流汗让你快乐：运动如何促进我们的心理健康

We all know that exercise is important for our physical health, but did you know it can also have a significant impact on our mental well-being? Studies have shown that regular exercise can have numerous benefits for our mental health, including reducing symptoms of depression and anxiety.

我们都知道运动对我们的身体健康很重要，但你知道它也会对我们的精神健康产生重大影响吗？研究表明，定期锻炼对我们的心理健康有很多好处，包括减少抑郁和焦虑的症状。

One way in which exercise benefits our mental health is by increasing the production of endorphins, the body's "feel-good" chemicals. Endorphins are released during exercise and can lead to feelings of euphoria and well-being.

锻炼对我们的心理健康有益的一种方式是增加内啡肽的产生，内啡肽是身体“感觉良好”的化学物质。内啡肽在运动过程中被释放出来，可以带来欣快感和幸福感。

In addition to endorphins, exercise has also been shown to increase the production of other neurotransmitters, such as dopamine and serotonin, which play a role in regulating mood and reducing anxiety.

除了内啡肽，运动还被证明能增加其他神经递质的产生，如多巴胺和血清素，它们在调节情绪和减少焦虑方面发挥作用。

But the benefits of exercise for mental health go beyond just chemical changes in the brain. Exercise can also boost self-confidence and self-esteem, as well as provide a sense of accomplishment and mastery. This is particularly true for activities that involve skill or achievement, such as running a race or lifting weights.

但锻炼对心理健康的好处不仅仅是大脑中的化学变化。锻炼还可以增强自信和自尊，并提供一种成就感和掌控感。对于涉及技能或成就的活动，如跑步或举重，尤其如此。

Furthermore, exercise can provide a much-needed break from the stress and pressures of daily life. Whether it's a solo workout or a group fitness class, exercise can serve as a form of self-care and a way to disconnect from work and other responsibilities.

此外，锻炼可以从日常生活的压力中提供急需的休息。无论是独自锻炼还是集体健身课程，锻炼都可以作为一种自我照顾的形式，也是一种与工作和其他责任脱钩的方式。

So, how much exercise do we need to reap these mental health benefits? The World Health Organization recommends at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise per week. However, any amount of exercise is better than none, and even small amounts of physical activity can have a positive impact on our mental health.

那么，我们需要多少锻炼才能获得这些心理健康益处呢？世界卫生组织建议每周至少进行150分钟的中等强度运动，或75分钟的高强度运动。然而，适量的运动总比不运动好，即使是少量的体育活动也会对我们的心理健康产生积极的影响。

In conclusion, exercise is not only important for our physical health, but also for our mental well-being. From increasing the production of "feel-good" chemicals to boosting self-confidence and providing a break from stress, the benefits of exercise for mental health are numerous. So next time you're feeling down or stressed, consider lacing up your sneakers and hitting the gym or taking a walk outside. Your body and mind will thank you.

总之，锻炼不仅对我们的身体健康很重要，对我们的精神健康也很重要。从增加产生“感觉良好”的化学物质到增强自信，并从压力中解脱出来，锻炼对心理健康的好处是很多的。所以，下次当你感到沮丧或有压力时，考虑系上你的运动鞋，去健身房或到外面散步。你的身体和思想会感谢你的。

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