Name: 來聊聊健康習慣！B1程度的英文聽力練習 (Let’s Talk About Healthy Habits – English Listening Practice for B1 Learners)
Uploaded: 2026-02-22T15:11:11.000Z
Duration: 15 min 5 s

Hello and welcome back to Speak Power Daily.

哈囉，歡迎回到 Speak Power Daily。

to 不定詞

I am Charlotte and I am so happy to have you here today.

我是 Charlotte，很高興今天在這裡見到大家。

In this episode we are going to talk about something very important and very helpful for your life and your English healthy habits.

這集我們要聊聊一件對大家生活和英文健康習慣非常重要又很有幫助的事情。

But do not worry, this is not a science class.

不過別擔心，這不是一堂科學課。

We are going to talk about real habits, real routines and how small choices can make a big difference in your life.

我們要聊的是真實的習慣、真實的日常，以及小小的選擇如何能讓你的生活有大大的不同。

Also, as you listen, you will be improving your English naturally.

而且，在你聽的同時，你的英文也會自然而然地進步喔。

This episode is designed for B1 learners so I will speak clearly, slowly and with useful expressions.

這集是為 B1 程度的學習者設計的，所以我會說得清楚、緩慢，並且使用實用的表達方式。

Morning routines and starting the day right.

早上的例行公事和如何正確地開始一天。

I believe the way you start your day can shape your whole day.

我相信你開始一天的方式，會決定你一整天的樣貌。

That is why my healthy habits begin in the morning.

這就是為什麼我的健康習慣都從早上開始。

Every morning I wake up at 6.30am I do not check my phone right away.

每天早上我六點半起床，不會馬上看手機。

Instead I take a few deep breaths and stretch my body.

相反地，我會深呼吸幾次，伸展我的身體。

This helps me feel more present and relaxed.

這能幫助我感覺更專注、更放鬆。

It is simple but it wakes me up more than coffee.

這很簡單，但比咖啡更能讓我清醒。

After that I go for a short walk outside, just 10 or 15 minutes.

之後我會到外面散步一下，大概十到十五分鐘。

I just walk, look at the sky, breathe fresh air and sometimes listen to soft music or a podcast.

我只是散步、看看天空、呼吸新鮮空氣，有時候會聽聽輕柔的音樂或Podcast。

When I come back, I eat a light breakfast, usually something like oatmeal with fruit or a smoothie.

回來之後，我會吃個清淡的早餐，通常是燕麥粥配水果，或是來杯冰沙。

I try to avoid too much sugar in the morning because it makes me feel tired later.

我盡量避免早上攝取太多糖分，因為那樣我下午會覺得很累。

Taking Care of the Mind Healthy habits are not just about the body, they are also about the mind.

照顧心靈 健康的習慣不只關乎身體，也關乎心靈。

One thing I try to do every day is take 10 minutes of silence.

我每天都會試著做一件事，就是靜坐十分鐘。

you do not need to sit in a special way or close your eyes.

你不需要用特別的姿勢坐著，也不需要閉上眼睛。

For me, it just means turning off distractions and breathing slowly.

對我來說，這只是關掉所有幹擾，慢慢地呼吸。

I can make better decisions during the day and I feel more patient with people.

這樣我白天就能做出更好的決定，對人也更有耐心。

I think this is one of the most powerful habits I have added to my life.

我覺得這是為我的生活增加的最有力量的習慣之一。

Another habit that helps my mind is reading.

另一個幫助我思緒的習慣是閱讀。

I read for 15 to 20 minutes a day, usually in the evening, not on my phone.

我每天會讀 15 到 20 分鐘，通常在晚上，而且不用手機。

我比較喜歡實體書或電子閱讀器。

I often read stories, self improvement books, or simple novels in other languages.

我常讀故事、勵志書，或是其他語言的簡單小說。

Reading helps me relax and also improves my vocabulary.

閱讀能幫助我放鬆，也能提升我的詞彙量。

Eating well without complicating life Let us talk about food.

吃得健康又不搞複雜的生活，我們來聊聊食物。

Healthy eating is one of the most important habits, but also one of the most misunderstood.

健康飲食是最重要的習慣之一，但也是最常被誤解的習慣之一。

Many people think that eating healthy means following a strict diet or counting every calorie.

很多人認為健康飲食就代表要嚴格節食或計算每一卡路里。

But for me, healthy eating is more about balance and consistency.

但對我來說，健康飲食更關乎平衡和持之以恆。

I try to eat mostly whole foods, fruits, vegetables, grains and proteins like eggs, beans or chicken.

我盡量多吃原型食物，像是水果、蔬菜、穀物，還有雞蛋、豆類或雞肉等蛋白質。

I do not follow a specific diet, but I try to listen to my body.

我沒有遵循特定的飲食法，但我會試著傾聽身體的聲音。

I also drink plenty of water during the day.

I carry a bottle with me almost everywhere, at home, in the office, and even when I travel.

