11 one-minute solutions to improving your health 11個改善健康的一分鐘小撇步

If you're the type of person who is constantly wondering where the day went, you probably jump for joy whenever you read about short workouts, even 5 minutes long, that improve health.

如果你是那種每天忙到搞不清楚時間去哪兒的人的話，應該很喜歡讀那種5分鐘改善健康的輕運動吧！

While that doesn't mean you should give up your lengthier workouts in favor of mere minutes of activity, it does add some strength to the comforting belief that every little bit counts.

雖然這不代表你應該放棄時間較長的運動以短時間的活動取而代之，不過有運動總比沒有運動的好。

And perhaps the best news of all is that it's not the only way in which you can improve your well-being in a brief amount of time. Some take even less. Here are eleven ways to boost your health in just one minute.

而或許最好的消息是，這不是你改善健康的唯一方法，某些方法需要的時間甚至更少，以下是11個用短短一分鐘改善你健康的方法：

Give someone you love a hug 給予你愛的人一個擁抱

There's nothing quite like a good hug. And while a warm embrace certainly makes us feel happier and more relaxed, there are also physical health benefits of hugging, like lower blood pressure and heart rate.

沒有任何東西比得過一個美好的擁抱，能夠肯定的是溫暖的擁抱能夠讓我們感到更加快樂且更加放鬆，另外擁抱還有許多對身體健康的益處，像是降低血壓和心跳。

Laugh 笑

There's a good reason laughter has a reputation for being the best medicine. Not only is it one of the body's natural stress relievers, it also mimics (at least a little) some of the physiological responses in the body to physical activity.

笑聲是很有名的最佳良藥不是沒有原因的，笑聲除了是人體自然的壓力釋放器，同時也（或多或少）模仿某些身體對肢體活動的生理反應。

Nibble some dark chocolate 來一點黑巧克力

The natural plant compounds in cocoa can protect the heart in a whole number of ways, from lowering blood pressure, raising levels of "good" cholesterol while lowering the "bad" and even helping with circulation. There's some evidence to suggest chocolate can also help ward off diabetes and protect the skin. Now that's sweet news.

天然植物可可亞的復合物能夠在許多方面保護心臟，從降低血壓、增加好的膽固醇同時降低壞的膽固醇，甚至能夠幫助循環，另外也有一些證據指出巧克力能夠幫助預防肥胖還能保護皮膚，真是個甜美的好消息！

Find the silver lining 尋找一線希望

A little optimism goes a long way. Looking on the bright side has been associated with a healthier heart and a stronger immune system, so next time you're voicing a complaint, take a minute to reframe those thoughts.

一點點的樂觀就能夠帶你走很遠很遠，凡事往好處看夠讓你有更健康的的心臟和更強壯的免疫系統，所以下一次你在抱怨時，花一分鐘再好好思考一下吧。

Look away from your computer screen 別再盯著你的電腦螢幕

If you work at a desk job -- or even if you're just a tech fan outside of the office -- you probably spend a fair amount of time in front of screens. But all that computer time can do a number on your eyes. To combat strain, follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for just 20 seconds.

如果你做的是辦公室的工作，或這你只是個在辦公室之外的科技痴，你一定在螢幕前面花了不少的時間，但是那些用電腦的時間會把你的眼睛給搞壞，為了對抗這些（給眼睛帶來的）負擔，請遵守20-20-20法則：每20分鐘，看某樣20英尺遠的東西20秒鐘。

Wash your hands 洗你的手

This one also only takes 20 seconds -- and it's well worth it. Simply educating communities about handwashing can lower the number of people who get sick with diarrhea by 31 percent and lower the number of people who get colds and other respiratory illnesses by 21 percent, according to the CDC.

