Walking is Yoga 走路是瑜伽

Did you know walking is the best form of yoga? 你知不知道走路是瑜伽的最佳形式？

Walking linked to fewer strokes in women 走路與女性中風風險高低有關

Women who walk at least three hours every week are less likely to suffer a stroke than women who walk less or not at all, according to research from Spain that looked at thousands of people.

While the current study, which appeared in the journal Stroke, cannot prove that regular walking caused the fewer strokes, it contributes to a small body of evidence for potential relationships between specific kinds of exercise and risk for specific diseases.

Past studies have also linked physical activity to fewer strokes, which can be caused by built-up plaque in arteries or ruptured blood vessels in the brain.

Women who walked briskly for 210 minutes or more per week had a lower stroke risk than inactive women but also lower than those who cycled and did other higher-intensity workouts for a shorter amount of time.

(Liberty Times Wed, Apr 03, 2013)

根據西班牙觀察數千人的研究，每週走路至少三小時的女性，與較少走路或完全不走路的女性相比，中風機率較低。

雖然這份刊登在《中風》期刊的研究，無法證實規律走路可降低中風機率，卻貢獻了特定運動與特定疾病風險可能有關係的少量證據。

過去的研究也將身體活動與中風機率較低連結。中風可能是因為動脈斑塊積累或腦血管破裂所致。

每週快走兩百一十分鐘以上的女性，中風機率不僅比不運動的女性低，也低於騎腳踏車以及做其他高強度運動時間較短的女性。

（自由時報／翻譯：自由時報國際新聞中心）

TODAY’S WORDS 今日單字

1. contribute v.

貢獻；提供；捐款 (gong4 xian4; ti2 gong1; juan1 kuan3)

例: Her family has contributed 50,000 pounds to the fund.

(他的家人捐了五萬英鎊給這個基金會。)

2. briskly adv.

輕快地；明快地 (qing1 kuai4 de5; ming2 kuai4 de5)

例: She spoke briskly on the phone.

(她在電話裡說話明快。)

3. workout n.

運動 (yun4 dong4)

例: Kevin does workouts in the gym two or three times a week.

(凱文一週上健身房運動兩到三次。)

Aging Gracefully 優雅的老化

How do you view growing old? 你如何看待變老這件事？

Do you celebrate your birthday? 你有在慶祝你的生日嗎？

Yoga can help slow down the aging process. 瑜伽可以幫助您減緩老化的情形。More important, yoga can help you appreciate what your body can do and help you feel comfortable in your own skin. 更重要的是，瑜伽可以促進您的新陳代謝，讓你的皮膚感覺更舒適。

  Aging a concern for many but harder for women: poll
很多人都在意變老　女性更難接受老化事實

Aging is a concern for many Americans, particularly its impact on health, but men seem to have an easier time dealing with the hallmarks of passing years than women, according to a new survey.

The national poll of 2,000 US adults found that nearly 90 percent of people think women are under more pressure to look younger than men are. Men are also considered old about five years later than women, and sexier at an older age.

While gray hair was thought to make men look distinguished, on women it was associated with being old. The age when women were thought to be the most attractive was 30, compared with 34 for men.

“The survey definitely shows that aging, when we are talking about appearance, is a real emotional touch point for both men and women, no matter whether they are 20, 40, 60,” said Kristin Perrotta, the executive editor of Allure magazine, which commissioned the poll.

“People overwhelming said they were concerned about the effects of aging. They were concerned about how it would affect their attractiveness to the opposite sex, and particularly with women, how aging would affect their career.”

Forty-two percent of women aged 50 to 59 years old said they felt they needed to look young to be successful at work, nearly double the number of men, but overall men and women thought that gender played a larger role in workplace discrimination than age.

(Reuters)

老化是件頗令許多美國人在意的事，特別是在於它對健康造成的影響。然而，男性似乎較女性容易面對昔日美好時光不再的事實。

一項針對兩千位美國成年人所做的全國性民調發現，將近百分之九十的人認為在於要讓自己看起來更為年輕上，女性比男性來得更有壓力。男性比比女性延緩五年老化，且男性年紀大一些看起來較性感。

當鬢髮斑白讓男性看起來多了幾分成就時，它對女性卻讓人聯想到老化。一般認為女性在三十歲最迷人，相較於男性的三十四歲。

身兼《Allure》雜誌執行編輯與這份調查召集人的克里斯汀‧佩洛塔表示：「當提及外表時，民調中確實顯示老化對不論是二十歲、四十歲，或是六十歲的男性與女性，皆能引發情緒上的反應。」

TODAY’S WORDS 今日單字

1. aging n.

