Get into the zone and reduce stress with exercise through physical, mental, or spiritual techniques.
通过身体，思想或精神技巧的锻炼来减少压力，放松心情K67WR5qc.tH6fy.2。

You Will Need
你需要

Plan
计划

Stimulation
激励

Buddy
同伴

Change
改变

Chair
椅子

Exercise class
训练班

Massage (optional)
按摩（可选）

Steps
步骤

Always consult a physician before attempting to do any exercise or exercise plan.
试图进行任何锻炼和锻炼计划之前一定要先咨询医生CB_Vm3Z~h,45(c39。

STEP 1 Set a plan
1.制定计划

Set out a plan with conservative goals and stick to it. For example, commit to walking during your lunch hour three times a week.
制定目标保守的锻炼计划，并坚持IK8U_3xa!=-CZEA。例如，坚持午餐时间步行，每周三次O.B(6q2UAl*ND-87wes。

STEP 2 Stretch and stimulate
2.做伸展运动，刺激神经系统

Stretch to stimulate the nervous system and fight stress hormones. The resultant tightening of muscles will increase blood circulation compromised by high tension and inactivity. Merely moving has been shown to alter the brain's stress hormones.
做伸展运动，刺激神经系统，抵抗压力荷尔蒙ha6v#Z6@ERfMU+-。由此引发的肌肉紧张可以曾加受到紧张情绪和缺乏运动损害的血液循环nq3ZGH!-+*e4==J。仅仅运动就可以改变大脑的压力荷尔蒙水平5h|E!iTrLYwk。

Idly creating resistance by pushing against counters or twisting carefully while opening the fridge during meal preparation is still exercise of a sort that loosens and relaxes.
漫不经心地制造阻力，推柜子，或者准备煮饭期间打开冰箱门时小心地扭动一下身体，这仍然是一种放松运动2yK!WdM[4M_JV~xF0c=#。

STEP 3 Buddy up
3.和朋友一起

Buddy up with someone to create a friendly bond and an obligation to continue when your determination wanes. Knowing someone is also dedicated can motivate you, and is generally more fun.
和别人一起，建立友情连接，当你的决心动摇时，会觉得继续运动是你的义务%B_;ak(vuc&GEO。直到别人也有决心可以激励你，而且更有乐趣(J4n(oZ3*8@z。

STEP 4 Change it up
4.改变

Change routines and try other types of conditioning to address prenatal, senior, or disability needs. Stay fresh and have fun, but stop at the first sign of pain. Listen to your body -- you're not in a race.
改变常规，尝试其他类型的运动，解决孕前，老年人或者残疾人的需求*Vswc=BH8#ZShmOH.rR。保持新鲜了乐趣，但是出现痛苦的迹象时立即停止9NC;f%E40CasP@95。倾听身体的声音，你并不是在比赛oSsEyd1%gZ06L。

STEP 5 Slow the heart rate
5.减缓心率

Sit upright in a comfortable chair, one hand on your stomach and one on your chest. Inhale through your nose, and exhale slowly through your mouth. Push out by contracting abdominal muscles, feeling your stomach and hand move. This exercise will slow your heart rate, stopping stress before it begins.
在一张舒适的椅子上坐直，一只手放在腹部，一只手放在胸部;Iyil*MSBPx,D!Q3%pE。通过鼻子吸气，缓缓地通过嘴呼气~JXLo%jRg9u7VpruIa#。收缩腹部肌肉，将空气挤出，感受腹部和手的运动PdgDf&&PB8ds2@B,#R。这项运动可以减缓心率，在压力开始聚集之前就将其制止@S^(1YV@YEeiH。

STEP 6 Get your heart rate up
6.加快心率

Join an exercise class in your area to maintain consistency and elevate endorphins. Do anything to get your heart going a little faster for at least 15 minutes a day. Even a few minutes can provide stress relief and improve overall health.
加入你所在地区的训练班，保持健康，提高内啡肽水平697mQb]enOFm=H]f。做任何事情，让你的心律比平时更快一点，每天至少15分钟=Sjfv=EZ]j~x]nOz。即使几分钟也可以减缓压力，改善整体健康状况oApzvNq@YN。

A 2010 study showed as little as 42 minutes of vigorous physical activity over a three-day period protects people from the effects of stress.
2010年的一项研究发现，三天内进行42分钟充满活力的体育活动就可以防止压力造成的影响1uIKB#MBxU~。
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