来源：《卫报》
原文刊登日期：2021年3月2日
[A] Rise and tense
[B] Think like a cat
[C] Hard and fast is better
[D] Ditch the car
[E] And the lift
[F] Chores are your friend
[G] Make the most of dead time
You don’t have to be grunting in a gym or grinding out the laps of the park to get a sweat on. Incidental exercise can be just as beneficial, and much easier to incorporate into daily routines. “It’s any activity that is part of daily living,” says Prof Emmanuel Stamatakis, an expert in physical activity at the University of Sydney, “rather than something that is done for the purpose of fitness, health or entertainment.”
你不需要在健身房里哼哼唧唧，或者在公园里机械地跑圈才能出汗。附带锻炼也同样有益，而且更容易融入日常生活。悉尼大学体育活动专家埃马纽埃尔•斯塔马塔克斯教授表示：“这可以是日常生活中的任何活动，而不是为了健身、健康或娱乐而进行的活动。”
Stamatakis tells me that incidental exercise, which is termed “intermittent lifestyle physical activity” by academics, is under-researched. But a paper he co-authored in 2018 found that sudden bursts of high-intensity incidental exercise – bounding up a flight of stairs, for example – could be highly beneficial from a health point of view, undermining the long-held belief that physical activity has to last at least 10 minutes to be worthwhile. “All physical activity counts and has a health benefit,” says Stamatakis. But how best to incorporate more incidental exercise to your life? The experts weigh in.
斯塔马塔基斯告诉我，学术界称之为“间歇性生活方式体育活动”的附带运动还没有得到充分的研究。但他在2018年合著的一篇论文发现，突然爆发的高强度附带运动——比如跃上一段楼梯——从健康角度看可能非常有益，动摇了长期以来认为体力活动必须持续至少10分钟才有价值的观念。斯塔马塔基斯说：“所有的体育活动都很重要，都对健康有益。”。但是怎样才能最好地在生活中加入更多的附带锻炼呢？专家们发表了意见。
1. ________________
Ever noticed how your cat stretches itself out after a nap? Be more like a cat. “People forget it’s important to stretch every day, too,” says Nicole Booth, a personal trainer and lecturer at Lancaster University. “Animals instinctively do this when they wake, but as humans we have forgotten or pushed this to one side. A minute of stretching to prevent tightness can help us focus how we are feeling physically and plan out our day.”
2. ________________
“Not all physical activity is the same,” says Stamatakis. “Intensity is important.” A gentle stroll to the corner shop will not do much long-term for your fitness; however, if you decide you’re going to walk there as fast as possible, then you’re racking up your high-intensity incidental exercise quota. “Try to get out of breath for a few minutes,” says Stamatakis, “then go back to a normal walking place.”
3. ________________
“Replace car trips with walking and cycling,” says Stamatakis. “For most people, it’s perfectly achievable to walk or cycle for a short journey of one-two miles.”
4. ________________
“Stairs will often take less time than using lifts,” says Stamatakis. “And it’s fantastic high intensity exercise that can cause measurable improvements in the cardiorespiratory system for most people.” Plus, stairs are more Covid-friendly; who wants to be in an enclosed space with strangers?
5. ________________
“If you’re brushing your teeth in the evening,” says Shelly Davies, a personal trainer, “why not do some squats while you’re at it?” For her older clients, Davies suggests sit-to-stands: that’s sitting down then standing up before eating a meal. “Make sure you squeeze your bum when you do stand up,” she says. When waiting for a kettle to boil, Davies encourages her older clients to work on their balance. “By standing on one leg for 30 seconds at a time while waiting for a kettle to boil, you’re strengthening your core,” she says.
答案：1B 2C 3D 4E 5G