‘冬眠習慣’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，讓你的免疫系統處於巔峯狀態尤其重要。牛奶和奶製品如芝士、酸奶和奶酪都是蛋白質和維他命A和B12的重要來源。同時也是鈣質的重要來源，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，保持每天五份水果和蔬菜，而不是吃不健康的消閒食品。如果你真的想吃些含糖小吃，你可以吃些甜乾果如大棗和葡萄幹。紅蘿蔔和白蘿蔔這類冬季蔬菜可以烤着吃，或磨成漿放進湯裏作爲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爲呆在家裏和閒逛的藉口。常規鍛鍊可以控制你的體重，促進免疫系統循環。家人經常禁閉在家裏會引發緊張關係，外出鍛鍊同時也是打破緊張關係的好方法。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，但也無須擔心，以下的鍛鍊簡單輕鬆，也可以在室內完成。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鍊，可以看一下我們爲你提供的10分鐘在家鍛鍊運動：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做的新鍛鍊模式：archery
箭術badminton
羽毛球bowls
保齡球cycling
自轉腳踏車運動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
