即使在寒冷的天气里，也要出去活动一下的原因

Daily exercise is important no matter what time of year it is, but in the winter it's especially hard to stay motivated. When temperatures drop, it's far less comfortable outside, not to mention the hassle of all of the extra layers. If you have kids, you understand how much work it is to clothe all members of your family just in order to get out the door.

无论一年中的什么时候，每天锻炼都很重要，但在冬天，要保持动力尤其困难。当气温下降时，在外面就不那么舒服了，更别提那些额外的衣服了。如果你有孩子，你就会明白给家里所有人穿衣服只是为了出门是多么辛苦。

credit: sean dreilinger

The excuses are easy to come by when it's frigid and staying inside where it's warm is very appealing, but research shows that the extra hassle is worth it, not just because exercise is essential for good health, but because getting outside and moving in the winter is actually extra beneficial for both adults and kids. From improving your mood to burning more calories than exercising in other seasons, winter exercise brings a host of benefits. Read on to check them out.

寒冷的时候借口很容易找到,家里面的温暖很吸引人,但研究表明,额外的麻烦是值得的,这不仅是因为运动对健康是必不可少的,但因为冬天出去运动实际上是对成人和孩子额外的好处。从改善你的情绪到比其他季节运动燃烧更多的卡路里，冬季运动带来了很多好处。往下读，看看都有什么。

1. Exercise is more effective

锻炼更有效

credit: Mikael Colville-Andersen

If you walk, run, hike or bike during the rest of the year, but take it easy during the winter, you're missing out on a major fitness boost. Because your body works harder to warm itself when in cold temperatures, physical activity during the winter can burn more calories than during other seasons and your heart works harder too. That means a better cardio workout and better endurance when spring comes. Make sure to wear light layers to stay warm without overheating and make sure hands and feet have protection from the elements.

如果你在一年的其余时间里散步、跑步、徒步或骑自行车，但在冬天放松一下，你就错过了一次重要的健身活动。因为在寒冷的天气里，你的身体会更努力地工作来取暖，所以冬季的体育活动会比其他季节燃烧更多的卡路里，你的心脏也会工作得更努力。这意味着当春天来临时，你需要更好的有氧运动和更好的耐力。确保穿轻薄的衣服保持温暖而不会过热，并确保手和脚在自然环境中得到保护。

2. Keep the winter blues away

赶走冬季忧郁

credit: will_cyclist

It's been proven that a walk outside in nature can reduce stress and improve your mood. This is especially needed in winter when most of us suffer from at least some form of winter blues. The shorter days and gray, cold weather that keeps us inside majorly cuts our exposure to sunlight, which means our Vitamin D and serotonin levels drop. Making a daily practice of getting outside and soaking up sunlight can dramatically improve the mood of kids and adults alike. The serotonin boost from daylight coupled with the endorphins produced from exercise will have you feeling happier and less stressed.

事实证明，在大自然中散步可以减轻压力，改善心情。这在冬天尤其需要，因为我们大多数人都患有至少某种形式的冬季抑郁。白天变短，天气又冷又灰，我们只能待在室内，这就减少了我们接触阳光的机会，这就意味着我们体内的维生素D和血清素水平会下降。每天锻炼一下，去户外晒晒太阳，可以极大地改善孩子和成年人的心情。阳光带来的血清素和运动产生的内啡肽会让你感觉更快乐，压力更小。

3. Stave off colds and the flu

避开感冒和流感

credit: swambo

Cold and flu viruses infect so many people during the winter because we're cooped up inside together and it's easier for the viruses to pass from person to person. Getting yourself and your kids outside more during the cold months can keep you well for two major reasons. The first is that spending time outside instead of indoors cuts down your chance of catching the viruses in the first place. It's called fresh air for a reason. The second is that studies suggest that regular moderate exercise can boost your immune system, meaning even if you or your kids are exposed to those nasty viruses, your body will have any easier time fighting them off.

感冒和流感病毒在冬天会感染很多人，因为我们被关在一起，病毒更容易在人与人之间传播。在寒冷的月份里，让你和你的孩子多出去走走可以保持健康，主要有两个原因。首先，花时间在户外而不是在室内可以从一开始就减少你感染病毒的机会。它被称为新鲜空气是有原因的。第二，研究表明，定期的适度锻炼可以增强你的免疫系统，这意味着即使你或你的孩子暴露在那些讨厌的病毒中，你的身体将更容易战胜它们。

4. More energy, better sleep

更多的精力，更好的睡眠

credit: Sky Noir

The darker, colder days can leave us feeling fatigued and sluggish as though we can't ever get enough sleep. Regular exercise though can both improve your energy levels during the day and help you to sleep more soundly at night so that you feel well-rested. Exercise has been proven to increase energy levels for hours after you've been active and that extra exertion during the day means that your body will more readily fall asleep and stay asleep at night. Take time for walks during your lunch break or after school with the kids and you'll all have better mornings and nights.

黑暗、寒冷的天气会让我们感到疲惫和懒散，就好像我们无法得到足够的睡眠。有规律的锻炼不仅可以在白天提高你的能量水平，还可以帮助你在晚上睡得更香，这样你就会感觉休息得很好。运动已经被证明可以在你活跃后的几个小时内提高能量水平，白天额外的努力意味着你的身体更容易入睡，并且在晚上保持睡眠状态。在你的午餐休息时间或放学后和孩子们散步，你在早晨和晚上会感觉更好。