At its core, the secret to a healthy fitness routine is simple: Find ways to move. There are limitless options these days, but the best exercise is whatever you enjoy enough to keep doing it.

关于健康的健身计划，核心秘诀很简单：找到办法动起来。如今有无数的选择，但最好的运动还是你喜欢并且能够坚持下去的运动。

On the Well desk, we are always looking for new and interesting ways to move. In 2024, we published articles on how to stay strong as you age, how to run better and how to blow off a little steam. We also looked at how exercise can affect your immune system, your sleep patterns and your sex life.

健康版编辑部一直在寻找新颖有趣的运动方式。在2024年，我们发表了关于如何随着年龄增长保持强壮，如何更好地跑步以及如何释放压力的文章。我们还研究了运动如何影响免疫系统、睡眠模式和性生活。

Here is a selection of our favorite fitness coverage from the year.

以下是本年度我们最喜欢的健身报道。

Exercise to ease pain.

锻炼缓解疼痛。

Take a walk

散步

Some fitness enthusiasts might go on about their latest HIIT workout or the lifting session that blasted their quads. But you shouldn’t underestimate the power of walking as a workout. Whether you’re walking in the wilderness, doing so while wearing a weighted pack or just around the block, walking can be a great way to improve your physical and mental health.

一些健身爱好者可能会滔滔不绝地谈论他们最近的HIIT训练，或者让他们的四头肌勃起的举重训练。但是你不应该低估步行作为锻炼的效果。无论是在荒野中行走，还是背着加重背包行走，或者只是在街区周围行走，散步都是改善身心健康的好方法。

And, experts say, this simple exercise can help combat some forms of chronic pain. If you suffer from back issues, walking isn’t an instant fix but can play a role in managing the discomfort.

而且，专家说，这种简单的锻炼有助于对抗某些形式的慢性疼痛。如果你的背部有问题，散步不是立竿见影的解决办法，但可以在控制不适方面发挥作用。

Get your butt in shape

臀部塑形

Back pain can start in a number of different parts of the body. For instance, if you sit in an office all day, you may have experienced a painful condition called “gluteal amnesia,” also known as dead butt syndrome. Without occasional movement, the butt muscles can actually shut down and cause widespread problems and pain across the body.

背部疼痛可能始于身体的多个不同部位。例如，如果你整天坐在办公室里，你可能有过一种叫做“臀肌健忘症”的痛苦问题，也被称为“死臀综合症”。如果没有偶尔的运动，臀部肌肉其实是会关闭的，导致全身广泛的问题和疼痛。

Whether you are sitting for work or on a long road trip, it’s important to know how this condition happens and what to do about it.

无论是在工作中还是在长途旅行中坐着，了解这种情况如何发生以及如何处理是很重要的。

Find the right balance

找到适当的平衡

Too much sitting (or focusing too much on the same form of exercise) can also lead to so-called muscular imbalances. They aren’t always a problem but can lead to issues over time.

久坐（或太专注于同一种运动）也会导致所谓的肌肉失衡。这并不总是构成问题，但随着时间的推移可能会导致问题。

The way out of pain in these cases is usually to train the opposing muscles. But first you have to find them. Here is what you need to know.

在这种情况下，摆脱疼痛的方法通常是训练对立的肌肉。但首先你得找到它们。这里有你需要知道的。

Exercise to help …

锻炼有助于……

… boost your mood

改善情绪

For some people, one of the biggest benefits of exercise is the way it lifts their moods. Call it a runner’s high or a rush of endorphins while lifting weights. But not everyone experiences that emotional boost. If that’s the case for you, there are a few ways to tweak your workout plans to better lift your spirits.

对一些人来说，锻炼的最大好处之一就是它能让人情绪高涨。这可以是跑步的兴奋，或者举重的内啡肽飙升。但并不是每个人能体验到这种情感上的提升。如果你属于这种情况，这里有一些方法来调整健身计划，以便更好地振奋精神。

… dull a hangover

缓解宿醉

Sometimes your foul mood is a little more, shall we say, self-imposed. Many of us have had the experience of waking up on a Sunday morning with a splitting headache and a promise to never drink tequila slammers again.

有时候，你的坏情绪可以说是自找的。我们中的许多人都有过这样的经历：在周日早上醒来时头痛欲裂，发誓再也不喝龙舌兰酒了。

Sadly, exercise is not a miracle hangover cure — but can be helpful if you take it easy.

