Also, don’t do it alone. Ask friends and family to try these healthy challenges with you. The National Institutes of Health also suggests looking ahead and imagining how you’ll feel when you accomplish your goals. “You’re never too out of shape, too overweight, or too old to make healthy changes,” the organization’s monthly newsletter suggests.

　　还有，不要一个人闷头坚持。让家人和朋友与你一同接受挑战。美国国立卫生研究院建议人们向前看，想象自己完成目标后的感觉。该研究院的内部通讯月刊中提到，“永远不要认为自己身材太差、体重太重或年龄太大的情况已无可救药。”

　　There are other factors to consider if you want to add years to your life or, at the very least, not shorten it. Along with exercising and eating nutritious meals, people need to have active social lives and get enough sleep, studies suggest. More than 40% of adults in the U.S. suffer from loneliness, which is linked to depression, dementia, anxiety and cardiovascular diseases. Insufficient sleep also lead to hypertension, diabetes and obesity.

　　想要延长(或至少不要缩短)自己的生命旅程，还需考虑其他一些因素。研究显示，除锻炼身体和健康饮食外，人们还要积极参加社交活动，保证充足的睡眠。在美国，超过40%的成年人备尝孤寂之苦，而孤单寂寞可能诱发抑郁、痴呆、焦虑和心血管疾病。睡眠不足还可能引发高血压、糖尿病和肥胖症。

　　Take into consideration what happens when you do the opposite of the Harvard study’s recommended habits:

　　如果你现在的生活习惯和哈佛研究报告的建议相反，不妨看看你的坏习惯会导致哪些后果：

　　.Poor diet leads to one in five deaths, according to a study by researchers at the University of Washington and published by the journal Lancet. A poor diet can also cause high blood pressure and diabetes, which are linked to eating the wrong foods. (The right diet, the study found, is one that incorporates whole grains, fruit, nuts and seeds).

　　华盛顿大学研究人员撰写的一份发表于《柳叶刀》(Lancet)的研究论文显示，每五个死亡案例中，就有一例是因为饮食不良导致的。此外，不良饮食还可能引发高血压和糖尿病，这两种疾病的发生都和糟糕的食物有关。(研究发现，合理的饮食应包括全谷物、水果、坚果和种子。)

　　.Not exercising also leads to high blood pressure and diabetes, and people who are physically inactive are more likely to develop anxiety, depression, coronary heart disease and even cancer, according to Johns Hopkins Medicine.

　　不锻炼也可能引发高血压和糖尿病。约翰霍普金斯医疗集团(Johns Hopkins Medicine)称，身体不爱动的人容易焦虑、抑郁、得冠心病甚至是癌症。

　　Falling below or above your proper BMI isn’t safe. Being underweight, where your BMI is below average, signals malnutrition and increases the risk of osteoporosis, a decreased immune function and fertility issues, according to Healthline. Having a higher BMI or having obesity causes chronic health conditions, such as asthma and bone problems.

　　BMI水平低于或高于推荐值都不安全。美国医疗健康信息平台Healthline称,如果你的BMI低于平均水平,说明你体重过轻,而这不仅预示着你身体营养不良,患骨质疏松的风险会增加,还涉及免疫功能减退和生育问题。BMI过高或肥胖则会引发哮喘和骨骼疾病等慢性病。

　　Overindulging in alcohol can lead to cancer, even a light intake, according to the American Society of Clinical Oncology.

　　美国临床肿瘤协会(American Society of Clinical Oncology)称，不仅过度饮酒会致癌，小酌亦会如此。

　　.Smoking has killed more than one in 10 people worldwide, according to a study published in Lancet - 11.5% of global deaths were attributed to smoking.

　　《柳叶刀》上刊登的一份研究显示，全球11.5%的死亡都是吸烟所致。也就是说，全世界每10个人离世，就有超过一人是被吸烟害死的。

　　Given all that, those 5 good habits may not seem so bad, after all.

　　这样看来，还是应该坚持那五个好习惯。