這只會花你20秒鐘，而且超值得，根據美國疾病控制與預防中心（Centers for Disease Control and Prevention，CDC）指出，僅僅教育社區關於洗手能夠降低31％人們腹瀉生病的可能性，並且能夠將低21％人們感冒或是感染呼吸道的疾病。

To do it right, wet your hands with clean, running water, lather with soap and scrub for at least 20 seconds. That's roughly about the length of time it would take to hum "Happy Birthday" twice (in your head, unless you'd like some strange looks from your coworkers). Rinse your hands under running water and dry completely.

正確的洗手方式是，用乾淨的自來水把手沾濕，沾肥皂並且搓至少20秒鐘，這大概是哼兩次生日快樂的時間（請在你心裡哼，除非你想要你同事用怪怪的眼光看你），用自來水把你的手沖乾淨，並且完全地擦乾。

Buckle your seat belt 繫上安全帶

Most American adults consistently buckle up in the car, but not everyone: According to the most recent data available, about 87 percent of adults wear their seat belts.

大多數的美國成人都一定會在坐車的時候繫上安全帶，但不是每個人都會這麼做，根據近期的資料指出，有大約百分之87的成人會繫安全帶。

For the 13 percent who haven't quite gotten the message, it takes mere seconds to protect yourself, whether you're driving or just along for the ride. More than 2 million adults are treated for car accident injuries each year, and more than half of teens age 13 to 20 who died in car crashes in 2012 were not wearing seat belts at the time of the crash, according to the CDC.

這些沒有聽懂訊息的百分之13的人，不管你是開車的人還是只是副駕駛座上的人繫上安全帶這一秒就能夠保護你自己，根據美國疾病控制與預防中心（Centers for Disease Control and Prevention，CDC）指出，每年有超過兩百萬的成人因為車禍受傷接受治療，而2012年13到20歲之間死於車禍的青少年有超過一半沒有繫安全帶。

Rest in child's pose 以大拜式（child’s pose）休息

It's one of the most relaxing, restorative yoga poses, but it's also a gentle, reinvigorating stretch that may help relieve back and neck pain. Sit back and hold for that entire glorious minute.

這是最放鬆最能恢復體力的瑜伽姿勢，也同時是一個溫和讓人能重振精神的伸展動作，可以紓解背部和頸部的疼痛，做完之後，休息一下，並好好享受美好的片刻。

Wear sunscreen 擦防曬乳

Nearly 5 million Americans are treated for skin cancer each year, and sun exposure is one of the biggest causes of the disease. Yet it hardly takes any time at all to lather up against harmful UV rays. To cover yourself completely, aim to use about an ounce of the stuff if most of your skin is exposed.

有將近五百萬個美國人在接受皮膚癌治療，而受到陽光曝曬是這個疾病的最大成因，為了防止有害的紫外線襲擊，塗個防曬乳不會花你多少時間，為了能夠完完全全讓皮膚受到防曬乳的保護，預計大概會需要一盎司的防曬乳（如果你大部份的皮膚都露在外面的話）

Hold a plank平板支撐（plank）

A daily one-minute plank is a classic fitness challenge you've probably seen hashtagged on your Facebook or Instagram feeds. Join the trend and you'll benefit from a stronger midsection, which can help ward off back pain and improve posture.

每天做一分鐘的plank是經典的瘦身挑戰，你可能常常會看到有人在你的臉書或是instagram的牆上的po文中hastag，加入這股趨勢，你將會有更強壯的上腹部，這可以幫助你防止背部疼痛並改善你的姿勢。

Smile 微笑

It's no surprise that people who smile a lot are usually happy people, but 2010 research suggests that people who smile widest also live the longest. Even if you're feeling stressed, faking a smile can eventually make you feel more at ease -- and it only takes a moment.

時常微笑的人通常都是快樂的人這個事實一點也不讓人意外，但是2010年的一項研究指出人們笑得最燦爛的人也活得最久，就算你感受到壓力，假笑最終也能夠讓你感覺更放鬆，而且微笑只需要一秒鐘。

原文網址: https://goo.gl/5GNtI4