人生如行路，每一步都承载着成长的印记。在这条蜿蜒曲折的道路上，我们如何才能找到属于自己的最佳养生之道？且听下回分解。

Life is like walking on a path, with every step carrying the marks of growth. How can we find the best way of health preservation that suits us on this winding and winding road? Stay tuned for the next part.

1. 众所周知，早餐是三餐中最重要的一餐。经过一个晚上的消化吸收，到第二天早上时，人体急需要补充大量的能量。丰盛的早餐能够为人体一上午的活动提供充足的营养，加上充足的睡眠，能够使人在处理问题时保持头脑清晰、精力充沛。所以，年轻人不能仗着年轻，就肆意亏待自己的身体。吃好早餐，是对自己的身体、对自己的学习和工作负责的一种表现。

1. As everyone knows, breakfast is the most important meal of the three meals. After a night of digestion and absorption, by the next morning, the human body urgently needs to replenish a large amount of energy. A hearty breakfast can provide ample nutrition for the body's activities throughout the morning, coupled with sufficient sleep, it can help maintain clear thinking and abundant energy when dealing with problems. Therefore, young people should not take advantage of their youth to mistreat their bodies. Eating a good breakfast is a manifestation of being responsible for one's own body, as well as for one's studies and work.

2. 在门口排队等待面试的短短时间里，你需要迅速消除紧张情绪：坐在椅子上，下身保持不动上身轻柔地向两侧旋转，呼气并发出“sh”的音，发出的声音要让自己能听清。试着变换一下身体的方向，使自己能发出“shu”的长音。

2. In the short time you spend queuing at the door waiting for the interview, you need to quickly dispel the feeling of nervousness: Sit on the chair, keep your lower body still, and gently rotate your upper body to the sides, while exhaling and making a "sh" sound, making sure the sound is clear to yourself. Try changing the direction of your body to make it possible to produce a longer "shu" sound.

3. 这也是需要立即补充能量的时候，因为你体内的葡萄糖含量已经大大降低，不仅思维速度变慢，烦躁、焦虑等不良情绪也开始冒头，如果再不及时补充能量，你的工作就很难顺利、愉快地进行下去了。

3. This is also the time when you need to replenish energy immediately, as the glucose content in your body has significantly decreased. Not only does your thinking speed slow down, but negative emotions such as irritability and anxiety also start to surface. If you do not replenish energy in a timely manner, it will be difficult for you to carry out your work smoothly and happily.

4. 找张舒服的椅子坐下，完全自然地深呼吸，同时让膝盖放松地弹动，几分钟后你的血压就能得到调节，头晕脑涨的症状也能得以缓解。

4. Sit down in a comfortable chair, breathe deeply in a completely natural manner, and allow your knees to bounce relaxedly. After a few minutes, your blood pressure will be regulated, and the symptoms of dizziness and headaches can also be relieved.

5. 哮喘：跑步、球类、骑自行车等皆可诱发哮喘，医学上称之为运动性哮喘，而游泳、棒球、滑雪等运动可改善症状，尤其是游泳更为适合，因为游泳不会因气温升高而使呼吸道水分减少。同时，游泳时的水平运动又减轻了呼吸道的负担，所以有利于病情向好的方向转化。

5. Asthma: Activities such as running, ball games, and cycling can trigger asthma, which is medically referred to as exercise-induced asthma. On the other hand, sports like swimming, baseball, and skiing can improve symptoms, especially swimming, which is particularly suitable because swimming does not cause a decrease in respiratory moisture due to rising temperatures. Additionally, the horizontal movement during swimming also reduces the burden on the respiratory tract, thus being beneficial for the disease to improve in the right direction.

6. 但是运动保健最重要的一个原则是适度的原则。适度即指运动量不能过大，也不能过小。我们可以用一些指标来估计运动量，如心率和脉搏就是很好的选择。我们都知道正常人的心率和每分钟的脉搏数是相等的，可以通过数每分钟的脉搏数来确定心率。正常成年人运动量以运动停止后心率不超过140次/分为宜。正常老年人的运动量以不超过120次/分为宜。假若运动后吃得甜，睡的香，情绪稳定轻松，精力充沛，这就是动静结合，运动量适宜的表现。反之，如果运动后不思饮食，头昏头痛，劳累多汗，精神倦怠，说明运动量大，应该减少，循序渐进。

6. However, the most important principle in sports health is the principle of moderation. Moderation means that the amount of exercise should not be too much or too little. We can use some indicators to estimate the amount of exercise, such as heart rate and pulse rate are good choices. As we all know, the normal heart rate and pulse rate per minute in healthy people are equal, and the heart rate can be determined by counting the pulse rate per minute. For normal adults, it is advisable to have an exercise intensity that does not exceed 140 beats per minute after exercise. For normal elderly people, it is advisable to have an exercise intensity that does not exceed 120 beats per minute. If you feel sweet after exercise, sleep well, have stable and relaxed mood, and are full of energy, this is the manifestation of combining activity with rest and appropriate exercise intensity. On the contrary, if you are not interested in eating, feel dizzy and have headaches, are tired and sweat a lot, and are exhausted after exercise, it indicates that the exercise intensity is too high and should be reduced gradually.

