如何优化锻炼方式以延长寿命

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🤔️小作业：

1. Which of the following best captures the central argument of the article?

A. Cognitive engagement is more important than physical exertion in promoting longevity.

B. Long-term health benefits from exercise depend less on intensity and more on sustainable, varied engagement.

C. Sports-based activities are superior to general exercise routines for healthy aging.

D. Social interaction is the primary reason exercise contributes to a longer life.

无注释原文：

How to optimize your workout for longevity

From: The New York Times

Building new skills and challenging your brain are generally good for healthy aging, so it's worth finding a sport you enjoy.

However you decide to get moving, keep these longevity tips in mind.

Make it social. For decades, social connectedness has been tied to better health and a longer life. Find ways to be active with other people, like joining a run club, signing up for a group fitness class or trying a new sport through your local recreation center or parks department. This social element also helps with motivation and accountability, said Emmanuel Stamatakis, an epidemiologist at the University of Sydney.

Keep challenging yourself. Sports are mentally engaging because they're dynamic and goal-driven, said Mark Kovacs, a sports scientist who has coached top tennis players. But you can bring that mind-set to any form of exercise. First, add some novelty: a new route, a different gym routine or an unusual playing environment. Second, set clear, short-term goals that push you forward, like increasing your walking time or nudging up the weight you lift.

Exercise your whole body. Cardio staples like running and cycling are great ways to stay active, said Steven Moore, a metabolic epidemiologist at the National Cancer Institute. But pair them with upper-body work, including resistance training, so that you're getting a full-body workout and building muscle. Research suggests that people who do both aerobic exercise and strength training live the longest.

Aim for consistency. The benefits of exercise only stick if you keep doing it as you get older, said Dr. I-Min Lee, an epidemiologist at the Harvard T.H. Chan School of Public Health. While tennis is sometimes called a “lifetime sport,” you don't need to stick with one activity forever. Mixing things up can keep exercise fresh and easier to sustain, especially as your body changes.

Ultimately, any and all physical activity improves longevity.

“Find something that works for you,” Dr. Lee said. “The bottom line is to move more.”

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注：完整题目见本文开头；中文文本为纽约时报官方译文，仅供参考

含注释全文：

How to optimize your workout for longevity 如何优化锻炼方式以延长寿命

From: The New York Times

Building new skills and challenging your brain are generally good for healthy aging, so it's worth finding a sport you enjoy.

学习新技能、不断挑战大脑通常有助于健康老去，因此找到一项你喜爱的运动是值得的。

英式 optimise 美式 optimize /ˈɒp.tɪ.maɪz/ 表示“使优化，完善”，英文解释为“to make something as good as possible”举个🌰：We need to optimize our use of the existing technology. 我们需要充分利用现有技术。

However you decide to get moving, keep these longevity tips in mind.

无论你选择何种方式开始运动，请牢记以下这些有助长寿的建议。

longevity /lɒnˈdʒev.ə.ti/ 表示“长寿，长命，持久”，英文解释为“living for a long time”举个🌰：To what do you attribute your longevity? 你的长寿归功于哪些因素？

Make it social. For decades, social connectedness has been tied to better health and a longer life. Find ways to be active with other people, like joining a run club, signing up for a group fitness class or trying a new sport through your local recreation center or parks department. This social element also helps with motivation and accountability, said Emmanuel Stamatakis, an epidemiologist at the University of Sydney.

融入社交元素。数十年来，社交联系一直与更佳的健康状况和更长的寿命密切相关。寻找与他人共同运动的方式，比如加入跑步俱乐部、报名参加团体健身课程，或通过当地休闲中心或公园管理部门尝试一项新运动。悉尼大学流行病学家伊曼纽尔·斯塔马塔基斯指出，这种社交元素也有助于保持动力和责任感。

recreation /ˌrek.riˈeɪ.ʃən/ 1）表示“娱乐；消遣（方式）”，英文解释为“(a way of) enjoying yourself when you are not working”举个🌰：Her only form of recreation seems to be shopping. 她唯一的消遣好像就是购物。

