9条建议，让你的2021年过得更健康
2021，愿你健健康康，平平安安。
今天，我们一起来看看《纽约时报》（The New York Times）让你在新的一年里过得更健康的9条建议。
9 Ways to Live Healthier in 2021
The New York Times
By Tim Herrera
We all should eat better, exercise regularly and get more sleep. We hear those three pieces of advice so often it can be easy to drown them out. But there’s a reason this advice has become so cliché: Combined, they truly can result in a healthier life, physically and mentally.
But where should you begin? We’re here to help.
Below is the best advice from The Times on ensuring that your body and mind are in top shape in 2021, whatever that means for you. Whether you’ve been trying to sleep better, establish an exercise routine or finally give your house the deep clean it deserves, we’ve got you covered.
◉ Finally fix your sleeping hygiene
It seems like such a simple problem to fix: Get more sleep. But how? In this Times guide to getting a better night’s rest, you’ll learn how to create and maintain positive sleep habits, find a nighttime ritual that works for you, figure out when you should even be sleeping and much, much more.
◉ Try biking to work
Yes, biking to work can be a daunting prospect. But in this simple how-to guide, we’ll teach you the rules of the road and the best ways to stay safe.
◉ Learn to manage your stress
Stress can impact both your mental and physical health, so as you move into the new year it’s important to get a handle on yours.
◉ Never done a downward dog? Give it a try
Like stress, yoga is something that can impact both your mental and physical well-being, but in an incredibly positive way.
◉ Clean home, clean life
A new year means new beginnings, so give your home a makeover with our comprehensive guide to cleaning out every room, nook and cranny.
◉ Save time on your workouts
Working out certainly can end up consuming large chunks of your day or week, but that doesn’t have to be the case.
◉ Conquer your negative thinking
Here’s a New Year’s challenge for the mind: Make this the year that you quiet all those negative thoughts swirling around your brain.
◉ Strengthen those muscles
Strength training can be crucial to your health goals, but it’s not always easy to know where to start. This guide to strength training solves that problem, giving you a simple-yet-effective nine-minute routine you can do practically anywhere.
◉ Go for a run
A recent study found that runners tend to live about three years longer than nonrunners, even if they run slowly or sporadically and smoke, drink or are overweight. No other form of exercise that researchers looked at showed comparable impacts on life span. Get out there!
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注：中文文本为纽约时报编译，仅供参考
含注释全文：
9 Ways to Live Healthier in 2021
9条建议，让你的2021年过得更健康
The New York Times
By Tim Herrera
We all should eat better, exercise regularly and get more sleep. We hear those three pieces of advice so often it can be easy to drown them out. But there's a reason this advice has become so cliché: Combined, they truly can result in a healthier life, physically and mentally.
我们都应该吃得更好、经常锻炼、睡得更多。这三点建议我们听了那么多，以至于很容易被抛到九霄云外。但这些建议能变成老生常谈是有原因的：它们同时也确实能带给我们一个身心都更为健康的生活。
drown sth out
表示“（声音/噪音）压过；盖没；淹没”，英文解释为“to be louder than other sounds so that you cannot hear them”举个🌰：
She turned up the radio to drown out the noise from next door.
她开大了收音机的音量以压过隔壁房间的吵闹声。
📍《经济学人》（The Economist）一篇讲述美国股市投机者的文章中提到：As noisy as Mr Portnoy and his ilk are, they have been almost drowned out by the tut-tutting of jowly investors. 虽然波特诺伊这类人话挺多，但他们的声音几乎被那些脸颊松垮的投资者不耐烦的啧啧声淹没了。
cliché
表示“陈词滥调，老生常谈，老套的话”，英文解释为“a saying or remark that is very often made and is therefore not original and not interesting”举个🌰：
My wedding day - and I know it's a cliché - was just the happiest day of my life.
我结婚那天——我知道这是老生常谈——是我一生中最幸福的一天。
But where should you begin? We're here to help.
但要从哪儿下手？让我们来帮你。
Below is the best advice from The Times on ensuring that your body and mind are in top shape in 2021, whatever that means for you. Whether you've been trying to sleep better, establish an exercise routine or finally give your house the deep clean it deserves, we've got you covered.
