2021，願你健健康康，平平安安。
今天，我們一起來看看《紐約時報》（The New York Times）讓你在新的一年裡過得更健康的9條建議。
10 Habits of Healthy People - How To Live Longer9 Ways to Live Healthier in 2021
The New York Times
By Tim Herrera
We all should eat better, exercise regularly and get more sleep. We hear those three pieces of advice so often it can be easy to drown them out. But there’s a reason this advice has become so cliché: Combined, they truly can result in a healthier life, physically and mentally.
But where should you begin? We’re here to help.
Below is the best advice from The Times on ensuring that your body and mind are in top shape in 2021, whatever that means for you. Whether you』ve been trying to sleep better, establish an exercise routine or finally give your house the deep clean it deserves, we』ve got you covered.
◉ Finally fix your sleeping hygiene
It seems like such a simple problem to fix: Get more sleep. But how? In this Times guide to getting a better night’s rest, you』ll learn how to create and maintain positive sleep habits, find a nighttime ritual that works for you, figure out when you should even be sleeping and much, much more.
◉ Try biking to work
Yes, biking to work can be a daunting prospect. But in this simple how-to guide, we』ll teach you the rules of the road and the best ways to stay safe.
◉ Learn to manage your stress
Stress can impact both your mental and physical health, so as you move into the new year it’s important to get a handle on yours.
◉ Never done a downward dog? Give it a try
Like stress, yoga is something that can impact both your mental and physical well-being, but in an incredibly positive way.
◉ Clean home, clean life
A new year means new beginnings, so give your home a makeover with our comprehensive guide to cleaning out every room, nook and cranny.
◉ Save time on your workouts
Working out certainly can end up consuming large chunks of your day or week, but that doesn’t have to be the case.
◉ Conquer your negative thinking
Here’s a New Year’s challenge for the mind: Make this the year that you quiet all those negative thoughts swirling around your brain.
◉ Strengthen those muscles
Strength training can be crucial to your health goals, but it’s not always easy to know where to start. This guide to strength training solves that problem, giving you a simple-yet-effective nine-minute routine you can do practically anywhere.
◉ Go for a run
A recent study found that runners tend to live about three years longer than nonrunners, even if they run slowly or sporadically and smoke, drink or are overweight. No other form of exercise that researchers looked at showed comparable impacts on life span. Get out there!
- ◆ -
註：中文文本為紐約時報編譯，僅供參考
含注釋全文：
9 Ways to Live Healthier in 2021
9條建議，讓你的2021年過得更健康
The New York Times
By Tim Herrera
We all should eat better, exercise regularly and get more sleep. We hear those three pieces of advice so often it can be easy to drown them out. But there's a reason this advice has become so cliché: Combined, they truly can result in a healthier life, physically and mentally.
我們都應該吃得更好、經常鍛鍊、睡得更多。這三點建議我們聽了那麼多，以至於很容易被拋到九霄雲外。但這些建議能變成老生常談是有原因的：它們同時也確實能帶給我們一個身心都更為健康的生活。
表示「（聲音/噪音）壓過；蓋沒；淹沒」，英文解釋為「to be louder than other sounds so that you cannot hear them」舉個🌰：
She turned up the radio to drown out the noise from next door.
她開大了收音機的音量以壓過隔壁房間的吵鬧聲。
📍《經濟學人》（The Economist）一篇講述美國股市投機者的文章中提到：As noisy as Mr Portnoy and his ilk are, they have been almost drowned out by the tut-tutting of jowly investors. 雖然波特諾伊這類人話挺多，但他們的聲音幾乎被那些臉頰松垮的投資者不耐煩的嘖嘖聲淹沒了。
表示「陳詞濫調，老生常談，老套的話」，英文解釋為「a saying or remark that is very often made and is therefore not original and not interesting」舉個🌰：
My wedding day - and I know it's a cliché - was just the happiest day of my life.
我結婚那天——我知道這是老生常談——是我一生中最幸福的一天。
But where should you begin? We're here to help.
但要從哪兒下手？讓我們來幫你。
Below is the best advice from The Times on ensuring that your body and mind are in top shape in 2021, whatever that means for you. Whether you've been trying to sleep better, establish an exercise routine or finally give your house the deep clean it deserves, we've got you covered.
