連續假期，大家總是希望外出旅遊或活動，我也不例外。

During consecutive holidays, everyone always wants to go out for tourism or activities, and I am no exception.

不過，放假的第一天，還是比較懶得出門，早上睡飽之後，一天的活動，仍以靜態為主。所以，讀者在我的部落格，可以看到，今天翻譯了兩首歌：〈葡萄成熟時〉與〈憶良人〉。

However, on the first day of the holiday, I was still relatively lazy to get out of the house. After getting enough sleep in the morning, the days activities were still mainly static. Therefore, readers can see in my blog that two songs have been translated today: "When the grapes are ripe" and "Miss my lover".

臺北環保局很貼心地在連假期間維持清潔服務；晚間，倒垃圾後，回想起今天，幾乎都是靜態活動，沒有足夠運動，趕緊活動筋骨一番。

The Environmental Protection Bureau of the Taipei City Government is very considerate to maintain cleaning services during the holidays. In the evening, after taking out the garbage, I recall that today, almost all activities are static, and there is not enough exercise.At this time, I hurriedly moved my muscles and bones.

不過，由於想著我的部落格與英文學習，在運動的同時，其實也沒有完全放空。運動30分鐘後，待辦清單與日常心得，都有了一些筆記。分享給大家：

However, because I have been thinking about blogs and English learning recently, I havent been completely empty while exercising. After 30 minutes of exercise, there are some notes on the to-do list and daily experience. Share with everyone:

一、回顧這半年的下班後安排：

最近半年來，下班後以室內靜態活動為主，雖然不是很理想(人還是應該要有適當的戶外運動與社交聯誼)，但也因此有時間與精力，接觸以往想學卻還沒學的技能或興趣，例如：書法、簡易珠算等；透過網路課程也持續複習英文，並且學些辦公應用軟體簡單技巧。

1. Review the after-get off work arrangements for the past six months:

In the past six months, indoor static activities have been the main focus after get off work. Although it is not ideal (people should still have appropriate outdoor sports and social networking), I also have the time and energy to get in touch with skills or interests that I wanted to learn but haven’t learned before, such as calligraphy, simple abacus, through Online course review English, and learn some simple skills of office applications.

二、體認到「功課」的重要性：

小時候，「功課」是老師安排給我們的，大部分學生不會說很樂意寫作業，可是透過長期的累積，我們在每一科的實力，確實都有進步。長大後，自己安排「功課」，可以確保投入的時間、精神與每次活動的質量，讓我們的「功力」真的可以累積。如果隨興而為，可能也有效果，但效果可能也不很有保障，而且容易中途放棄。

2. Realize the importance of "homework":

When I was young, the "homework" was arranged for us by the teacher. Most students would not say that they were happy to do homework, but through long-term accumulation, our strength in every subject has indeed improved. When we grow up, we can arrange our own "homework" to ensure the time, energy and quality of each activity, so that our "gong" (功)can really accumulate. If you do whatever you want, it may be effective, but the effect may not be very guaranteed, and it is easy to give up halfway.

三、運動的同時，也可以善用時間：

理論上，運動同時要做些其他重要事務，是不太可能的，那會使兩邊都沒有顧好。例如，一邊慢跑一邊練習書法，顯然不可能。但當我們全身在運動時，除了可以放空以外，也可思考日常生活中的應對進退，或者反思近來有何需要改過之處。

3. While exercising, you can also make good use of time:

In theory, it is impossible for the movement to do some other important tasks at the same time, and it will make both sides fail to take care of it. For example, it is obviously impossible to practice calligraphy while jogging. But when our whole body is in motion, in addition to being empty, we can also think about the coping advances and retreats in daily life, or reflect on what needs to be changed recently.

同樣的，我們也可以在運動時聽點英文課程，或者聽點歌，好像都不錯；個人感覺，聽歌比較好些，聽課程運動還是太嚴肅了。

In the same way, we can also listen to some English lessons during exercise, or listen to some songs, which seems to be good; personally, listening to songs is better, but listening to lessons is still too serious.