7. 饮食上可以吃一些红枣，香蕉，西兰花，黑豆，黑之麻，甘蓝等食物，这些食物有护胃，补肾养血，护肤通便的功效。还可以进行扭秧歌，跳舞，慢跑等，都有一定的养生效果。

7. In terms of diet, you can consume some foods like jujube, banana, broccoli, black beans, black sesame, and kale, which have the effects of protecting the stomach, nourishing the kidneys and blood, and skin care and defecation. Additionally, activities such as doing the秧歌 twist, dancing, and jogging can also have certain health benefits.

8. 同事们都开始逐渐起身，这也是你的身体能量需求最大的时候，是吃午餐的最佳时间。此时你体内胃肠道的消化积极性已经远不如早餐的时候，所以用餐时需要细嚼慢咽，万万不能一边盯着电脑一边吃午餐。不仅容易发胖，营养也无法吸收。

8. The colleagues begin to gradually stand up, which is also the time when your body's energy needs are at its peak, making it the best time to have lunch. At this time, the digestive activity of your gastrointestinal tract is far less than during breakfast, so you need to chew slowly while eating, and absolutely not to eat lunch while staring at the computer. Not only is it easy to gain weight, but the nutrition also cannot be absorbed properly.

9. 坚持运动尝试多样的运动，在其中选择一种适合自己，自己又喜欢的，如果没有，选择慢跑也可以。每天用半小时左右的时间做运动，到轻微出汗最好。如果没有足够的时间，可以将频率降为一周3到4次。或者选择骑车、跑步、走路等方式上下班，来保证身体所需的运动量。运动出汗可以排除身体毒素，可以使神经变得兴奋，改善心情状态。总之，运动对增强身体素质和稳定心情状态等，都有一定积极的影响。

9. Persist in exercising and try a variety of sports. Choose one that suits you and that you enjoy, or if none are suitable, consider jogging. Spend about half an hour exercising each day, aiming for a light sweat. If you don't have enough time, you can reduce the frequency to 3 to 4 times a week. Alternatively, you can choose to bike, run, or walk to and from work to ensure you get the required amount of exercise. Exercising and sweating can eliminate toxins in the body, stimulate the nerves, and improve your mood. In summary, exercise has a certain positive impact on enhancing physical fitness and stabilizing mood.

10. 一天三餐，我们都离不开吃饭。可是，有些人偏偏喜欢在该吃饭的时候没有吃饭，在不应该吃饭的时候就喜欢大吃特吃。但是，吃饭也是有节奏的，掌握住吃饭的科学节奏，你就能够吃出好身体，还有好心情。

10. We can't do without meals for three times a day. However, some people have a peculiar liking for skipping meals when they should eat and for overeating when they shouldn't. But eating also has a rhythm, and by mastering the scientific rhythm of eating, you can enjoy good health and a good mood.

11. 这时你可能还“睡”在床上，可实际上你的体温已经开始上升、脉搏开始加快、交感神经变得逐渐活跃，消化功能也已经开始运转，胃肠道处于苏醒状态，能最高效地消化吸收食物中的营养成分，是早餐的最佳时间。

11. At this time, you may still be "asleep" in bed, but in fact, your body temperature has started to rise, your pulse has begun to quicken, the sympathetic nervous system has become increasingly active, and your digestive function has also started to operate. The gastrointestinal tract is in a waking state, capable of efficiently digesting and absorbing the nutritional components of food, making it the best time for breakfast.

12. 现代科学研究证明，经常而适度的进行体育锻炼，对机体有如下好处：

12. Modern scientific research has proven that regular and moderate physical exercise has the following benefits for the body:

13. 三，增加饮水。水没有特别的滋味，在年轻人中远没有各种各样的饮料受欢迎。但是，每天喝定量的水对身体健康有很大的助益。喝水可以加速身体新陈代谢，有利于毒素的排除，甚至可以起到一定的美容养颜的作用。

13. Three, increase water intake. Water has no special taste and is far less popular than a variety of drinks among young people. However, drinking a fixed amount of water every day is very beneficial to physical health. Drinking water can accelerate the body's metabolism, help in the excretion of toxins, and even play a certain role in beautifying and preserving one's appearance.

14. 我国有“心静自然凉”的说法，这其实说的就是以静养生。人是“动”物，一天到晚几乎一直都在动。在终日操劳之余，非常需要有一段静养的时间，使之动静平衡。

14. There is a saying in China, "If the mind is calm, one feels cool naturally," which essentially talks about the concept of cultivating health through tranquility. Humans are "mobile" creatures, moving almost constantly throughout the day. After a day of hard work and toil, it is very necessary to have a period of quiet cultivation, to achieve a balance between movement and stillness.

