30岁后我们应该怎么做才能保持健康？
What should we do to keep fit after 30s?
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要经常锻炼保持健康
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30岁后我们应该怎么做才能保持健康？
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In your 20s and 30s, your body is very different than it is in your 40s and 50s. In your younger years, it's easier to stay healthy, lose weight, maintain a good shape and pack on the muscles. As you age, it becomes harder and harder.
If you want to be healthy when you reach your 40s and 50s, it's time to start forming a few fitness habits now while you're still young. A lack of water leads to water retention, aging skin, a slow metabolism and many more problems.
If you get in the habit of drinking water while you're still young, you can slow the effects of aging. As you age, you lose both muscle tone and strength. The less muscle you have, the fewer calories you burn every day. If you want to stay in shape, it's time to start regular strength training.
Cut back on the cardio, and start hitting those weights or doing more bodyweight training. Don't take your strength training for granted. While you don't need to worry too much about injuries while young, an older you is more likely to get hurt if you don't work out with the right form.
在您20多岁和30多岁时，您的身体与40多岁或50多岁时非常不同。在你年轻的时候，保持健康、减肥、保持好身材和锻炼肌肉会更容易，随着年龄的增长，这些就变得越来越难。
如果您想在40多岁和50多岁时保持健康，那么现在是时候在您还年轻的时候开始养成一些健身习惯了。
缺水会导致皮肤老化、新陈代谢缓慢和更多问题，如果你在年轻的时候养成喝水的习惯，你可以减缓衰老的影响。
随着年龄的增长，您会失去肌肉张力和力量。你的肌肉越少，你每天燃烧的卡路里就越少。如果你想保持身材，是时候开始定期力量训练了。
减少有氧运动，开始做举重或做更多的体能训练。不要认为你的力量训练是很轻松的，虽然你在年轻时不需要太担心受伤，但如果你没有以正确的方法锻炼，年纪大的你更有可能受伤。
You may be comfortable in that pair of trainers, but they wear out within six months of regular running. Build the habit of switching them up after six to eight months of use, and you'll avoid a lot of stress injuries that can be common among runners.
You can't just build muscle, you need to improve balance by fitness products, posture and flexibility as well. Either Pilates or yoga will be an excellent choice to help you stay fit in every area of your life, so add at least a day or two of these workouts to your weekly plan.
现在学习正确的方法。如果你经常改变你的锻炼，你会以更全面的方式发展你的身体。与其坚持相同的有氧运动或力量训练程序，不如习惯于每月改变锻炼方式。
你可能穿着那双运动鞋很舒服，但它们在正常跑步的状态下六个月内就会出现磨损。养成在使用6到8个月后更换它们的习惯，您将避免很多跑步者常见的受伤情况。
你不能只是锻炼肌肉，你需要通过健身产品来改善身体平衡，同时瑜伽将是帮助您在生活的各个方面保持健康的绝佳选择，因此在您的每周计划中至少增加一两天这些锻炼。
Exercise.Make it a priority.
I’m a big fan of bicycling. I’ve biked to work, towed my kids for years until their combined weight was way past the chariot’s limit, and still bike everywhere I possibly can.
Lift weights when possible. Weight lifting cured my back problems, carpal tunnel, and knee problems. Weights also help bone density, posture, and brain chemistry.
Get some.
锻炼，把它作为优先事项。
我非常喜欢骑自行车。我骑自行车上班，骑自行车带我的孩子很多年，直到他们的总重量超过了车的极限，我仍然在我可能去的任何地方骑自行车。
尽可能练习举重。举重治愈了我的背部问题、腕部和膝盖问题。举重还有助于骨密度、身体姿态和大脑反应。
It’s not very hard to get in shape after 30.Walk at least 30 minutes.Watch your diet And Sleep at least 8 hours.
30岁以后要塑形不是很难。
步行至少 30 分钟。
注意你的饮食并且每天至少睡8小时。
If you have hit your thirties mark, then you might realize that exercise and a healthy lifestyle are no anger a choice but rather part of the prescxtion that your doctor has ordered as well. This is because as we get into our thirties, certain hormonal changes begin taking place in the body causing loss of muscle, reduce ion in bone density,Maximal oxygen uptake and loss of functional capacity, which affects how and how often you move throughout the day. You're thirty, not fifteen anymore accept this truth gracefully and work smartly around it. Just because you were the school champion in athletics does not mean that you can overnight begin to train with the same intensity that you did fifteen years ago.
You might also be suffering from adverse effects of years of sitting down, compromised gut health, incorrect training techniques in the past and might sometimes be on prescribed medication. Increase the intensity in your training gradually over time and days.
