Making small changes can bring big improvements in your health and wellbeing! Here are six bad health habits you should leave in 2023

小的改变可以让健康和幸福有极大的改善！在新的一年里，请和以下6个不利于健康的坏习惯说再见

Bad habit 1: Being over-ambitious about exercise 

坏习惯1：在锻炼方面野心过大

We put a lot of pressure on ourselves to keep active. But do you need to go to the gym five days a week? Sometimes it’s enough just to make time for a ten-minute power walk.

在锻炼方面，我们会给自己很大的压力。但是，你真的需要一周5天都去健身房吗？其实，有时花时间快走10分钟就已经足够了。

power walk：快走

Scientists at the universities of Cambridge and Leicester recently showed that short, intense bursts of activity are more beneficial to the heart than more leisurely exercise lasting more than twice as long. 

剑桥大学和莱斯特大学的科学家们最近发现，耗时短、强度大的体育活动要比持续时间是其2倍的休闲运动对心脏更有益。

Bad habit 2: Scrolling while eating 

坏习惯2：边吃饭边刷手机

Being on your phone when you eat means you’re not paying attention to your food or allowing yourself a break from that ceaseless cyber chatter.

一边吃饭一边刷手机意味着你没有用心品尝面前的食物，或者不愿意暂时远离无休不止的网络闲聊。

Sit down to have your meal, put your mobile out of reach and eat mindfully—focusing on enjoying what you’re eating. 

坐下来吃饭时，请将手机放在无法触及的地方，然后用心吃饭-专注于品味食物。

Bad habit 3: Being too efficient 

坏习惯3：过于高效

We’ve got so much to do and want to be as productive as possible. But sometimes inefficiency is more healthy.

我们要处理的事情堆积如山。我们都希望做得越快越好。但是，偶尔放慢速度其实对健康更有利。

Take microbreaks—stick your head out of the window, have a coffee, read an article. You’ll resume what you’re doing feeling refreshed.

稍作休息-把头探出窗外，喝一杯咖啡，读一篇文章。当你感到精力充沛时，再继续完成手头的工作。

Bad habit 4: Watching the news

坏习惯4：浏览新闻

Phew, there’s a lot going on in the world right now! But fixating on the news—doomscrolling—has been associated with increased stress and anxiety, and poor health.

哎呀，就是现在，世界各地有很多事情发生！但是，专注于新闻-负面刷屏-会导致压力增加，感到更加焦虑以及对健康产生不利影响。

“Doomscrolling” 指 “人们在智能手机应用中、社交媒体或互联网上不断滚动浏览无数的坏消息”。“Doomscrolling” 在新冠疫情期间发生得更是频繁，人们呆在家里，刷社交媒体，看到一屏又一屏的坏消息，但仍继续 “负面刷屏”。

Give yourself a break. Swap out those lost minutes despairing over the state of the world for time spent doing something enjoyable, such as listening to music or messaging a friend. 

让自己休息一下。与其花很多时间对世界感到失望，不如花时间做一些有趣的事情，比如听音乐或者给朋友发信息。

Bad habit 5: Avoiding people 

坏习惯5：不愿见人

Socialising helps you feel better about life. It might even sharpen your memory and help you live longer, according to some research. So make a few dates with friends and family. 

某些研究表明，社交会使你发现生活中的美好。社交甚至还会增强你的记忆力并使你更加长寿。因此，偶尔要和家人和朋友们聊聊。

Bad habit 6: Being hard on yourself 

坏习惯6：对自己太苛刻

If you’re struggling to meet weight-loss or exercise goals, or get everything done, it’s time be kind to yourself.

如果你正在拼尽全力实现减重或健身目标，或者希望把所有的事都搞定，那么是时候对自己好一些了。

"Congratulate yourself every day on one good thing you’ve achieved, however small"

“为自己每天的收获而庆祝，哪怕这个收获微不足道”

Remember, Rome wasn’t built in a day. Make an active effort to stay positive and congratulate yourself every day on one good thing you’ve achieved, however small. 

不要忘了，罗马非一日建成。主动保持积极的心态并为自己每天的收获，哪怕是非常微不足道的收获而庆祝。

原文来源：读者文摘

翻译&编辑：译锐君