2）表示“再现；复制”，英文解释为“the act of making something exist or happen again；something that has been made or done to be the same as something that happened or existed in the past”如：a recreation of one of the most famous events in history 历史上最著名事件之一的再现。

accountability /əˌkaʊn.təˈbɪl.ə.ti/ 表示“问责制；有义务，有责任；可说明性”，英文解释为“the state of being accountable, liable, or answerable”

epidemiologist /ˌepɪˌdiːmiˈɑːlədʒɪst/ 表示“流行病学家”，英文解释为“Epidemiologists are scientists who study diseases within populations of people. In essence, these public health professionals analyze what causes disease outbreaks in order to treat existing diseases and prevent future outbreaks.”

Keep challenging yourself. Sports are mentally engaging because they're dynamic and goal-driven, said Mark Kovacs, a sports scientist who has coached top tennis players. But you can bring that mind-set to any form of exercise. First, add some novelty: a new route, a different gym routine or an unusual playing environment. Second, set clear, short-term goals that push you forward, like increasing your walking time or nudging up the weight you lift.

持续挑战自己。曾指导顶级网球运动员的运动科学家马克·科瓦奇表示，体育运动之所以能激发大脑，是因为它们具有动态变化和目标导向的特征。但这种思维方式也可以应用到任何形式的锻炼中。首先，增加一些新鲜感：换一条路线、调整健身计划，或在不寻常的环境中运动。其次，设定清晰、短期的目标来推动自己前进，比如延长步行时间，或逐步提高举重重量。

dynamic /daɪˈnæm.ɪk/ 1）表示“思维活跃的；活泼的，充满活力的，精力充沛的”，英文解释为“having a lot of ideas and enthusiasm”举个🌰：She's young and dynamic and will be a great addition to the team. 她年轻活泼，会给团队增添不少活力。

2）表示“不断变化的；不断发展的”，英文解释为“continuously changing or developing”举个🌰：Business innovation is a dynamic process. 商业革新是一个不断变化发展的过程。

nudge /nʌdʒ/ 作动词，本义是表示“轻推，轻触（尤指用肘部）”，英文解释为“to push something or someone gently, especially to push someone with your elbow (= the middle part of your arm where it bends) to attract the person's attention”举个🌰：The children were giggling and nudging each other. 孩子们咯咯地笑着，互相推来推去。

2）表示“（朝某方向）轻推，渐渐推动”，英文解释为“to push sb/sth gently or gradually in a particular direction”举个🌰：He nudged the conversation towards the subject of money. 他将谈话逐步引到钱这个话题上。

3）还有“接近（更高点或水平）”的含义，英文解释为“to move slowly and almost reach a higher point or level”举个🌰：Oil prices continue to nudge higher. 油价持续上涨。LR must be nudging 18 now. LR现在肯定将近18岁了。

4）表示“劝说，鼓励”，英文解释为“coax or gently encourage (someone) to do something.”

📍此前，微信推出拍一拍功能时，「拍了拍」一开始被译成“You nudged xxx”，“xxx nudged you”。

不过，现在你再去看会发现，早就已经改为了“tickle”。至于为什么要改呢，个人猜测，可能是nudge nudge有不太正经的含义。

作名词时，有个表达：nudge nudge (wink wink) 什么意思呢？something you say when you want to suggest that there is a sexual meaning in something that has just been said. 看到这儿，用户可能就不敢瞎拍了吧......

Exercise your whole body. Cardio staples like running and cycling are great ways to stay active, said Steven Moore, a metabolic epidemiologist at the National Cancer Institute. But pair them with upper-body work, including resistance training, so that you're getting a full-body workout and building muscle. Research suggests that people who do both aerobic exercise and strength training live the longest.