四、先建立好自己的運動習慣，再影響身邊的人：

有時，我們可能也覺得運動很重要，想要勸說關心的人保持運動。但如果自己沒有運動習慣，一來是說話沒有說服力，二來是我們可能無法提供好的建議。我在想，假如我們自己保有長期的、基本的運動習慣，至少在我們的長輩因為缺乏運動而肌力弱化時，我們可以鼓勵、陪伴，並分享簡單的一些方法，帶動他們想做一點點運動的心。只要他們肯嘗試開始動起來，相信對長輩的健康都是好的。

4. Establish your own exercise habits first, and then influence the people around you:

Sometimes, we may also feel that exercise is very important and want to persuade those who care to keep exercising. But if we don’t have the habit of exercising ourselves, on the one hand, our words are not convincing, and on the other hand, we may not be able to provide good advice. I’m thinking, if we maintain long-term, basic exercise habits, at least when our elders’ muscle strength is weakened due to lack of exercise, we can encourage, accompany, and share some simple methods to drive them to do a little exercise. heart of. As long as they are willing to try and start to move, I believe it will be good for the health of their elders.

五、運動也在訓練我們的執行力：

生活在大都市中，運動的空間似乎比較受限，但只要我們有心，在哪裡都可以進行一些基本運動。

5. Sports are also training our execution ability:

Living in a big city, the space for exercise seems to be relatively limited, but as long as we are determined, we can perform some basic exercises anywhere.

我想起國小的時候學過一套「健身操」，當時，體育老師說，這套健身操包含很多基本卻很重要的動作。

I remembered that when I was in elementary school, I learned a set of "aerobics". At that time, the physical education teacher said that this set of aerobics contains many basic but important movements.

回想起來，像這樣的健身操，其實突破了時間、空間的限制，我們在辦公室比較空曠的地方就可以練習，辦公時間內總有休息的五分鐘、十分鐘，動動筋骨是不錯的。

In retrospect, aerobics like this actually broke through the limitations of time and space. We can practice in relatively open areas of the office. There are always five or ten minutes of rest during office hours. It is good to move your muscles and bones.

透過突破種種限制，堅持維持一點鍛鍊身體的活動，這也是在訓練我們的執行力。

By breaking through all kinds of restrictions and insisting on maintaining a little physical activity, this is also training our execution.

六、運動讓我們更快樂：

有很多文章都已經談到，運動的同時會使我們的身體產生某些激素，讓我們變得較快樂與正面思考。所以，長期維持運動的人們，好像都比較開朗、活潑、肯嘗試新事物。我自己的體驗也是這樣。雖然如今我較缺少運動，但有陣子我還是蠻勤快運動的。在那段勤於運動的時間內，感覺自己確實比較開朗而且有活力。

6. Exercise makes us happier:

Many articles have talked about the fact that exercise will also produce certain hormones in our body, making us happier and thinking positively. Therefore, people who have been exercising for a long time seem to be more cheerful, lively, and willing to try new things. My own experience is the same. Although I lack exercise nowadays, for a while I still exercise quite diligently. During that period of diligent exercise, I felt that I was indeed more cheerful and energetic.

七、每次運動不需久也不須強：

淺見以為，對於目前缺乏運動習慣，要開始培養或恢復運動習慣的人來說，初期都不能一次運動過久，運動強度也不適合過強。一次運動過久，容易因為疲勞而無法持續。運動強度過強，可能受傷，也則可能隔天就會腰酸背痛，需要休息，無法繼續第二天的訓練。

7. Each exercise does not take long or strong:

In my humble opinion, for people who currently lack exercise habits and want to start training or resuming exercise habits, they should not exercise for too long at a time at the initial stage, and the exercise intensity is not suitable for too strong. Exercising for too long at a time can easily become unsustainable due to fatigue. If the exercise intensity is too strong, you may be injured, or you may get back pain the next day, you need to rest, and you cannot continue the next day of training.

一開始的運動培養，似乎還是以「細水長流」為好，慢慢增加時間與強度。不過，如果只是要維持基本健康，時間、強度也未必要增加。每天固定快步健走30分鐘，對許多上班族來說已經足夠了。

At the beginning of exercise training, it seems that it is better to "small water and long flow", and slowly increase the time and intensity. However, if you just want to maintain basic health, time and intensity need not increase. A fixed brisk walk for 30 minutes a day is enough for many office workers.

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