15. 多走路，不断滋养大脑，让自己更聪明，更睿智。

15. Walk more, constantly nourish your brain, and become smarter and wiser.

16. 斯坦福大学做的一项研究表明，人在散步的时候，创造性远高于静坐不动。因为散步能适度加速血液循环，让大脑受到更强烈的刺激。

16. A study conducted by Stanford University shows that when people are walking, their creativity is much higher than when they are sitting still. This is because walking can moderately accelerate blood circulation, stimulating the brain more strongly.

17. 长期走路，可以调和机能，增益气血，让你拥有倍儿棒的身体。

17. Long-term walking can harmonize physiological functions, enhance Qi and blood, and enable you to have an exceptionally strong body.

18. 多喝水对于身体健康的重要性不言而喻，人体需要大量的水分去维持新陈代谢，还要帮助体内垃圾的排出。如果身体缺水了，不仅会让人感觉不适，还会影响多个器官的健康，重度脱水会危及生命。想要让自己更加的健康，应该一天喝15升到2升的水。把水喝足了，皮肤也会水水的，皮肤不缺水就不容易长皱纹。

18. The importance of drinking plenty of water for good health is self-evident. The human body requires a large amount of water to maintain metabolism and also to help expel waste within the body. If the body is dehydrated, it not only makes one feel uncomfortable but can also affect the health of multiple organs, with severe dehydration posing a risk to life. To become healthier, one should aim to drink between 15 liters and 2 liters of water per day. Sufficient water intake will keep the skin hydrated, and hydrated skin is less prone to wrinkles.

19. 4安居处：挑选合适的地方居住，不要在地下室、空气污浊等地方居住。

19. 4 Choosing a Residence: Select a suitable place to live; do not reside in basements or places with polluted air.

20. 你还可以向两侧挥动双臂，双臂在左侧时呼气发出“f”音，在相反方向时则发出短促的“t”声。随后在胸前转动你的双臂，似乎你要挥臂飞行。两眼直视前方，此时你甚至会感觉到吸气时你已经如释重负。

20. You can also swing your arms to the sides, exhale and make a "f" sound when your arms are on the left, and a short "t" sound when in the opposite direction. Then rotate your arms in front of your chest, as if you are flapping your wings to fly. Keep your eyes fixed straight ahead, and at this moment, you may even feel a sense of relief as you inhale.

21. 3和喜怒：女子以肝为先天，应调和情志，避免过喜过怒等。

21. 3 and emotional balance: Women consider the liver as their inherent organ, and should harmonize their emotions, avoiding excessive joy and anger.

22. 其实这两者并不矛盾。动与静如同硬币的两面，不能只讲动不讲静，也不能只讲静不讲动，单独强调哪一方面都是片面的。传统的“以静养生”的养生学，虽然将静摆在第一位，但是并不反对动。它只是认为，养生的主要方面应该是心性的修养，通过心性修养，改变自己的世界观，使自己能够摆脱名利恩怨的羁绊，从而使心境能常处于宁静祥和的状态，第二位则是适当的体育运动及补养。

22. In fact, these two are not contradictory. Motion and stillness are like the two sides of a coin, and one cannot only emphasize motion without mentioning stillness, nor can one only emphasize stillness without mentioning motion. Emphasizing either aspect alone is one-sided. Traditional "stillness for health preservation" in health preservation, although placing stillness as the first priority, does not oppose motion. It merely believes that the main aspect of health preservation should be the cultivation of one's mind and character. Through the cultivation of mind and character, one can change their worldview and free themselves from the constraints of fame, wealth, favors, and grievances. This allows the mind to often remain in a state of tranquility and harmony. The second priority is appropriate physical exercise and nourishment.

23. 可提高机体的免疫机能及内分泌功能，从而使人体的生命力更加旺盛。

23. It can enhance the immune function and endocrine function of the body, thereby making the vitality of the human body more vigorous.

24. “生命在于运动”，但是，并不是所有的人都能够认识到运动的重要性。在生活中，有些人不是以这样就是那样的借口来逃避运动，就是认为自己工作已经很累了，身体需要休息而拒绝运动，这些都是不利于健康的。在成年人中，有60%~80%的人的运动量不足，这也是肥胖、心血管疾病、糖尿病等病症大增的原因之一。而经常性的适度运动，是增进健康和维持健康的简易方法之一。

24. "Life lies in motion," but not everyone is able to recognize the importance of exercise. In life, some people escape from exercise with various excuses, either because they believe they are too tired from work and their bodies need rest, or they simply refuse to exercise. These are all detrimental to health. Among adults, 60% to 80% have insufficient physical activity, which is also one of the reasons for the increased incidence of obesity, cardiovascular diseases, diabetes, and other illnesses. Regular moderate exercise is one of the simple methods to improve and maintain health.