锻炼全身。国家癌症研究所的代谢流行病学家史蒂文·摩尔说，跑步、骑行等经典有氧运动是保持活跃的好方式，但应搭配上肢训练，包括抗阻训练，这样才能实现全身锻炼和增肌。研究表明，同时进行有氧运动和力量训练的人寿命最长。

cardio /ˈkɑː.di.əʊ/ 表示“可提高心跳频率的运动；有氧运动”，英文解释为“physical exercise that increases the rate at which your heart works”举个🌰：My workout usually includes 2 to 4 minutes of cardio. 我的健身运动通常包括2-4分钟的有氧运动。

staple表示“基本食物；主食；主要产品；某物的主要部分”（a basic type of food that is used a lot；a main product or part of something），如：a table-top staple 可以理解为饭桌上必备的食物，举个🌰：Aid workers helped distribute corn, milk and other staples. 救助人员协助分发谷物、牛奶及其他必需的食物。

metabolic /ˌmɛtəˈbɒlɪk/ 表示“新陈代谢的”，英文解释为“Metabolic means relating to a person's or animal's metabolism.”举个🌰：People who have inherited a low metabolic rate will gain weight. 因遗传而新陈代谢速度慢的人会发胖。

resistance /rɪˈzɪs.təns/ 1）表示“抵抗；反抗；反对”，英文解释为“the act of fighting against something that is attacking you, or refusing to accept something”如：resistance to disease 抗病。

2）表示“电阻”，英文解释为“the degree to which a substance prevents the flow of an electric current through it”举个🌰：Copper has (a) low resistance. 铜的电阻很小。

3）表示“阻力”，英文解释为“a force that acts to stop the progress of something or make it slower”举个🌰：The car's speed was reduced by air/wind resistance. 汽车速度因为空气/风的阻力而下降。

aerobic /ɛəˈrəʊbɪk/ aerobic表示“有氧的”，英文解释为“Aerobic activity exercises and strengthens your heart and lungs.”

📍反义词：anaerobic /ˌænɛəˈrəʊbɪk/表示“无氧的”（Anaerobic exercise is exercise such as weight training that improves your strength but does not raise your heart rate.）

Aim for consistency. The benefits of exercise only stick if you keep doing it as you get older, said Dr. I-Min Lee, an epidemiologist at the Harvard T.H. Chan School of Public Health. While tennis is sometimes called a “lifetime sport,” you don't need to stick with one activity forever. Mixing things up can keep exercise fresh and easier to sustain, especially as your body changes.

追求持续性。哈佛大学陈曾熙公共卫生学院的流行病学家李怡敏博士（音）指出，只有随着年龄增长持续锻炼，运动的益处才会稳固显现。虽然网球常被称为“终身运动”，但你并不需要一辈子只做一种运动。适当混合不同项目，有助于保持新鲜感，也更容易长期坚持，尤其是在身体状况发生变化时。

consistency /kənˈsɪs.tən.si/ 1）表示“连贯性；一致性”，英文解释为“the quality of always behaving or performing in a similar way, or of always happening in a similar way”举个🌰：They've won a few games this season but they lack consistency. 这个赛季他们赢过几场比赛，可是表现不稳定。

2）表示“（尤指黏稠液体的）黏稠度，黏稠性”，英文解释为“the physical nature of a substance, especially a thick liquid, for example by being thick or thin, smooth or lumpy, etc.”

sustain /səˈsteɪn/ 1）表示“保持，维持，使持续，使继续”，英文解释为“to cause or allow something to continue for a period of time”举个🌰：The economy looks set to sustain its growth into next year. 看来经济的增长会持续到明年。

2）表示“经历，遭受（尤指破坏或损失）”，英文解释为“to suffer or experience, especially damage or loss”举个🌰：She sustained multiple injuries in the accident. 她在这次事故中多处受伤。

Ultimately, any and all physical activity improves longevity.

归根结底，任何形式、任何强度的身体活动都能延长寿命。

“Find something that works for you,” Dr. Lee said. “The bottom line is to move more.”

李博士说：“找到适合你的方式。最重要的一点就是多动动。”

1）表示“底线；最重要的事实”，英文解释为“the most important fact in a situation”

2）表示“损益表底线；盈亏一览结算线”，英文解释为“the final line in the accounts of a company or organization, stating the total profit or loss that has been made”举个🌰：How will the rise in interest rates affect our bottom line? 利率上升对我们的盈亏状况会有什么影响？

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