By: Sue Pasqual
Transitioning from indoor to outdoor workouts not only switches things up to keep you from getting bored, but it also adds some new and challenging exercises to your regimen! Instead of walking for miles, not seeing anything other than yourself in the mirror or the person in front of you, consider taking your walk or run outside.
從冬天的室內運動轉為夏日的戶外運動，不但給予你新鮮感，更為你的生活帶來新的挑戰性運動！與其在跑步機上走動，只能看著鏡中的自己或前面的人，倒不如到戶外走走或跑步。以下給你一些戶外運動建議。
- Keep it safe. Safety is always a priority, so be sure to stay in well-lit areas, have your cell phone with you (fully charged), stay on the main road and don’t go down hidden trails if alone. Be sure to wear reflective gear as well.
安全至上。安全永遠是首要的事項，因此確保身處光線充足的地方，隨身攜帶手提電話(已充滿電)，活動盡可能在大街上進行，避免單獨前往小巷秘道。同時確保穿上反光衣物。
- Be Mindful of the Sun. Sunglasses are a must for safe summer workouts! They’re great things to have so the sun doesn’t blind you at a bad time. Something as simple as protecting your vision can help you keep an eye out for pedestrians, cars, bikes, and make sure you don’t twist your ankle in a pothole!
防禦日曬。太陽眼鏡是進行安全夏日運動的必備品！它可避免陽光影響你的視線，讓你能夠時刻留意途人、車輛、單車，並防止你誤踏坑洞，以致扭傷足踝！
- Hit the beach. Not only will the sound of waves crashing help put your mind at peace, but walking or running in the sand is much more of a challenge than walking on the pavement. It’ll work your legs and butt much better, too!
前往海灘。不但可享受海浪聲為你平靜思緒，在沙上步行或跑步會比在平路上走動更具挑戰性，同時加強對腿部及臀部的鍛鍊！
- Head to the playground. Who said they were just for kids? Whether it be doing triceps dips off of a ladder, crossing the monkey bars to strengthen your arms/core, or knocking out a few pull-ups, it’s going to be hard to get bored!
走到遊樂場。誰說遊樂場只供小朋友使用？無論在梯子上進行背後臂屈伸、在攀架上攀爬以強化你的手臂及核心肌肉、或做數下引體上升，都難以令你生厭！
- Make practices work for you. If you have children, your after-work routine may often revolve around their baseball or soccer practices – so why not make it work for you, too? If you’ve got a few weekly practices at the field, use that time to walk the track or make a loop around the lot. In fact, ask other moms and dads if they want to start a walking or running group while the kids are practicing. It’s a great option for safe summer workouts, and you’ll have a built-in accountability group, too!
創造鍛鍊機會。如你有小孩，你在下班後較常會陪伴小孩到球場練習。何不利用這段時間讓自己同時運動一下？如你每週有數天會到球場，可趁這段時間在球場的路段上或繞著球場走走。其實你也可邀請其他家長組成小隊，在小孩練習期間，一同步行或跑步。這是一個不錯的安全夏日運動，而亦讓你建立可靠的運動群組。
- Splash it up. If your kids don’t have sporting events, heading to your own or your neighborhood pool is a perfect way to spend time with them after work! They’ll love spending the time with you and there are so many great exercises you can do in the water. Of course, swimming laps is great, but you can run in place, mimic bicep curls, hamstring curls, jumping jacks and even core and abdominal work…all while your kids are having a blast with some after dinner swimming! Chasing them around the pool and playing games is another fun way to add a little movement into your day.
動起來。如你的小孩沒有體育活動，在下班後，與你的小孩一同前往你的私人或公眾泳池，亦是一個很好的相處機會。小孩喜歡與你在一起，而且你可在水中進行很多好玩的運動。當然，在泳池中暢泳也不錯，但你亦可找個地方進行二頭肌彎舉、大腿後側彎舉、開合跳或其他核心肌肉及腹部運動，全都可在小孩的晚上歡樂泳池時間進行！在泳池邊追逐一番或與他們玩耍也是另一有趣的方式，來為日常生活加多一點運動機會。
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