老化 (lao3 hua4)

例: Aging is a natural process.

(老化是自然的過程。)

2. impact n.

影響 (ying2 xiang3)

例: The impact of eating junk food on health is gigantic.

(吃垃圾食物對健康會造成巨大影響。)

3. appearance n.

外表；外貌 (wai4 biao3; wai4 mao4)

例: Don’t judge a person by his or her appearance.

(別以貌取人。)

「絕大多數民眾表示，他們對於老化造成的影響感到憂慮。他們憂心關於它會如何改變他們對異性的吸引力；特別對於女性，她們憂心它會如何影響工作。」

年齡介於五十到五十九歲的女性中，有百分之四十二表示為了要在職場上成功，必須要先看起來年輕，這著比例幾乎是男性的兩倍。不過，所有男女皆認為，在職場歧視上，性別比年齡扮演更重要的角色。

（路透／翻譯：林亞蒂）

Victorious Breath勝利的呼吸

Ujjayi breath is an integral part of yoga and is widely used by many different schools of yoga.  Ujjayi呼吸是瑜伽不可或缺的一個構成要素，被廣泛應用於許多不同流派的瑜伽. It is an audible breath you should use during your yoga routine. 這是一個發聲的呼吸，你應該在你的瑜伽例行使用.  The great thing about Ujjayi breathing is that you can practice it anytime and in any position.   關於Ujjayi呼吸很棒的事 , 就是你可以隨時隨地練習。

Remember the key to this technique is the soft, oceanic sound you are making with the air passing through your throat.

 請記住這技巧的重要關鍵,是你要讓空氣通過你的喉嚨 ,產生像海洋柔軟的聲音。

  Its recommended to hold each pose for at least 5 full ujjayi breaths. 

建議你每個姿勢至少保持5 個ujjayi呼吸

Benefits of Ujjayi Breath Ujjayi 呼吸的好處：

• Relaxes the mind and calms the entire system.  讓頭腦放鬆和鎮靜全部系統.
• Promotes a sense of joy and peace. 增進喜樂和平安感.
• Prepares the mind for meditation. 為暝想的心念做準備。
• Balances the internal systems, helps the body regain it’s equilibrium and promotes longevity. 平衡身體內部系統，幫助它恢復均衡，和促進長壽。
• Excellent technique for those who can’t sleep and helps treat insomnia. 很棒的方式幫助無法入眠的人對付失眠問題.
• Helps lower blood pressure 有助於降低血壓.
• Promotes internal heat within the the body so the body can safely go into flexible poses. 增進身體內部的熱度，使身體能確實地進入柔軟彈性的姿勢狀態中.

Children's Day 兒童節

 The 4th of April is Children's Day in Taiwan. 四月四日在台灣是兒童節. 
Let's celebrate, here are some kid yoga materials. 讓我們慶祝，這裡有一些孩子瑜伽材料。 Yoga doesn't have to be serious, it should be like playing! 瑜伽並不一定是嚴肅 的，它應該是這樣玩！

April 四月
children 兒童
a festival 節 
Children's Day 兒童節

Turn on the captions button to read the English subtitles. 的標題“按鈕，打開閱讀英文字幕。

Kids Yoga - Kids Do Yoga Too (Australian accent 澳大利亞口音)

Fun Yoga For Kids (British accent 英式口音)

Yoga Today for Kids (American accent美國口音)

² Jesus called a little child over to him. He had the child stand among them. ³ Jesus said, “What I’m about to tell you is true. You need to change and become like little children. If you don’t, you will never enter the kingdom of heaven.