以下便是《纽约时报》为了确保你在2021年身心都能处于最佳状态而给出的最佳建议——不论你对这个最佳状态是如何理解。不论你是在努力实现更好的睡眠，还是在试着建立起一个运动习惯，或是终于动手给你家的房子一个应得的深度清理，我们都有办法。
in top shape
shape作名词，熟词僻义，指“状况，情况；健康状况”，英文解释为“condition, or state of health”举个🌰：
He bought up businesses that were in bad/poor shape, and then sold them off piece by piece.
他收购状况不好的企业，然后再一点点将其卖掉。
"How are you?" "Oh, I'm in great shape."
“你身体怎么样？”“哦，好极了。”
◉ Finally fix your sleeping hygiene 彻底调整好你的睡眠习惯
It seems like such a simple problem to fix: Get more sleep. But how? In this Times guide to getting a better night's rest, you'll learn how to create and maintain positive sleep habits, find a nighttime ritual that works for you, figure out when you should even be sleeping and much, much more.
这看起来像一个很容易解决的简单问题：多睡一些。但怎么做？在这个《纽约时报》的指南中，你将学习如何建立和保持积极的睡眠习惯，找到适合你的夜间习惯，明白应该在什么时候睡觉等等。
hygiene
hygiene /ˈhaɪdʒiːn/ 不可数名词，表示“卫生；保健法”，英文解释为“the practice of keeping yourself and your living and working areas clean in order to prevent illness and disease”，如：food hygiene 食品卫生，personal hygiene 个人卫生。
ritual
表示“例行公事，老规矩；（尤指）仪式”，英文解释为“a set of fixed actions and sometimes words performed regularly, especially as part of a ceremony”举个🌰：
Coffee and the newspaper are part of my morning ritual.
喝咖啡和读报纸是我早晨必做的事情之一。
◉ Try biking to work 试着骑车上班
Yes, biking to work can be a daunting prospect. But in this simple how-to guide, we'll teach you the rules of the road and the best ways to stay safe.
是的，骑车上班或许是一个令人望而却步的设想。但在这个简单的指南中，我们将传授给你路上的规矩和保证安全的最佳方法。
daunting
daunting /ˈdɔːntɪŋ/ 表示“使人气馁的，吓人的；使人畏缩的；令人发怵的”，英文解释为“frightening in a way that makes you feel less confident”举个🌰：
The trip seemed rather daunting for a young girl.
这次旅行对一个年轻姑娘来说有点吓人。
📺英剧《唐顿庄园》（Downton Abbey）中的台词提到：and those standards can at first seem daunting. 这些规矩起初令人望而生畏。
📺美剧《绝命毒师》（Breaking Bad）中的台词提到：Just the idea of owning a car wash seems daunting, 收购洗车房的主意听起来不切实际。
◉ Learn to manage your stress 学会管理压力
Stress can impact both your mental and physical health, so as you move into the new year it's important to get a handle on yours.
你的身心健康都会受到压力的影响，因此，迈入新的一年，学会控制你的压力很重要。
◉ Never done a downward dog? Give it a try 从没试过下犬式？试试吧
Like stress, yoga is something that can impact both your mental and physical well-being, but in an incredibly positive way.
和压力一样，瑜伽也能影响你的身心状况，不过这是一个非常积极的影响。
downward dog
表示“（瑜伽的）下犬式”，英文解释为“a position in yoga in which the hands and feet are on the floor, the hips are high and the head is low, making an an upside-down V shape”。
◉ Clean home, clean life 干净的家，干净的生活
A new year means new beginnings, so give your home a makeover with our comprehensive guide to cleaning out every room, nook and cranny.
新的一年意味着新的开始，因此，清扫每一个房间、每一个角落、每一个缝隙，给家里来一个大改造吧。
makeover
表示“（个人形象的）大变样，改头换面；（地方的）翻新，改造”，英文解释为“a set of changes that are intended to make a person or place more attractive”举个🌰：
One of the prizes was a makeover at a top beauty salon.
