疫情特辑 | 七德教师篇：体育老师教你宅家也不长胖不感冒的诀窍 Stay Healthy and Active

Marco LEGORETTA

As school is postponed for the time being due to the virus outbreak, it is important to not only use our time at home to focus on your academics but also on your mental and physical wellbeing. We all know that engaging in physical activity can have many health benefits, so why do so many of us struggle to do it? Bringing structure and organizing your time at home is a must in order to fit daily physical activity into your schedule. According to the US Department of Health and Human Services, teenagers should engage in 60 minutes or more of moderate to vigorous physical activity every day. 

学校由于新冠疫情的爆发而推迟了开学时间，但“停课不停学”，我们既要利用在家的时间专注学习，也要关注自己的身心健康。我们都知道参加体育活动对健康有很多好处，那为什么很多人难以做到呢？要想将每天的体育活动安排进你的日常日程中，就必须合理安排你宅在家的时间。美国卫生与公众服务部表示，青少年每天应进行60分钟或更长时间的中度至高强度的体育运动。

Engaging in physical activity during this time of uncertainty will help you strengthen not only your physical wellbeing but your mental health. It is proven that regular physical activity can help reduce anxiety, stress, and depression. Studies have suggested that moderate to high intensity exercise triggers the release of “feel-good hormones,” or endorphins, in the brain. Combining moderate exercise, adequate sleep, and a healthy diet can help keep your immune system in shape. 

在这段特殊时间进行体育活动不仅能增强身体素质，也能保持身心健康。事实证明有规律的体育活动有助于减少焦虑、压力和抑郁。而研究表明，中度到高强度的运动可以触发大脑释放“使你感觉良好的荷尔蒙”，也叫内啡肽。适当的运动、充足的睡眠和健康的饮食可以帮助你保持免疫系统的健康。

Here is a simple bodyweight workout that you can do anywhere, plus a recipe for one of my favorites immune boosting ginger shots! 

在这儿，我想给大家介绍一种可以在任何地方都可以做的自重训练，以及我最喜欢的能提高免疫力的姜汁饮料。

第一步：准备

Find some space, you do not need much. You might also want a yoga mat, a towel, and some tunes. 

找一个地方，不需要很大。准备好一块瑜伽垫，一条毛巾和音乐。

第二步：热身

First, you’ll need about 5 to 7 minutes for a warm up. Start with some basic movements to get your muscles warmed up. Some jumping jacks, arm rotations, butt kicks, or jump rope. All you need to do is get moving! Finish up with a few gentle stretches, especially your shoulders and your quadriceps, to make sure you are ready for your circuit

首先，做5-7分钟的热身运动。一些基本的运动让你的肌肉热起来例如：开合跳，手臂旋转，踢臀跳或跳绳，只要能让自己动起来就可以了，最后做一些伸展，特别是你的肩膀和四头肌。准备好，让你的全身动起来！

第三步：循环训练

Now go through each exercise one right after another without any rest. After finishing all 6 exercises take a 45-60 seconds rest and start again. Repeat this circuit 3 – 4 times.

把以下练习一组组做完，中间不要休息。完成所有6组练习可休息45-60秒，再做一遍。连续3-4次这样的循环训练。

图片来源于shutterstock.com

第四步：放松练习

After the third or fourth circuit it’s time to cool down. Take a minute to recover and get some water, then finish up with 5 to 7 minutes of gentle stretching. That’s it, you’ve completed your circuit! It didn’t take a lot of time, and it didn’t take any equipment - remember, no excuses!

经过3-4次的循环训练后，放松一下。花一分钟恢复一下喝点水，然后用5-7分钟做一些伸展运动。你的循环训练完成啦！不用花很长时间，也不用任何器械，所以不要找理由偷懒哦！

During the winter months or anytime I start getting a sore throat and or cough I make ginger shots. The recipe is easy and there are many variations out there. All you need is a juicer (or a blender) and 5 simple ingredients (ginger, turmeric root, oranges, lemons, and apples) to make these shots. I like to add a handful of green veggies or a dash of cayenne pepper. You can make any variations to this recipe and make it your own. 

在冬天或者当我喉咙痛咳嗽的时候，我就会做姜汁饮料。配料很简单，也可根据自己的口味做些调整。只要一个榨汁机和5种配料（生姜，姜黄根，橙子，柠檬和苹果），我喜欢加些绿叶蔬菜或少量的辣椒。

- 2 Apples  2个苹果

- 3 Oranges 3个橙子

- 1 Lemon 1个柠檬

- 200 grams of Ginger 200克生姜

- 200 grams of Kale (Optional) 200克橄榄（可不加）

- 50 to 75 grams of Turmeric Root 50-75克姜黄根

Wash all the ingredients and peel oranges, lemon, ginger, and turmeric root. 

Chop all the ingredients and put everything through the juicer. 

Stir and taste, it should be strong, but you can always add more fruit. 

图片来源于Hello Fresh

https://www.67672007.com/blog/ginger-shot/

放入冰箱可保存一个星期。当然也可以和你的家人一起享受这杯生姜汁。记住：每天吃生姜，病毒远离我！

Store the leftovers in the fridge and it will stay for about a week or you can share it with all of your family and friends. Remember, a ginger shot a day keeps the virus away!