如果你已经三十多岁了，那么你可能会意识到锻炼和健康的生活方式不是自己最后的选择，而是医生开出的处方的一部分。这是因为当我们进入30多岁时，体内开始发生某些激素变化，导致肌肉流失，降低骨密度，最大摄氧量和功能能力丧失，这会影响您全天活动的方式和频率。你已经30岁了，而不是15岁，优雅地接受这个事实并巧妙地围绕它工作。
不能仅仅因为你曾经是学校的田径冠军，就意味着你可以在一夜之间开始以与十五年前相同的强度进行训练。您还可能会遭受多年久坐、肠道健康受损、过去不正确的训练技术以及有时服用处方药的不利影响，随着时间变化和天数增加逐渐增加训练强度。
Just like how you work irrespective of how you feel, it has to be the same approach with your fitness. One has to be mature enough to know that eating, exercising and enjoying healthy with fitness products is the way forward if you wish to still feel younger over the years. Though exercise by itself cannot cure diseases, it can reduce the risk factors and also improve your quality of life.
决定遵循有计划的锻炼方法，这意味着您开始缓慢而渐进地锻炼肌肉耐力、心血管健康和柔韧性等要素。不要被没有痛苦，没有收获的方法所迷惑。系统的长期健身方法更有可能产生预期的结果，而不是不需要全力以赴的那些方法。
就像你知道如何工作，而不管你的感觉如何，它必须与您的健身方式相同。一个人必须足够成熟，才能知道饮食、锻炼和享受健身产品带来的健康好处，如果您希望多年来保持年轻，这是前进的方向。虽然运动本身不能治愈疾病，但它可以减少很多危险因素，也可以提高你的生活质量。
Healthy Lifestyle Tips for all Maintaining healthy lifestyle is a crushing challenge to achieve that doesn’t correspond to the reality of everyday life. It’s hard to do a full-time job, Go to the gym, Cook a home-made dinner, Have a good time with your family and keep track of the kids.
Healthy lifestyle can include all these things, but it should not be defined through impressive demonstrations of health and fitness.
Such a large part of healthy living is really made up of little things that we do every day that are so small that they don’t feel important, but that, constantly over time, add up to produce great results.Maintaining a healthy lifestyle can be easy if you follow simple tips.
Here are some tips on how to make life healthier and happier. These are all simple, easy things.
我这里有一些让所有人保持健康生活方式的小贴士
保持健康的生活方式是一项艰巨的挑战，这与日常的工作生活的现实不符。我们很难在做一份全职工作的同时，还可以去健身房，做一顿自制的晚餐，和家人玩得开心，陪伴孩子。
健康的生活方式可以包括所有这些东西，但它不应该通过令人印象深刻的健康和健身示范来定义。
健康生活的很大一部分实际上是由我们每天所做的小事组成的，这些小事是如此之小以至于它们显得并不重要，但随着时间的推移，这些小事不断叠加起来会产生很好的效果。
如果您遵循这些简单的提示，保持健康的生活方式会很容易。
这里有一些关于如何让生活更健康、更快乐的小贴士，这些都是简单易行的事情。
The way your food is grown or raised can have a significant impact on your mental, emotional and environmental health. Organic foods are often more beneficial in terms of nutrients. Individuals with food allergy issues may benefit from the consumption of organic foods.
(2) Get into the habit of drinking a glass of water every morning
Best way of maintaining a healthy lifestyle is drinking water regularly. It is preferable to begin your day by drinking a glass of water every morning. This habit allows you to hydrate your body early in the morning. Morning hydration boosts the energy required at the start of the day.
(1) 尽可能选择吃有机食品
你的食物种植或饲养方式会对您的心理、情绪和环境健康产生重大影响，就营养而言，有机食品通常更有益。有食物过敏问题的人可能会从食用有机食品中受益。
(2)养成每天早上喝一杯水的习惯
保持健康生活方式的最佳方法是定期饮水。最好每天早上喝一杯水来开始新的一天。这个习惯可以让你在清晨为身体补充水分，早晨补水可增加一天开始时所需的能量。
As most houses have stairs, it’s worth taking advantage of that. Using a stairway instead of a lift is a simple physical activity that you can do in your everyday life. This activity strengthens your feet and is beneficial to the heart as well.
(4) Fill half your platter with vegetables
Eating vegetables on a daily basis helps maintaining a healthy lifestyle to achieve essential vitamins, minerals and other nutrients that are essential to keep you healthy.
(5) Keep track of your physical activity through fitness tracking
In this active lifestyle, it is not possible to audit our fitness activities by daily basis. But you can keep track of your physical activity through fitness tracking. You can see the number of steps and burn calories on a daily basis.