25. “动则不定”是我们中华民族养生、健身的传统观点。早在数千年以前，体育运动就已经被做为健身、防病的重要手段之一而广为运用。中医将精、气、神称为“三宝”，与人体生命息息相关。运动养生则紧紧抓住了这三个环节，调意识以养神；以意领气，调呼吸以练气，以气行推动血运，周流全身；以气导形，通过形体、筋骨关节的运动，使周身经脉畅通，营养整个机体。如是，则形神兼备，百脉流畅，内外相和，脏腑谐调，机体达到“阴平阳秘”的状态，从而增进机体健康，以保持旺盛的生命力。

25. "Movement is changeable" is a traditional view of health preservation and fitness in our Chinese nation. As early as thousands of years ago, sports had already been widely used as one of the important means for health preservation and disease prevention. Traditional Chinese medicine considers essence, Qi, and spirit as the "Three Treasures," which are closely related to human life. Exercise for health preservation tightly grasps these three aspects: regulating consciousness to nourish the spirit; leading Qi with intention, regulating breathing to practice Qi, using Qi to promote blood circulation throughout the body; guiding the body with Qi, through the movement of the body, tendons, and joints, making the meridians throughout the body unobstructed, and nourishing the entire organism. In this way, the body and spirit are in harmony, all meridians are smooth, the internal and external are in balance, the internal organs are in harmony, and the body achieves the state of " Yin being stable and Yang being secreted," thereby enhancing physical health and maintaining a vigorous vitality.

26. 6调刚柔：性格过于刚强或柔弱都不利于身体健康，应保持平和。

26. 6 Balance between rigidity and flexibility: Either an overly rigid or overly weak personality is not conducive to physical health; one should maintain a state of balance.

27. 心脏病：健康人要提高心脏功能，宜采用较大的运动量，运动时脉搏至少达到135次／分以上并持续15分钟才有效。如果已患心脏病则应谨慎，应根据心功受损程度来选择运动形式及运动量。一般说来，一二级心功能不全的轻症心脏病人可从事散步、慢跑、打太极拳、医疗体操等运动，运动时脉搏限定在104—120次／分左右；三四级心功能不全或心绞痛发作频繁的病人不宜采用体育活动，以休息为主，也可适当做一些气功等保护性轻微活动，原则是以不增加心跳次数为度。

27. Cardiovascular disease: Healthy individuals should increase their heart function by engaging in more intensive physical activity, and the pulse rate during exercise should reach at least 135 beats per minute and sustain this pace for at least 15 minutes to be effective. If one already has cardiovascular disease, one should exercise caution and select the type and intensity of exercise based on the degree of heart function impairment. Generally speaking, mild heart disease patients with grade 1 or 2 heart function impairment can engage in activities such as walking, jogging, practicing Tai Chi, and medical gymnastics, with the pulse rate limited to around 104-120 beats per minute during exercise. Patients with grade 3 or 4 heart function impairment or those with frequent angina attacks should avoid sports activities and focus on rest. They can also perform some gentle protective activities like qigong, but the principle is to not increase the heart rate.

28. 满分午餐：含丰富纤维的蔬菜+红肉类肉食+主食。

28. Full Lunch: Includes fiber-rich vegetables + red meat + staple food.

29. 研究发现，书法家、太极拳师以及性情温和的人，呼吸节奏是缓慢而深沉的，他们的平均寿命普遍较长。中国中医科学院教授杨力建议，要想长寿，不妨学学古人深长而缓慢的呼吸形式。有医学著作指出，一呼一吸64秒，是养生的最佳节奏。

29. Research has found that calligraphers, Tai Chi masters, and people with gentle dispositions have a slow and deep breathing rhythm, and their average lifespan is generally longer. Professor Yang Li of the China Academy of Chinese Medical Sciences suggests that if one wants to live a long life, it is advisable to learn from the ancient practice of deep and slow breathing. Some medical writings indicate that a breathing cycle of 64 seconds is the optimal rhythm for health preservation.

30. 他说：“我的养生之道很简单，就是坚持散步。”

30. He said, "My method of maintaining health is simple, which is to stick to taking walks."

31. 尿失禁：约10％的女性患有此种难言之症，合理的体育活动有助于康复。可选择强化骨盆肌肉的方法，施行的步骤是：先做骨盆收缩动作10秒钟，放松10秒钟，再做收缩运动10秒钟……如此循环交替，每天持续做90—160次。

31. Urinary incontinence: Approximately 10% of women suffer from this embarrassing condition, and reasonable physical activity can help recovery. Methods to strengthen the pelvic floor muscles can be chosen, with the steps being: first, perform pelvic contraction for 10 seconds, relax for 10 seconds, then do the contraction movement for 10 seconds... and so on, alternating in this manner, continuing for 90-160 times daily.

32. 应付痛经的办法是尽量放松背部，这样就能让骨盆中的血液循环更通畅。坐在垫子或健身球上，把腿蜷曲起来。呼气时轻柔地旋转上身，吸气时将两手放在腹部上，同时将全部注意力都集中在你的疼痛部位。这样气流就能完全自动地流向该部位，从而使经痛痉挛得到缓解。

32. The method to cope with dysmenorrhea is to try to relax your back as much as possible, which will allow for better blood circulation in the pelvis. Sit on a cushion or a fitness ball, and curl your legs up. When exhaling, gently rotate your upper body, and when inhaling, place your hands on your abdomen, concentrating all your attention on the painful area. In this way, the air flow can completely and automatically flow to that area, thereby alleviating the cramps caused by dysmenorrhea.

