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.

我們都知道運(yùn)動(dòng)對(duì)我們的身體健康很重要，但你知道它也會(huì)對(duì)我們的精神健康產(chǎn)生重大影響嗎？研究表明，定期鍛煉對(duì)我們的心理健康有很多好處，包括減少抑郁和焦慮的癥狀。

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.

鍛煉對(duì)我們的心理健康有益的一種方式是增加內(nèi)啡肽的產(chǎn)生，內(nèi)啡肽是身體“感覺(jué)良好”的化學(xué)物質(zhì)。內(nèi)啡肽在運(yùn)動(dòng)過(guò)程中被釋放出來(lái)，可以帶來(lái)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.

除了內(nèi)啡肽，運(yùn)動(dòng)還被證明能增加其他神經(jīng)遞質(zhì)的產(chǎn)生，如多巴胺和血清素，它們?cè)谡{(diào)節(jié)情緒和減少焦慮方面發(fā)揮作用。

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.

但鍛煉對(duì)心理健康的好處不僅僅是大腦中的化學(xué)變化。鍛煉還可以增強(qiáng)自信和自尊，并提供一種成就感和掌控感。對(duì)于涉及技能或成就的活動(dòng)，如跑步或舉重，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，鍛煉可以從日常生活的壓力中提供急需的休息。無(wú)論是獨(dú)自鍛煉還是集體健身課程，鍛煉都可以作為一種自我照顧的形式，也是一種與工作和其他責(zé)任脫鉤的方式。

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，我們需要多少鍛煉才能獲得這些心理健康益處呢？世界衛(wèi)生組織建議每周至少進(jìn)行150分鐘的中等強(qiáng)度運(yùn)動(dòng)，或75分鐘的高強(qiáng)度運(yùn)動(dòng)。然而，適量的運(yùn)動(dòng)總比不運(yùn)動(dòng)好，即使是少量的體育活動(dòng)也會(huì)對(duì)我們的心理健康產(chǎn)生積極的影響。

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.

總之，鍛煉不僅對(duì)我們的身體健康很重要，對(duì)我們的精神健康也很重要。從增加產(chǎn)生“感覺(jué)良好”的化學(xué)物質(zhì)到增強(qiáng)自信，并從壓力中解脫出來(lái)，鍛煉對(duì)心理健康的好處是很多的。所以，下次當(dāng)你感到沮喪或有壓力時(shí)，考慮系上你的運(yùn)動(dòng)鞋，去健身房或到外面散步。你的身體和思想會(huì)感謝你的。

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