奖品之一是顶级美容院的一次全面美容。
nook & cranny
📍nook /nʊk/表示“角落；隐蔽处；幽深处”，英文解释为“a small space that is hidden or partly sheltered”如：a cosy/sheltered/quiet nook 舒适的/不受风雨侵袭的/僻静的角落。
📍cranny表示“裂缝，缝隙”，英文解释为“a small, narrow opening in something solid”。
补充：
📍every nook and cranny表示“处处，到处”（every part of a plac），举个🌰：
Every nook and cranny of the house was stuffed with souvenirs of their trips abroad.
房间到处都塞满了他们出国旅行带回来的纪念品。
📍《经济学人》（The Economist）一篇讲述数据经济的文章中提到：Similarly, for every warehouse-sized data centre, there will be an endless network of cables and connections, collecting data from every nook and cranny of the world. 同样，对于每个仓库大小的数据中心，将有数不胜数的电缆和连接构成网络，收集来自世界各个角落的数据。
◉ Save time on your workouts 节省锻炼的时间
Working out certainly can end up consuming large chunks of your day or week, but that doesn't have to be the case.
锻炼无疑会占用你一天或一周之中的一大块时间，但其实不一定必须如此。
chunk
chunk /tʃʌŋk/ 表示“大块；厚块；一部分；（尤指）大部分，一大块”，英文解释为“a roughly cut piece；a part of something, especially a large part”如：a chunk of cheese 一大块奶酪，a chunk of meat 一大块肉，a chunk of text 一大段文字，a substantial chunk of profits 利润的很大一部分。
📍《经济学人》（The Economist）一篇讲述中资银行崛起的文章中提到：If recent form is a guide, a chunk will be recycled into developing countries. 如果近期的情况可作为一种参考，那么其中的一大块又会被收集利用，流向发展中国家。
🎬电影《冰河世纪4：大陆漂移》（Ice Age: Continental Drift）中的台词提到：Now get this chunk of ice seaworthy by sundown 太阳下山前把这块浮冰给我找来。
◉ Conquer your negative thinking 克服你的负面想法
Here's a New Year's challenge for the mind: Make this the year that you quiet all those negative thoughts swirling around your brain.
来一个新年的思想挑战吧：让今年成为你平息脑海中所有不停盘旋的负面思想的一年。
swirl /swɜːl/
1）表示“使（液态、流动的物质）快速旋流；（液态、流动的物质）快速旋流”，英文解释为“If you swirl something liquid or flowing, or if it swirls, it moves around and around quickly.”举个🌰：
The fog swirled thickly around us.
我们被浓雾重重包围。
2）可以引申为“流传，传播”的意思，类似于spread或者是circulate，举个🌰：
Rumours have swirled for years that he is on the point of retiring.
多年来一直有传言说他快要退休了。
📍circulate有“传播；流传；散布”的含义（if a story, an idea, information, etc. circulates or if you circulate it, it spreads or it is passed from one person to another），举个🌰：
Rumours began to circulate about his financial problems.
有关他财务困难的谣言开始流传开来。
◉ Strengthen those muscles 锻炼肌肉力量
Strength training can be crucial to your health goals, but it's not always easy to know where to start. This guide to strength training solves that problem, giving you a simple-yet-effective nine-minute routine you can do practically anywhere.
力量训练对你的健康目标非常重要，但要知道从何下手并非总是一件易事。这个力量训练指南解决了这个问题，为你提供了一个简单而有效的9分钟常规训练，你可以在任何地方进行练习。
◉ Go for a run 去跑步
A recent study found that runners tend to live about three years longer than nonrunners, even if they run slowly or sporadically and smoke, drink or are overweight. No other form of exercise that researchers looked at showed comparable impacts on life span. Get out there!
最近的一项研究发现，跑步的人往往能比不跑步的人多活三年，即使他们跑的很慢、偶尔跑跑，或是抽烟、喝酒、肥胖。在被研究过的运动中，没有哪种运动对寿命的影响可以和跑步相比了。快出去跑吧！
sporadically
sporadically /spəˈrædɪkli/ 表示“零星地；偶发地”，英文解释为“sometimes, but not regularly or continuously”举个🌰：
Though she likes to work, she has only done so sporadically.
虽然她喜欢工作，但也只是偶尔做做。
📍《经济学人》（The Economist）一篇讲述疫情下的经济拯救措施的文章中提到：Today these policies are being sporadically announced, and their implementation is uncertain. 现在这些政策都是零星宣布的，具体实施情况还不确定。
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