33. 增加膈肌和腹肌的力量，促进胃肠蠕动，防止食物在消化道中滞留，有利于消化吸收。

33. Increase the strength of the diaphragm and abdominal muscles, promote peristalsis of the gastrointestinal tract, prevent food from remaining stagnant in the digestive tract, and be beneficial to digestion and absorption.

34. 据统计，40%的癌症与食物中的亚硝酸类化合物、化学合成剂等致癌物质有关。而唾液在阻击这些坏物质的过程中，起了不可忽视的作用。咀嚼可促进唾液分泌。然而一项统计显示，现代人吃饭太快，已从40多年前每餐咀嚼900—1100次、用时20—30分钟，下降为目前的每餐咀嚼500—600次、用时5—10分钟。

34. According to statistics, 40% of cancers are related to carcinogenic substances such as nitrite compounds in food and chemical additives. Saliva plays an indispensable role in blocking these harmful substances. Chewing can promote saliva secretion. However, a survey shows that modern people eat too fast, reducing the number of chews per meal from 900-1100 times, taking 20-30 minutes, to 500-600 chews per meal, taking only 5-10 minutes, compared to 40 years ago.

35. 美国伊利诺大学研究显示，每周散步几次的人，在一年后认知水平有明显地进步。

35. A study by the University of Illinois in the United States shows that people who take a walk several times a week show significant improvement in their cognitive level after one year.

36. 可促进和改善体内脏器自身的血液循环，有利于脏器的生理功能。

36. It can promote and improve the blood circulation within the internal organs, which is beneficial to the physiological functions of the organs.

37. 摇头，好像你要用鼻子往墙上画一个圆；昂起头，似乎你的头正悬挂在一根线上，闭起嘴模仿咀嚼的动作并发出“m”音，脖子僵硬的症状会随之缓解。

37. Shake your head as if you are trying to draw a circle on the wall with your nose; lift your head as if it is hanging from a string, close your mouth and imitate the action of chewing while making the "m" sound. The stiffness in your neck will ease as a result.

38. 走路可以增进大脑特定结构的功能，改善大脑网络的协调，让人更聪明。

38. Walking can enhance the function of specific brain structures, improve the coordination of brain networks, and make people smarter.

39. 总之，养成规律的生活习惯，保持心情舒畅，适量的运动等都有利于女性养生。

39. In summary, developing regular living habits, maintaining a cheerful mood, and engaging in moderate exercise are all beneficial for women's health and well-being.

40. 1个完整的橙子+1杯咖啡+2片全麦面包+1份西红柿炒鸡蛋。怎么样，这个早餐很丰盛吧。各位上班族想要拥有一个精力充沛的上午，就要注意这个营养早餐了哦。

40. 1 whole orange + 1 cup of coffee + 2 slices of whole wheat bread + 1 serving of scrambled eggs with tomatoes. How about this breakfast? It's quite abundant, isn't it? All working people who want to have a energetic morning should pay attention to this nutritious breakfast, oh.

41. 要知道，在早上7点到10点之间的这个时间段，你体内的新陈代谢速度要比在其他时间段快上40%。所以，此时你需要吃一些低脂肪的碳水化合物来补充能量，来帮你集中精力、保持积极的工作状态。

41. You should know that during the time between 7 am and 10 am, your body's metabolism rate is 40% faster than during other periods. Therefore, at this time, you need to eat some low-fat carbohydrates to replenish energy, which will help you focus and maintain an active work state.

42. 希波克拉底说：“行走是最好的药。”

42. Hippocrates said, "Walking is the best medicine."

43. 你是否注意过自己是怎样呼吸的？昼夜24小时，我们每分钟呼吸12～15次，一天呼吸23000次。为什么我们必须一直不停地呼吸？这是因为血液在我们肺部的肺泡内进行气体交换，而后输送氧气至身体的每一个细胞中，并将体内的毒物排除。然而，呼吸这个看似无师自通的能力，在我们大多数人身上都没能发挥正常的效力。下面

44. 舒服地平躺在床上，然后按照呼吸节奏运动双腿。吸气时屈起一条腿，呼气时将之完全伸直，然后轻轻地平放在身体一侧。换腿重复上述动作。此时，注意感受身体的哪一个部位与床垫接触，设想你身体的重量如何伴随着每次呼气向床垫传送，使身体仿佛能更多地承受床垫的支撑。缓慢地发“f”或“S”字母音呼气。这两个字母是气流声响，使你只能慢慢地将气流呼出，呼气因此得以延长，从而使你逐渐进入睡眠状态。