以下便是《紐約時報》為了確保你在2021年身心都能處於最佳狀態而給出的最佳建議——不論你對這個最佳狀態是如何理解。不論你是在努力實現更好的睡眠，還是在試著建立起一個運動習慣，或是終於動手給你家的房子一個應得的深度清理，我們都有辦法。
shape作名詞，熟詞僻義，指「狀況，情況；健康狀況」，英文解釋為「condition, or state of health」舉個🌰：
He bought up businesses that were in bad/poor shape, and then sold them off piece by piece.
他收購狀況不好的企業，然後再一點點將其賣掉。
"How are you?" "Oh, I'm in great shape."
「你身體怎麼樣？」「哦，好極了。」
◉ Finally fix your sleeping hygiene 徹底調整好你的睡眠習慣
It seems like such a simple problem to fix: Get more sleep. But how? In this Times guide to getting a better night's rest, you'll learn how to create and maintain positive sleep habits, find a nighttime ritual that works for you, figure out when you should even be sleeping and much, much more.
這看起來像一個很容易解決的簡單問題：多睡一些。但怎麼做？在這個《紐約時報》的指南中，你將學習如何建立和保持積極的睡眠習慣，找到適合你的夜間習慣，明白應該在什麼時候睡覺等等。
hygiene /ˈhaɪdʒiːn/ 不可數名詞，表示「衛生；保健法」，英文解釋為「the practice of keeping yourself and your living and working areas clean in order to prevent illness and disease」，如：food hygiene 食品衛生，personal hygiene 個人衛生。
表示「例行公事，老規矩；（尤指）儀式」，英文解釋為「a set of fixed actions and sometimes words performed regularly, especially as part of a ceremony」舉個🌰：
Coffee and the newspaper are part of my morning ritual.
喝咖啡和讀報紙是我早晨必做的事情之一。
◉ Try biking to work 試著騎車上班
Yes, biking to work can be a daunting prospect. But in this simple how-to guide, we'll teach you the rules of the road and the best ways to stay safe.
是的，騎車上班或許是一個令人望而卻步的設想。但在這個簡單的指南中，我們將傳授給你路上的規矩和保證安全的最佳方法。
daunting /ˈdɔːntɪŋ/ 表示「使人氣餒的，嚇人的；使人畏縮的；令人發怵的」，英文解釋為「frightening in a way that makes you feel less confident」舉個🌰：
The trip seemed rather daunting for a young girl.
這次旅行對一個年輕姑娘來說有點嚇人。
📺英劇《唐頓莊園》（Downton Abbey）中的臺詞提到：and those standards can at first seem daunting. 這些規矩起初令人望而生畏。
📺美劇《絕命毒師》（Breaking Bad）中的臺詞提到：Just the idea of owning a car wash seems daunting, 收購洗車房的主意聽起來不切實際。
◉ Learn to manage your stress 學會管理壓力
Stress can impact both your mental and physical health, so as you move into the new year it's important to get a handle on yours.
你的身心健康都會受到壓力的影響，因此，邁入新的一年，學會控制你的壓力很重要。
◉ Never done a downward dog? Give it a try 從沒試過下犬式？試試吧
Like stress, yoga is something that can impact both your mental and physical well-being, but in an incredibly positive way.
和壓力一樣，瑜伽也能影響你的身心狀況，不過這是一個非常積極的影響。
表示「（瑜伽的）下犬式」，英文解釋為「a position in yoga in which the hands and feet are on the floor, the hips are high and the head is low, making an an upside-down V shape」。
◉ Clean home, clean life 乾淨的家，乾淨的生活
A new year means new beginnings, so give your home a makeover with our comprehensive guide to cleaning out every room, nook and cranny.
新的一年意味著新的開始，因此，清掃每一個房間、每一個角落、每一個縫隙，給家裡來一個大改造吧。
表示「（個人形象的）大變樣，改頭換面；（地方的）翻新，改造」，英文解釋為「a set of changes that are intended to make a person or place more attractive」舉個🌰：
One of the prizes was a makeover at a top beauty salon.
