If you are contemplating a new year's health kick,you could be forgiven for feeling a little overwhelmed.

　　如果你正在为新年的健康计划而深思熟虑，那么即使你会感到有些不知所措，也是很正常的现象。

　　Do yoga,run,lift weights,cut the carbs,or the fat(depending on the particular diet that's in vogue),ditch the booze,reduce your stress.

　　做瑜伽，跑步，举重，减脂，或者减肥(取决于个人的饮食时尚)，戒酒，减压。

　　It is easy to feel like your life needs to be overhauled in order to be a healthy,happy human being.

　　你很容易会觉得想要成为一个更加健康，快乐的人，你的生活就需要翻天覆地的变化。

　　But what if you were to make only one change?

　　但是如果仅仅只做出一项改变呢?

　　We asked experts what single thing they would recommend people should do to improve their health,assuming they are an*****who is otherwise healthy and not a smoker.

　　我们询问了专家有哪些他们推荐用来改善健康状况的方法，当然前提假设是成年人，并且身体正常，不抽烟。

　　Focus on the mind

　　关注心理健康

　　It is easy to only think about our physical health.

　　我们的关注点往往局限于身体上的健康。

　　But according to Dr Nadine Sammy,associate lecturer for sport and exercise sciences at the University of Exeter,we should also be focusing on improving our minds by building self-awareness.

　　但是根据埃克塞特大学运动与练习联合讲师，Nadine Sammy博士的说法，我们同样应该建立自我认知来关注到心里健康的重要性。

　　You might think of this as something that prevents us from embarrassing ourselves,but,according to Dr Sammy,it is much more than this.

　　你可能认为这就是为了简单的防止我们自闭以及局促不安的东西，但是根据Sammy博士所说，远远不止我们所认知的这些。

　　Self-awareness is the ability to recognise and understand your moods,emotions and drives,and building it can play a crucial role in improving mental and physical wellbeing over time.

　　自我认知是一种能够意识到并理解自己心情，情绪和心理内驱力的能力，如果能够正确地建立起自我认知，就能够帮助我们在岁月的流逝当中更好地感受到身心两方面的幸福快乐。

　　"By understanding your feelings,motivations and behaviours in more depth,you can begin to act more consciously in order to make better choices for yourself,"she says.

　　“通过更深入的理解自己的感觉，动机以及行为，你就能够更有意识的去约束自己来更好地做出选择。”她说到。

　　"For instance,what is your motivation to exercise?When are you most-and when are you least-likely to stick to your exercise routine and why?"

　　“举例来说，你做练习运动的动机是什么?你什么时候最想要坚持运动计划，什么时候最不想?为什么?”

　　There are many ways to do this,she says,including journaling,meditating,practicing mindfulness or simply making time for self-reflection after certain activities or at the end of the day.

　　有许多种方式来练习这项能力，她说，包括记日记，冥想，练习正念或者仅仅是在一天工作活动都结束后留出自我反思的时间。

　　"Better understanding ourselves allows us to play to our strengths and build on our weaknesses,thereby spurring us on to be our best self,"she adds.

　　“更好地理解我们自己有助于我们发挥自己的长处，同时找到自己的不足，从而激励我们去做更好的自己",她补充到。

　　Adopt a dog

　　养一条狗

　　A gym membership,a pilates class,or a morning run-just some of the things that might come to mind when we think of becoming physically more active.

　　一个健身房会员，一节普拉提课程(以德国人约瑟夫·休伯特斯·普拉提姓氏命名的一种运动方式和技能)或者是一次晨跑——当我们思考如何让身体更加活跃时，脑海中最先浮现的可能就是这些东西了。

　　But though going to the gym works for some of us,many will quit after a month or two,says Dr Rhys Thatcher,a reader in exercise physiology at Aberystwyth University.

　　但是，尽管去健身房对于一些来说有效果，很多人还是可能会在一个或者两个月以后就选择放弃，亚伯大学运动生理学的高级讲师，Rhys Thatcher博士说到。

　　Instead,he recommends finding ways to routinely incorporate exercise into our daily lives.

　　相反，他建议我们将做运动当成一种习惯并结合到日常生活当中去。

　　There are plenty of ways to do this,from avoiding the lifts at work to parking on the far side of a supermarket car park when you are doing the shopping.

　　有很多种方法供参考，从工作期间不使用电梯到购物时将车停在距离超市较远的地方。

　　But there are particular benefits to adopting a dog,he says.

　　但是，养一只狗却有其独特的好处，他说。

　　If you make sure to walk it for at least 30 minutes twice a day,you will be boosting your activity while also getting the emotional benefits of dog adoption.

　　如果你能够保证一天两次至少30分钟的散步，那么就能在充分锻炼了身体的情况下同时感受到养狗带来的心里方面的愉悦。

　　"This way you get to spend time outside,you get to exercise,you get a loyal companion and at the same time you get to improve the life of another living thing,all of which have been shown to improve physical and mental health,"says Dr Thatcher.

　　“用这种方法你需要把时间花费在户外，需要去运动，有一个忠诚伙伴陪在身边的同时还需要去照顾好它的生活，这些所有的一切都能够帮助改善你的身心健康”，Thatcher博士说到。

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