43. Have you ever noticed how you breathe? Around the clock, 24 hours a day, we breathe 12 to 15 times per minute, totaling 23,000 breaths in a day. Why do we have to breathe continuously? It's because the blood in our lungs' alveoli performs gas exchange, transporting oxygen to every cell in the body and eliminating toxins within. However, this seemingly innate ability to breathe is not functioning normally in most of us. 44. Lie comfortably on your back in bed and then move your legs in sync with your breathing rhythm. When you inhale, bend one leg, and when you exhale, extend it completely, then gently place it flat on one side of your body. Switch legs and repeat the above action. At this point, pay attention to which part of your body is in contact with the mattress, and imagine how your body weight is transmitted to the mattress with each exhale, making your body seem to bear more of the mattress's support. Slowly exhale while making the sounds of the "f" or "s" letters. These sounds are produced by the airflow, which allows you to exhale the air slowly, thus extending the exhalation and gradually leading you into a state of sleep.

45. 当你狼吞虎咽地吃完一餐饭后，是否意识到：癌细胞正躲过唾液这第一道健康卫士，乘虚而入。

45. Have you ever realized after you scarf down a meal: cancer cells are sneaking past saliva, the first line of defense against health, taking advantage of the opportunity to infiltrate?

46. 他们在行走中探讨问题，思维活跃，心情愉快，往往能在和谐的氛围中收益良多。

46. They discuss issues while walking, their minds active and their spirits joyful, often reaping much from the harmonious atmosphere.

47. 静下心来，对着手表，测一下自己的呼吸，一呼一吸为一个周期。看看一分钟有多少次，一个周期用了多少秒？

47. Take a moment to calm yourself down, and look at your watch. Measure your breath, with each inhale and exhale constituting a cycle. See how many times you breathe in a minute, and how many seconds a cycle takes?

48. 可促进血液循环，改善大脑的营养状况，促进脑细胞的代谢，使大脑的功能得以充分发挥，从而有益于神经系统的健康，有助于保持旺盛的情力和稳定的情绪。

48. It can promote blood circulation, improve the nutritional status of the brain, enhance the metabolism of brain cells, and enable the brain to fully utilize its functions, thereby benefiting the health of the nervous system and helping to maintain vigorous vitality and stable emotions.

49. 5节阴阳：房事活动要适度，不要过于激烈或频繁。

49. Section 5: Yin and Yang: Sexual activities should be moderate, neither too intense nor too frequent.

50. 我们所常说的养生指的是什么呢？无非就是更加符合人类的作息，比如说日出而作日落而息，但是你躺在家里不动弹，这肯定是不符合养生规律的，无论是从饮食还是从睡眠以及从人的活动上来讲，人都应该符合生物规律。

50. What do we commonly refer to when we talk about maintaining health? It's simply about adjusting our daily routines to be more in line with human biology, such as working with the sunrise and resting with the sunset. However, if you just lie around at home without moving, that certainly doesn't conform to the principles of health maintenance. Whether it's in terms of diet, sleep, or human activity, people should align themselves with biological rhythms.

51. 往后余生，坚持走路，邂逅更好的自己。

51. For the rest of my life, keep walking and meet a better version of myself.

52. 乔布斯的很多创意，都是在散步中完成。

52. Many of Jobs' creative ideas were completed during his walks.

53. 它能提升机体抵抗力，治愈疾病；它能排除精神毒素，抚慰心灵；它能激发生命创造力，增益智慧。

53. It can enhance the body's resistance, cure diseases; it can eliminate spiritual toxins, comfort the soul; it can stimulate the creativity of life, and enhance wisdom.

54. 帕斯卡说：“人的本质在于运动，安谧宁静就是死亡。”

54. Pascal said, "The essence of man is in motion; tranquility and silence are death."

55. 增强肌肉关节的活力，使人动作灵活轻巧，反应敏捷、迅速。

55. Enhance the vitality of muscles and joints, making one's movements agile and dexterous, with quick and responsive reactions.

56. 他说：“我其实没有多余的运动，只是每天饭后坚持散步。”

56. He said, "Actually, I don't have any extra physical activities, I just stick to a walk after every meal."

57. 这一点之所以放到第一点来说，就是因为它十分的重要。熬夜和衰老有非常大的关系，经常熬夜会降低人体免疫力，会影响人的内分泌，让女性出现内分泌失调的情况。内分泌失调不仅会让女性健康受到影响，还会让女性的皮肤受到伤害，女性会出现皮肤干燥、色斑、暗沉、发黄等问题。不管是什么原因熬夜都不是借口，为了健康和容貌，要赶紧把这个习惯戒掉。

57. This point is mentioned first because it is of great importance. Staying up late is closely related to aging. Regularly staying up late can weaken the human immune system, affect the endocrine system, and lead to endocrine disorders in women. Endocrine disorders not only affect women's health but can also harm their skin, causing issues such as dryness, freckles, dullness, and yellowing. Regardless of the reason for staying up late, it is not an excuse. For the sake of health and appearance, it is essential to quit this habit as soon as possible.