獎品之一是頂級美容院的一次全面美容。
📍nook /nʊk/表示「角落；隱蔽處；幽深處」，英文解釋為「a small space that is hidden or partly sheltered」如：a cosy/sheltered/quiet nook 舒適的/不受風雨侵襲的/僻靜的角落。
📍cranny表示「裂縫，縫隙」，英文解釋為「a small, narrow opening in something solid」。
補充：
📍every nook and cranny表示「處處，到處」（every part of a plac），舉個🌰：
Every nook and cranny of the house was stuffed with souvenirs of their trips abroad.
房間到處都塞滿了他們出國旅行帶回來的紀念品。
📍《經濟學人》（The Economist）一篇講述數據經濟的文章中提到：Similarly, for every warehouse-sized data centre, there will be an endless network of cables and connections, collecting data from every nook and cranny of the world. 同樣，對於每個倉庫大小的數據中心，將有數不勝數的電纜和連接構成網絡，收集來自世界各個角落的數據。
◉ Save time on your workouts 節省鍛鍊的時間
Working out certainly can end up consuming large chunks of your day or week, but that doesn't have to be the case.
鍛鍊無疑會佔用你一天或一周之中的一大塊時間，但其實不一定必須如此。
chunk /tʃʌŋk/ 表示「大塊；厚塊；一部分；（尤指）大部分，一大塊」，英文解釋為「a roughly cut piece；a part of something, especially a large part」如：a chunk of cheese 一大塊奶酪，a chunk of meat 一大塊肉，a chunk of text 一大段文字，a substantial chunk of profits 利潤的很大一部分。
📍《經濟學人》（The Economist）一篇講述中資銀行崛起的文章中提到：If recent form is a guide, a chunk will be recycled into developing countries. 如果近期的情況可作為一種參考，那麼其中的一大塊又會被收集利用，流向發展中國家。
🎬電影《冰河世紀4：大陸漂移》（Ice Age: Continental Drift）中的臺詞提到：Now get this chunk of ice seaworthy by sundown 太陽下山前把這塊浮冰給我找來。
◉ Conquer your negative thinking 克服你的負面想法
Here's a New Year's challenge for the mind: Make this the year that you quiet all those negative thoughts swirling around your brain.
來一個新年的思想挑戰吧：讓今年成為你平息腦海中所有不停盤旋的負面思想的一年。
1）表示「使（液態、流動的物質）快速旋流；（液態、流動的物質）快速旋流」，英文解釋為「If you swirl something liquid or flowing, or if it swirls, it moves around and around quickly.」舉個🌰：
The fog swirled thickly around us.
我們被濃霧重重包圍。
2）可以引申為「流傳，傳播」的意思，類似於spread或者是circulate，舉個🌰：
Rumours have swirled for years that he is on the point of retiring.
多年來一直有傳言說他快要退休了。
📍circulate有「傳播；流傳；散布」的含義（if a story, an idea, information, etc. circulates or if you circulate it, it spreads or it is passed from one person to another），舉個🌰：
Rumours began to circulate about his financial problems.
有關他財務困難的謠言開始流傳開來。
◉ Strengthen those muscles 鍛鍊肌肉力量
Strength training can be crucial to your health goals, but it's not always easy to know where to start. This guide to strength training solves that problem, giving you a simple-yet-effective nine-minute routine you can do practically anywhere.
力量訓練對你的健康目標非常重要，但要知道從何下手並非總是一件易事。這個力量訓練指南解決了這個問題，為你提供了一個簡單而有效的9分鐘常規訓練，你可以在任何地方進行練習。
◉ Go for a run 去跑步
A recent study found that runners tend to live about three years longer than nonrunners, even if they run slowly or sporadically and smoke, drink or are overweight. No other form of exercise that researchers looked at showed comparable impacts on life span. Get out there!
最近的一項研究發現，跑步的人往往能比不跑步的人多活三年，即使他們跑的很慢、偶爾跑跑，或是抽菸、喝酒、肥胖。在被研究過的運動中，沒有哪種運動對壽命的影響可以和跑步相比了。快出去跑吧！
sporadically /spəˈrædɪkli/ 表示「零星地；偶發地」，英文解釋為「sometimes, but not regularly or continuously」舉個🌰：
Though she likes to work, she has only done so sporadically.
雖然她喜歡工作，但也只是偶爾做做。
📍《經濟學人》（The Economist）一篇講述疫情下的經濟拯救措施的文章中提到：Today these policies are being sporadically announced, and their implementation is uncertain. 現在這些政策都是零星宣布的，具體實施情況還不確定。
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