遗憾的是，锻炼并不是治疗宿醉的灵丹妙药，但如果你能放松，锻炼还是会有所帮助。

… improve your sleep

改善睡眠

Regular, moderate exercise can be an excellent way to improve your sleep habits. However, intense exercise — or abrupt changes to your regimen — can play havoc with your slumber.

规律、适度的锻炼是改善睡眠习惯的好方法。然而，剧烈运动或突然改变生活习惯都会严重影响睡眠。

If you suffer from insomnia, or if you have found that your new training plan is making it suddenly hard to sleep, there are a few steps you can take to help you work hard and rest hard.

如果你患有失眠症，或者发现新的锻炼计划突然令你难以入睡，可以采取这几个步骤，帮助你好好工作，好好休息。

Running can be for everybody.

跑步适合所有人。

For the resistant

给抗拒者的建议

Almost everyone can benefit from running, but not all of us love it. Especially at six o’clock on a snowy Monday morning. With this in mind, here are two simple (and one not-so-simple) hacks to force myself out the door on dreary winter days.

几乎所有人都能从跑步中受益，但并不是所有人都喜欢它。尤其是在下雪的周一早上六点钟。考虑到这一点，这里有两个简单的和一个不那么简单的小窍门，可以强迫自己在沉闷的冬天走出家门。

For the newbie

给新手的建议

Once you’re out there, you should turn to the real running experts for advice. Here, running coaches and researchers share some of the most common mistakes beginner runners make — and how to avoid them.

一旦开始跑步，就应该向真正的跑步专家寻求建议。跑步教练和研究人员分享了一些初学者常犯的错误，以及如何避免这些错误。

For the perfectionist

给完美主义者的建议

After you have developed a running habit, you might feel the urge to improve your stride. But it turns out that many runners are better off sticking with their natural form. Here’s what you need to know.

养成跑步习惯之后，可能会有想要改善步态的冲动。但事实证明，许多跑步者最好坚持自己的自然形态。这里有一些你需要了解的内容。

With great strength comes many benefits.

力量训练，好处多多。

Six fundamental movements

六个基本动作

When building a strength training habit, it’s helpful to start with the basics. For instance, consider the body’s foundational motions. Most of our daily movements fall into one or more of these categories: hinge, squat, lunge, push, pull and rotation.

培养力量训练习惯的过程中，从最基本的动作开始是很有帮助的。例如，考虑身体的一些基本的动作。我们大多数的日常运动都可以归结为以下一种或多种动作：铰链、深蹲、弓步、推、拉和旋转。

If you want a well-rounded functional workout that helps you in everyday life, you need to touch on all of them. Here’s a workout to get you started.

如果你想进行在日常生活中有所帮助的全面功能锻炼，就需要涉及所有这些动作。这里有一项可以用来起步的锻炼。

The exercises you love to hate

让你爱恨交加的运动

All of the best exercises are tough in the moment. They make you grunt, curse and maybe even spit a little. But a few exercises hold a special place of loathing in our hearts. We all have at least one — usually it starts with a “B” and rhymes with “slurpees.”

所有最好的锻炼做的时候都是困难的。它们会让你咕哝，诅咒，甚至吐口水。但在我们心目中，有几种练习格外让人深恶痛绝。我们都至少能说出一种——通常是那个B开头的、能让你掉层皮的词。（指波比跳，又称剥皮条。——译注）

Sadly, many of the exercises we despise are the best ones for us. In this article we asked trainers which exercises their clients especially hate and how to make the moves a little more tolerable.

遗憾的是，许多我们鄙视的运动恰恰是对我们最好的运动。在这篇文章中，我们询问了教练，他们的客户特别讨厌哪些运动，以及如何让这些动作更容易让人接受。

Bone-building workouts

骨骼锻炼

As we get older and our bone density declines, strength training becomes increasingly important. And while some amount of bone loss is inevitable, there are a few changes you can make to your diet and exercise routine to stay strong as you age.

随着年龄的增长和骨密度的下降，力量训练变得越来越重要。虽然一定程度的骨质流失是不可避免的，但可以在饮食和锻炼方面做出一些改变，以便随着年龄的增长，继续保持强壮。