58. 民俗学家钟敬文，90岁依然身体健康，精神矍铄，笔耕不辍。

58. Folklorist Zhong Jingwen, at the age of 90, is still in good health, mentally alert, and continues to write tirelessly.

59. 梭罗把他在行走中的思考，化为文字，写成《瓦尔登湖》，治愈无数空虚而迷茫的人。

59. Thoreau turned his thoughts during his walks into words, writing "Walden," which cured countless empty and confused individuals.

60. 他做过记者，编辑，经营企业，小有所成。但人情的肤浅刻薄，世事的苍凉无奈，身边人的虚伪世故，让他深陷精神的痛苦之中。

60. He has worked as a journalist, editor, and businessperson, achieving some success. However, the superficiality and sharpness of human nature, the desolation and helplessness of the world, and the hypocrisy and worldliness of those around him have deeply陷入 his spiritual pain.

61. 杨振宁百岁高寿的时候，有人问他长寿的秘诀。

61. When Yang Zhenning reached the age of 100, someone asked him about the secret to his longevity.

62. 在很多人眼里，运动就是为了减肥，塑造漂亮的身材，其实不然，运动包括了很多的学问，其实养生就是运动的一个大的学问。运用运动方式进行锻炼，以活动筋骨，调节气息，静心宁神来畅达经络，疏通气血，和调脏腑，达到增强体质，益寿延年的目的，这种养生方法称为运动养生，又称为传统健身术。

62. In the eyes of many people, exercise is solely for weight loss and shaping a beautiful body, but that is not the case. Exercise encompasses a wide range of knowledge, and actually, health preservation is a large field within the realm of exercise. By using the method of exercise to exercise, we can activate the muscles and bones, regulate the breath, calm the mind and nerves to unblock the meridians, smooth the flow of Qi and blood, harmonize the internal organs, and achieve the purpose of strengthening the body and prolonging life. This method of health preservation is called "exercise-based health preservation" or "traditional physical fitness techniques."

63. 国际卫生组织研究显示，任何形式的运动，与不运动相比，都能将死亡风险率降低27%，感染各种疾病的概率也大大降低。

63. Research by the International Health Organization shows that any form of exercise, compared to no exercise at all, can reduce the risk of death by 27% and greatly decrease the probability of contracting various diseases.

64. 卫生部老年医学研究所原所长高芳堃表示，一口饭最好嚼20次以上，老年人则应咀嚼25—50次，才能给饮食中枢足够的兴奋时间，帮助食物消化。细嚼慢咽可增加唾液的分泌量，让它与食物充分混合，增进营养的消化吸收。此外，吃饭慢还能解毒。高温油炸、烧烤食物中产生的致癌物苯并芘等，能在人体唾液酶的作用下被部分分解。而苹果等水果若吃的时候超过15分钟，其中的有机酸和果酸就有足够时间杀死口腔细菌，有效清洁口腔。

64. Gao Fangkun, the former director of the Institute of Geriatric Medicine under the Ministry of Health, said that one should chew a mouthful of food more than 20 times, and the elderly should chew 25-50 times to provide enough excitement time for the dietary center and help with food digestion. Chewing slowly can increase the amount of saliva secreted, allowing it to fully mix with food, enhancing the digestion and absorption of nutrition. In addition, eating slowly can also detoxify. The carcinogenic substances such as benzo(a)pyrene produced by high-temperature frying and barbecuing can be partially decomposed under the action of saliva enzymes in the human body. If fruits like apples are eaten for more than 15 minutes, the organic acids and fruit acids in them have enough time to kill oral bacteria, effectively cleaning the mouth.

65. 当你有问题要解决的时候，不要久坐不动，冥思苦想。而要学会走出去，在行走中打开视野，拓宽思路，这样有可能找到更好的答案。

65. When you have problems to solve, do not sit still and brood over them. Instead, learn to go out, expand your horizons and broaden your thinking while walking, which may lead to finding better answers.

66. 动物学家发现，大象在野外生活可活到200岁，一旦被俘获，关进动物园，尽管生活条件比野外好得多，却活不到80岁；野兔平均可活15年，而自幼养在笼内过着“优越”生活的家兔，平均寿命才4～5年；野猪的寿命也比家猪长一倍。那么，为什么野生动物比家养动物寿命长呢？重要的一条是野生动物为了寻食、自卫、避敌、摆脱恶劣气候的侵害，经常要东奔西跑，身体得到了很好的锻炼。这样一代一代传下去，体质变得越来越好，寿命自然比家养动物长了。同样，人也是如此，经常参加体育运动锻炼的人，寿命就长。这说明一个道理：运动是健康长寿之本。

66. Zoologists have found that elephants can live up to 200 years in the wild, but once captured and kept in zoos, even though the living conditions are much better than in the wild, they rarely live past 80 years; wild rabbits have an average lifespan of 15 years, while domestic rabbits that are kept in cages from a young age and enjoy a "privileged" life, have an average lifespan of only 4 to 5 years; wild boars also live twice as long as domestic pigs. Then, why do wild animals have longer lifespans than domesticated animals? An important reason is that wild animals often have to run around in search of food, for self-defense, to avoid enemies, and to escape the harm of harsh weather conditions, which gives their bodies a good workout. Through generations, this leads to better physical fitness, and naturally, longer lifespans than domesticated animals. Similarly, humans are the same; those who regularly participate in sports and physical exercises tend to have longer lifespans. This illustrates a truth: exercise is the foundation of health and longevity.