Matthew 18:2-3

² 耶穌便叫一個小孩子來，使他站在他們當中， ³ 說：「我實在告訴你們：你們若不回轉，變成小孩子的樣式，斷不得進天國。

馬太福音 18:2-3

Yoga health benefits 瑜伽健康的好處

• Flexibility.靈活性
• Anti aging. 抗老化
• Increasing lubrication of joints. 增加關節的潤滑
• Massaging of all body organs and glands. 所有的身體器官和腺體按摩
• Self awareness. 自我意識。
• Detoxification of body. 身體排毒。
• Toning of muscles. 肌力強化。
• Harmonize mind and body. 協調身體和精神。
• Balances right side and left side of body and brain. 平衡身體和大腦的右側和左側。
• Balances strength and flexibility. 平衡力量和靈活性。
• Balances sympathetic and parasympathetic nervous systems.平衡交感神經和副交感神經系統。
• Promotes mental health. 促進心理健康。
• Quiets the mind. 安靜心念。
• Helps in healing.幫助療癒。
• Helps to maintain ideal body weight. 幫助維持理想體重
• Stress reduction. 減輕壓力。 。
• Better sleep and relaxation, fights insomnia. 更好的睡眠和放鬆，抵抗失眠。
• Self awareness, memory and concentration.自我意識，記憶力和專注力。
• Helps fight cholesterol, diabetes, blood pressure. 有助於對抗膽固醇，糖尿病，高血壓。
• Promotes positive energy and positive outlook. 促進積極的能量和積極的人生觀。

Diseases Which Can Be Treated By Yoga 通過瑜伽的疾病是可以治愈的

Abdominal disorders 腹部疾病
AddictionAllergies 
Arthritis 關節炎
Asthma 哮喘, Asthma in Children
Back pain 背部疼痛
Bronchitis 支氣管炎
Constipation 便秘
Dementia
Diabetes 糖尿病 
Eyesight
Fibromyalgia 纖維肌痛
Hangovers
Heart ailments and Blood Pressure 心臟疾病和高血壓
Immunity (Flu, Colds) 
Infertility (Men, Women)
Insomnia
Kidney Stones
Mental/Emotional problems 心理問題

• Anxiety, 2
• Anger
• Winter Blues 
• Forgiveness 
• Excessive Shyness

Migraines
Overweight and Obesity 超重和肥胖 
Post-Natal Recovery
Scoliosis
Sinus and headache  鼻竇和頭痛 (see allergies, migraine)
Shingles
Tension
Thyroid problems; hypothyroidism and hyperthyroidism 甲狀腺問題
Varicose veins 靜脈曲張
Weight managment

Beans show promise with diabetes: 研究：豆子為糖尿病帶來希望

New Words:

1. promise n. 前途；希望
例: As a child I was quite a good dancer, but I didn’t fulfill my early promise.
(我小時候舞跳得還不錯，但只是小時了了。)

2. rich adj.富含的
例: Pineapple juice is rich in vitamins A and B.(鳳梨汁富含維他命A與B。)

3. dampen v.控制；降低
例: Nothing you can say will dampen her enthusiasm. (你說什麼都不會降低她的熱誠。)

Eating a cup of beans or lentils every day may help people with type 2 diabetes control their blood sugar and possibly reduce their risk of heart attacks and stroke, according to a Canadian study.
Researchers found that compared with a diet rich in whole grains, getting a daily dose of legumes led to small drops in an important measure of blood sugar as well as in blood pressure and cholesterol levels.
After three months on the bean diet, study participants’ estimated 10-year risk of cardiovascular disease had fallen from 10.7 percent to 9.6 percent, according to the group.

“Legumes are good protein sources, and proteins tend to dampen the blood glucose response and they lower blood pressure,” said David Jenkins of St. Michael’s Hospital in Toronto, who led the study.

(Reuters)

根據加拿大研究，每天吃一杯量的豆子或扁豆可能有助第二型糖尿病患者控制血糖，也可能降低他們心臟病發與中風的風險。
研究人員發現，與富含全穀的飲食相比，每天吃豆類會讓血糖的重要指標小幅下降，血壓與膽固醇值也一樣。
豆類飲食三個月後，研究參與者心血管疾病的十年風險，從百分之十點七降至百分之九點六，根據研究團隊表示。
「豆類是好蛋白質來源，蛋白質傾向控制血糖反應，也可以降血壓」，多倫多聖麥可醫院的研究領導人任金茲說。
（路透／翻譯：自由時報國際新聞中心）

Taken from Taipei Times Biliingual pages Thursday Mar 07, 2013