你不用持续做瑜伽,或是冥想来体验深呼吸带来的宁静。无论你在哪,花几分钟用鼻子呼吸,数到三,暂停,然后再呼出,数到三甚至更长。深呼吸的时候别忘了告诉自己:“吸进,平和,呼出,淡定”。
In Five Minutes: Try A Mini-Circuit
五分钟之内:小型运动 It won't make up for a 45-minute Spinning class or a long walk in the woods, but even just a five-minute workout is enough to rev your metabolism. Try this five-minute circuit:
你不需要花45分钟来个速跑班,或是在森林里散步,短短五分钟的运动足够激活你的新陈代谢了。试试这个五分钟小运动吧
20 crunches
20个仰卧起坐
15 slow, controlled squats
15个缓慢的下蹲
10 slow, controlled pushups
10个缓慢的俯卧撑
10 burpees (squat-thrust-jumps)
10个全身运动(蹲下-伸腿-跳起)
In Six Minutes: Take The Stairs
六分钟之内:爬楼梯 Do you really need to get up to the office right now? With a few minutes to spare, take the stairs instead. Adding even just a little movement to your day can help fight the adverse effects sitting too much. And adding three to five sets of stairs a day instead of zooming up in that elevator can burn enough calories to negate the average adult's yearly one to two-pound weight gain.
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