67. 性功能低下：无论男女均可通过运动增进性欲，更易达到性高潮，从而获得性满足。一般每周3次，每次45分钟的运动即能达此目的，过量运动反可使性欲减退。

67. Low libido: Both men and women can enhance their libido through exercise, which makes it easier to reach an orgasm and thus achieve sexual satisfaction. Generally, exercising 3 times a week for 45 minutes each time is sufficient to achieve this goal, but excessive exercise can actually lead to a decrease in libido.

68. 每天早上六点钟，钟老准时出门散步。下午仍要走一个小时。

68. Every morning at six o'clock, Mr. Zhong goes out for a walk on time. He still walks for an hour in the afternoon.

69. 而走路，对身体损伤小，是世界上最好的运动。

69. Walking causes minimal damage to the body and is considered the best exercise in the world.

70. 综上所述，养生之道常遇小牢指的就是人的养生离不开运动，但是运动应该适可而止。

70. In summary, the saying "the path of longevity often encounters small traps" refers to the fact that one's pursuit of longevity cannot do without exercise, but exercise should be适度 and not overdone.

71. 在空中前后地挥动你的双臂，同时让膝盖放松地弹动，呼气并轻快地发出“ft”声。

71. Swing your arms forward and backward in the air while allowing your knees to bounce loosely, exhale and make a light, brisk "ft" sound.

72. 每个人在生活中都养成了属于他自己的节奏，有的对健康有好处有些则会成为健康杀手！所以快对照一下上面的内容，好好修改一下你的节奏吧！

72. Everyone has developed their own rhythm in life, some of which are beneficial to health, while others can be health killers! So quickly check the contents above and make some adjustments to your rhythm!

73. 美国作家梭罗，曾在繁华都市的名利场中沉浮。

73. The American writer Thoreau once soared and plummeted in the hustle and bustle of a bustling city's名利场.

74. 使心肌发达，收缩有力，促进血液循环，增强心脏的活力及肺脏呼吸功能，改善末梢循环。

74. Develops myocardium, strengthens its contraction, promotes blood circulation, enhances the vitality of the heart and lung respiratory function, and improves peripheral circulation.

75. 当苹果公司遇到什么疑难的决策，或者一些高精尖的技术问题，乔布斯都会约着相关人员到室外散步。

75. When Apple encountered difficult decisions or some highly sophisticated technical problems, Jobs would invite the relevant personnel to go for a walk outdoors.

76. 长期坚持走路，可以养身，养神，养心。激活免疫系统和生命活力，最好地治愈和滋养自己。

76. Persistently walking for a long time can cultivate one's body, spirit, and mind. It activates the immune system and vital life force, providing the best cure and nourishment for oneself.

77. 动静结合和肝脏养生有很大的关系，生命在于运动和生命在于静止是存在于养生理论中的两种截然不同的观点。没有不运动的生命，运动是物质的本来属性，所以生命在于运动的养生观点是有道理的。

77. The combination of movement and stillness is closely related to liver health preservation. The theories of "life lies in movement" and "life lies in stillness" represent two entirely different viewpoints in the field of health preservation. There is no life without movement, as movement is the inherent property of matter. Therefore, the viewpoint that "life lies in movement" is reasonable.

78. 伦敦理疗师菲奥娜·特鲁普表示，健康成年人每分钟呼吸10—14次，如果每分钟呼吸次数超过20次，氧气不能被释放到肌肉及器官，就会出现指尖和嘴唇刺痛、心悸、疲劳、注意力无法集中、肌肉痉挛及肠易激综合征等问题。一般来说，压力大、颈痛、背痛、受到情感打击或手术等都会增加呼吸急促几率。伦敦大学医学院附属医院呼吸医学教授史蒂芬·斯皮罗博士表示，呼吸太快容易引发肺病，或者哮喘和支气管炎。

78. London physiotherapist Fiona Troup stated that healthy adults breathe 10-14 times per minute. If the breathing rate exceeds 20 times per minute, oxygen cannot be released to the muscles and organs, leading to issues such as tingling fingertips and lips, palpitations, fatigue, inability to concentrate, muscle spasms, and irritable bowel syndrome. Generally, factors such as stress, neck pain, back pain, emotional trauma, or surgery can increase the likelihood of rapid breathing. Dr. Stephen Spiro, Professor of Respiratory Medicine at the attached hospital of the University of London Medical School, said that rapid breathing is more likely to trigger lung diseases, or asthma and bronchitis.