(3)保持体形时总是尝试使用楼梯
由于大多数房屋都有楼梯，因此值得利用。使用楼梯代替电梯是一种简单的身体活动，您可以在日常生活中进行。这项活动可以增强您的双脚，也对心脏有益。
(4) 将一半的盘子里装满蔬菜
每天吃蔬菜有助于保持健康的生活方式，以获得必需的维生素、矿物质和其他对保持健康至关重要的营养素。
(5)通过健身追踪应用程序来追踪您的身体活动
在这种积极的生活方式中，不可能每天审核我们的健身活动。但是您可以通过健身追踪运行程序来追踪您的身体活动。您可以查看每天的步数和燃烧的卡路里。
The human body requires exposure to sunlight during the day is essential to your wellness.
When the natural light from the sun hits the skin, it triggers the body to produce vitamin D.C.
It is advisable to get a minimum of 10-15 minutes of sunshine per day.
(7) Make your house full of plants
Indoor plants enhance the general appearance of an area. However, there are also added benefits.
Houseplants help boost mood, increase productivity, reduce stress. Above all, remove air pollution.
House plants freshness up the air by absorbing carbon dioxide. This helps get rid of harmful toxins.
(6) 尽可能多晒太阳
人体需要在白天暴露在阳光下，这对您的健康至关重要。
当来自太阳的自然光照射到皮肤上时，它会触发身体产生维生素D、C。
建议每天至少获得10-15分钟的阳光。
(7) 让你的房子充满植物
室内植物增强了一个区域的整体外观。但是，它也有额外的好处。
室内植物有助于改善情绪，提高生产力，减轻压力。最重要的是，消除空气污染。
室内植物通过吸收二氧化碳来清新空气。这有助于摆脱有害毒素。
Exercise regularly can be a way of maintaining a healthy lifestyle. Whether it’s walking, running, cycling or some other physical activity you want, strive to sweat in one way or another.
The body always tries to conserve toxins and works to eject them when they find their way into.
Proper sweating will eliminate toxins that support healthy immune function.
(9) Get a good night’s sleep
Having a good sleep is another example of maintaining a healthy lifestyle. The majority of adults need approximately 7-8 hours of good sleep every night. When you are unable to get enough sleep, change your routine also necessary to get good quality sleep on a regular basis, so that when you wake up, you feel refreshed.
(8)做让你多出汗的事情
定期锻炼是可以成为保持健康生活的一种方式。无论是步行、跑步、骑自行车还是您想要的其他体育活动，努力以一种或另一种方式出汗。
身体总是试图保存毒素，并在它们危害健康时将它们排出，适当的出汗将消除影响健康免疫功能的毒素。
(9) 睡一个好觉
睡个好觉是保持健康生活方式的另一个例子。大多数成年人每晚需要大约7-8小时的良好睡眠。当你无法获得足够的睡眠时，改变你的作息也是必要的，以定期获得高质量的睡眠，这样当你醒来时，你会感到神清气爽。
Here are the few tips on how to stay fit after 30s
1. Keep up a healthy weight
Notwithstanding its numerous hurtful impacts on physical wellbeing, being overweight can likewise influence spirit.
2. Exercise routinely
Practice a movement that interests to you and that will advance your cardiovascular, bone and muscle health, for example, strolling, cycling, swimming, moving, and so forth.
以下是30多岁后如何保持健康的一些技巧
1.保持健康的体重
超重不仅对自己的身体健康有许多有害的影响，同样的超重还会影响精神状况。
2. 经常锻炼
练习一项你感兴趣且能促进你的心血管、骨骼和肌肉健康的运动，例如散步、骑自行车、游泳等。
Cigarettes age quicker and harm health in a thousand different ways. No activity will positively affect your health.
4. Figure out how to unwind
Right now is an ideal opportunity to consider yourself and decrease your feeling of anxiety. A few exercises can enable you to unwind, for example, yoga and contemplation.
5. Set aside the time to laugh and have some good times
Your health and your joy rating depend to a limited extent on the snapshots of delight you appreciate. Play with your loved ones, go out to see engaging shows, accept the open doors to joke a decent shot!
3. 戒烟
香烟会加快你老化速度，并以一千种不同的方式损害你的健康，烟里的任何物质都不会对您的健康产生积极影响。
4.弄清楚如何放松
多去思考和放松以此来减少焦虑感，一些锻炼方法可以让你放松，例如瑜伽和冥想。
5. 留出时间去笑，享受美好时光
你的健康和快乐等级在一定程度上取决于你欣赏的快乐的时光的多少，和你爱的人一起玩，出去看哪些引人入胜的节目，接受美好事物并敞开心扉放声大笑！