我幾乎隨身都會帶著水瓶，在家裡、在辦公室，甚至出門旅行時。

Staying hydrated helps me feel more alert and less tired.

保持水分充足能讓我覺得更清醒，比較不累。

Of course, I still enjoy a treat now and then.

當然，偶爾我還是會享受一下小點心。

A piece of chocolate or a slice of cake on special occasions is totally fine.

在特別的日子吃一小塊巧克力或一片蛋糕，完全沒問題。

I do not punish myself if I eat something unhealthy.

如果我吃了不健康的食物，我不會責怪自己。

I just try to make better choices most of the time.

我只是盡量在大部分時間做出更好的選擇。

Moving your body daily Some people love going to the gym, others do not.

每天活動身體 有些人喜歡去健身房，有些人則不喜歡。

I think the important thing is not how you move, but that you move.

我覺得重要的不是你怎麼動，而是你動了。

For me, movement is part of my everyday routine.

對我來說，活動身體是我日常生活的一部分。

I do not exercise for hours, but I do something active every day.

我不會運動好幾個小時，但我每天都會做一些活動。

Other days I do light stretching or short online workouts.

其他日子我會做一些輕度的伸展或短時間的線上運動。

And when I have more time, I like to dance in my room with music I love.

而且當我時間比較充裕時，我喜歡在房間裡放著我愛的音樂跳舞。

這樣很有趣，而且能立刻讓我的心情變好。

When I work from home, I set a timer to stand up every hour.

在家工作的時候，我會設定定時器，每小時提醒自己站起來。

I walk around, stretch, or even do a few squats.

我會走動、伸展，甚至做幾個深蹲。

These small habits may not seem important, but they add up.

這些小習慣聽起來可能沒什麼，但累積起來就很可觀。

They keep my body flexible and my mind clear.

它們讓我的身體保持靈活，思緒也更清晰。

If you do not enjoy traditional exercise, that is okay.

如果你不喜歡傳統的運動方式，那也沒關係。

Find something that feels good for you, maybe swimming, gardening or playing with your kids.

找一件讓你感覺舒服的事，也許是游泳、園藝，或是陪小孩玩。

The goal is to stay active, not to suffer.

目標是保持活動，而不是讓自己痛苦。

Creating Balance with Technology now let's talk about something that affects all of technology.

建立科技平衡，現在我們來聊聊一個影響我們所有科技生活的話題。

I use my phone, computer and TV every day.

我每天都會使用我的手機、電腦和電視。

technology can be helpful, but it can also become a problem if we use it too much.

科技可以很有幫助，但如果我們使用過度，它也會變成一個問題。

That is why I have created a habit of digital balance.

這就是為什麼我養成了數位平衡的習慣。

For example, I do not check my phone during meals.

例如，我吃飯的時候不會看手機。

I also avoid screens at least 30 minutes before bedtime.

睡前我至少會避開螢幕 30 分鐘。

Instead, I listen to music or read something simple to help my mind relax.

取而代之的是，我會聽音樂或看些簡單的東西來幫助我的思緒放鬆。

Another habit that helps me is turning off notifications.

另一個幫助我的習慣是關閉通知。

I used to get alerts from every app, messages, news, social media, and it was very distracting.

我以前會收到每個 App 的提醒，訊息、新聞、社群媒體，這非常讓人分心。

Now I only keep the important ones like calls or work messages.

現在我只保留重要的，像是電話或工作訊息。

This helps me stay focused and present in real life.

這能幫助我更專注於現實生活。

I also try to take one day a week, usually Sunday, to reduce my screen time.

我也試著一週有一天，通常是週日，減少使用螢幕的時間。

I spend more time outdoors with friends or family or just enjoying quiet time.

我會花更多時間跟朋友家人到戶外走走，或是享受寧靜的時光。

It gives my brain a break and helps me feel more connected to the real world.

這讓我的大腦能休息，也讓我感覺跟真實世界連結更緊密。

Putting it all together when people ask me how I stay Healthy.

總結來說，當大家問我怎麼保持健康時，

I do my best every day and I keep it simple.

我每天盡力而為，並且保持簡單。

You do not need a perfect routine to be healthy.

你不需要一套完美的例行公事才能保持健康。

You just need to take small, consistent steps.

你只需要踏出微小、持續的步伐。

Maybe you start with one glass of water in the morning or five minutes of walking or turning off your phone for one hour a day.

也許你可以從早上喝一杯水、散步五分鐘，或是關掉手機一小時開始。

小小的改變會帶來大大的成果。

And when you feel better, everything in your life improves.

當你感覺好多了，你生活中的一切都會跟著改善。

Your energy, your relationships, even your English.

你的精力、你的人際關係，甚至是你的英文。

The power of rest and good sleep now let us talk about one of the most underrated healthy habits.

休息和良好睡眠的力量，現在讓我們來談談一個最被低估的健康習慣。

Many people think that being healthy means always being active, always doing something.

很多人認為健康就是要一直動、一直做事情。

Your body and your mind need time to recover.

你的身體和心靈都需要時間來恢復。