（一）

在中医的视角下，晨跑不仅仅是一种简单的身体锻炼，更是一种调和身心、顺应自然规律的养生之道。    

    An aerial view of the Xisha Qundao Photo: VCGChina's Ministry of Natural Resources on Friday for the first time released a concentrated assessment of the ecological conditions of islands and reefs in the Xisha, Zhongsha and Nansha Qundao island groups, presenting a detailed picture of nine representative islands and reefs ahead of China's 2026 National Ecology Day, which falls on August 15, China Central Television (CCTV) News reported Friday.
The assessment showed that the nine islands and reefs are generally in good ecological condition, although their ecosystems vary significantly from one location to another. The findings are expected to provide a scientific basis for more targeted conservation and management of different types of island and reef ecosystems.
Coral reef ecosystems in the Xisha Qundao have shown encouraging signs of recovery. The overall ecological conditions of four atolls, including the Beijiao, the Yongle Atoll, Yuzhuo Jiao and Langhua Jiao, of the Xisha Qundao, were rated as good.
Although live coral cover remains relatively low as a result of the large-scale coral bleaching event in 2020 and outbreaks of crown-of-thorns starfish since 2018, the reefs have recorded a high level of hard-coral recruitment, indicating strong and continued recovery, CCTV reported. 
Coral reefs are one of the best natural indicators of seawater quality, and are also a key foundation for marine biodiversity, Chen Xiangmiao, director of the World Navy Research Center at the National Institute for South China Sea Studies, told the Global Times on Friday. 
Huangyan Dao, meanwhile, stands out as a rare "biological gene bank" in the central South China Sea. Surveys recorded 135 species of reef-building corals around Huangyan Dao. Seagrass beds covering about 1.85 square kilometers were found distributed across its lagoon, with an average coverage of 19.2 percent. Live coral cover within the protected area has reached 38.8 percent.
The waters are also home to a range of rare and protected species, including green sea turtles, hawksbill turtles, giant clams and trumpet tritons, according to the assessment.
Chen said Huangyan Dao's coral reef ecosystem provides stable and diverse habitats for a wide range of marine species. With relatively limited development, its coral reefs function much like an underwater forest, offering feeding, shelter and breeding grounds for rare species such as sea turtles and giant clams. Its shallow lagoon and seagrass beds further enrich the variety of habitats, allowing different species to coexist and supporting a high level of biodiversity.
Ecological conditions among the Nansha Islands and reefs showed greater differences. While the overall condition remained good, some individual reef ecosystems have suffered serious degradation, according to CCTV News. 
Xianbin Jiao and Niu'e Jiao were assessed as being in good ecological condition, with live coral coverage reaching 24.7 percent and 37.7 percent, respectively.
By contrast, the ecosystems of Tiexian Jiao and Ren'ai Jiao have deteriorated significantly.
At Tiexian Jiao, outbreaks of crown-of-thorns starfish, tropical cyclones and foreign human activities, particularly continued construction by the Philippines on Zhongye Dao, have contributed to ecological damage. The area covered by live corals has fallen by nearly 70 percent compared with 2016. 
At Ren'ai Jiao, the long-term presence of a foreign military vessel illegally grounded there has caused pollution discharge, waste accumulation and fishing-net entanglement, according to the assessment. Live coral coverage has declined sharply, while both coral growth and natural recovery have been inhibited, according to CCTV. 
China has also continued to increase investment in marine ecological conservation and restoration in the South China Sea.
According to one of the released reports on ecological protection and restoration, natural resources, marine and forestry authorities at various levels in the South China Sea region implemented 66 marine ecological restoration projects in 2025, with total investment approaching 5 billion yuan ($741.5 million). 
China has long made the protection of the South China Sea's marine environment a priority, with particular attention to coral reefs, fishery resources and water quality, Chen said, adding that the good ecological conditions found at these islands under China's management show that conservation and restoration efforts have produced tangible results. 
During the 14th Five-Year Plan period (2021-25), a total of 262 marine ecological protection and restoration projects were carried out, involving more than 21.3 billion yuan in investment.
By the end of 2025, approximately 2.66 million hectares of marine ecological conservation redline areas and about 7 million hectares of marine nature reserves had been designated in the South China Sea region.
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中医学认为，人体健康与自然环境密切相关，人体内部的气血运行与自然界的阴阳变化相呼应。早晨，是自然界阳气上升、万物复苏的时刻，此时进行晨跑，正顺应了自然界的阳气生发，有助于激发人体内在的生命力。

（二）

那么，在中医的视角下，晨跑有哪些好处呢？

1. 促进气血循环。晨跑能够加快心跳，促进血液循环，提高心肺功能。在中医理论中，心主血脉，肺主气，主宣发，晨跑有助于心肺的健康，使气血运行更加顺畅。

二 |

2. 调节内分泌跑步能够刺激内分泌系统，分泌更多的内啡肽，这种物质能够提高人的兴奋度，使人感到快乐和满足。中医称之为“气血和畅”，有助于调节情志，保持心态平和。

3. 强化脾胃功能晨跑还能增强脾胃的运化功能。中医认为脾胃为“后天之本”，是人体气血生化的源头。

三 | 通过晨跑，可以促进食物的消化吸收，增强人体的抵抗力。

四 |

4. 预防疾病中医还认为，疾病的产生与气血瘀滞有关。晨跑能够促进气血流通，减少瘀滞，从而预防各种疾病的发生。

（三）那么，如何开始晨跑呢？以下是一些建议：

1. 选择合适的时间晨跑最好选择在日出之后，此时自然界的阳气开始上升，人体也更容易适应。避免在雾气重或者气温过低的早晨跑步，以免寒邪侵袭人体。

五 |

2. 做好准备活动晨跑前应做好充分的热身活动，可以通过拉伸、活动关节等方式，来预防运动伤害，让身体逐渐进入运动状态。

六 |

3. 适量跑步跑步的强度和时间应根据个人的体质和健康状况来定。

七 | 初学者可以从跑走结合开始，逐渐增加时间和距离。跑步时注意呼吸均匀，以免过度劳累。记住，晨跑的目的是养生，而不是竞技，所以不必过分追求速度和距离。

4. 晨跑后的调整跑完后应进行适当的放松活动，如慢走、深呼吸等，帮助身体逐渐恢复平静状态。同时，晨跑后要注意保暖，避免汗后受风。（四）实际上，从科学的角度来说，跑步本身就是一项值得长期投资的生活方式。它不仅能够提升我们的身体健康，还能够带来心灵的宁静和愉悦。如果你发现早上实在没有时间晨跑，那么选择其他时间段进行跑步也是非常好的选择。一周跑步3次左右，不必过分追求速度和距离，只要能够坚持，就能感受到跑步带来的诸多小确幸。无论是晨光中的慢跑，还是夕阳下的奔跑，跑步总能带给我们不同的体验和感悟。让我们在跑步的道路上，不断探索、不断前进，享受跑步带来的每一份快乐和满足吧！