抽出时间来运动的5种方法

 　　We all know that exercise is important – vital, in fact. Yet, one of the post common excuses for not exercising enough is “I can’t find time for exercise.”

　　And it’s true. It is hard to find time for exercise. Just like it’s hard to find time to meditate¹, cook healthy meals, and volunteer to make your community a better place.

　　The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) provides the following minimum exercise guidelines for healthy adults (18-65):

　　Moderate-intensity aerobic² physical activity for a minimum of 30 minutes, five days per week (e.g. a brisk walk) or;

　　Vigorous-intensity aerobic physical activity for 20 minutes, three days per week (e.g. jogging) or;

　　Some combination of moderate-intensity and vigorous-intensity

　　NOTE: Exercise can be performed in bouts³ of at least 10 minutes.

　　That’s not bad. In fact, it’s pretty achievable. So let’s move on to the challenging (but fun) part: Finding time for exercise.

　　1. Turn off the TV

　　This is usually a good place to start. In 2010, the average American watched 34 hours of TV per week. If you do the math, you could still watch 30 hours of TV and get all your exercise in (including a shower afterwards, which is typically appreciated by your colleagues/family members).

　　And if you’ve already whittled⁴ your TV watching down to just one or two favorite shows per week, consider exercising while you watch.

　　If you’d like to remove TV completely from your life and go crazy with exercise, check out this step-by-step article on the topic.

　　2. Limit Your Time Online

　　If we’re not watching TV, we’re surfing the Internet, checking email, updating Facebook, tweeting, or pinning. According to comScore, the average American spent 32 hours per month online in 2010 (sounds low to me!).

　　That’s over 60 minutes per day, some of which could be devoted⁵ to moving your body rather than letting it waste away in front of a screen.

　　Becoming more efficient with your online dealings is a great way to cut down on the time spent online. Lifehack Managing Editor Mike Vardy recently wrote a great article about the real problem with email. It’s not about the technology. It’s about improper⁶ use of the technology. You will be amazed by the amount of time you will save if you check your email only once or twice per day.

　　3. Ask for Help

　　I don’t want to assume that you are a couch potato or an Internet addict⁷. Perhaps you simply have your hands full with work, laundry, kids, community commitments, and all the other things that make up our plate of life.

　　If you are serious about finding time for exercise, ask for help. Maybe you just need somebody to watch the kids for an hour while you hit the gym. Ask your spouse⁸, your mom, your friend, the teenager next door – anybody who can help you find that time. Also, if you have the money, hire somebody to clean your house. That frees up significant time (at least if you’re a clean freak like me).

　　4. Find Pockets of Time for Exercise

　　If your eyes didn’t completely gloss⁹ over when you read the ACSM/AHA recommendations above, you may have noticed that you can exercise in “bouts of at least 10 minutes.”

　　This means that you could go for a brisk 10-minute walk after breakfast, lunch, and dinner. Not only will you feel refreshed, but it also helps with digestion¹⁰!

　　I often find myself with 10 minutes to spare, so I have a mental list of things that can be completed in that amount of time. If you have your own 10-minute activity list, just add exercise to it.

　　5. Combine Exercise and Transportation

　　In many parts of the world, this is an obvious one. However, sometimes it’s easy to forget that getting from Point A to Point B can be a wonderful opportunity to exercise. Here are some options:

　　Bike or walk to work/school

　　Bike to the grocery store

　　Walk over to a friend’s house

　　Walk to your place of worship

　　Walk or bike to the coffee shop

　　As long as it’s at least 10 minutes and getting your heart rate up, it’s exercise!

　　How do you find time for exercise? Share your tips in the comments.

1 meditate   

v.想，考虑，（尤指宗教上的）沉思，冥想

参考例句：

• It is important to meditate on the meaning of life.思考人生的意义很重要。
• I was meditating,and reached a higher state of consciousness.我在冥想，并进入了一个更高的意识境界。

2 aerobic   

adj.需氧的，增氧健身法的，有氧的

参考例句：

• Aerobic exercise helps to build up stamina.有氧健身操有助于增强耐力。
• Aerobic dance is conductive to the health.有氧舞蹈有助于健康。

3 bouts   

n.拳击（或摔跤）比赛( bout的名词复数 )；一段（工作）；（尤指坏事的）一通；（疾病的）发作

参考例句：

• For much of his life he suffered from recurrent bouts of depression. 他的大半辈子反复发作抑郁症。 来自《简明英汉词典》
• It was one of fistiana's most famous championship bouts. 这是拳击界最有名的冠军赛之一。 来自《现代英汉综合大词典》

4 whittled   

v.切，削（木头），使逐渐变小( whittle的过去式和过去分词 )

参考例句：

• He whittled a simple toy from the piece of wood. 他把那块木头削成了一个简易的玩具。
• The government's majority has been whittled down to eight. 政府多数票减少到了八票。

5 devoted   

adj.忠诚的，忠实的，热心的，献身于...的

参考例句：

• He devoted his life to the educational cause of the motherland.他为祖国的教育事业贡献了一生。
• We devoted a lengthy and full discussion to this topic.我们对这个题目进行了长时间的充分讨论。

6 improper   

adj.不适当的，不合适的，不正确的，不合礼仪的

参考例句：

• Short trousers are improper at a dance.舞会上穿短裤不成体统。
• Laughing and joking are improper at a funeral.葬礼时大笑和开玩笑是不合适的。

7 addict   

v.使沉溺；使上瘾；n.沉溺于不良嗜好的人

参考例句：

• He became gambling addict,and lost all his possessions.他习染上了赌博，最终输掉了全部家产。
• He assisted a drug addict to escape from drug but failed firstly.一开始他帮助一个吸毒者戒毒但失败了。

8 spouse   

n.配偶(指夫或妻)

参考例句：

• Her spouse will come to see her on Sunday.她的丈夫星期天要来看她。
• What is the best way to keep your spouse happy in the marriage?在婚姻中保持配偶幸福的最好方法是什么？

9 gloss   

n.光泽，光滑；虚饰；注释；vt.加光泽于；掩饰

参考例句：

• John tried in vain to gloss over his faults.约翰极力想掩饰自己的缺点，但是没有用。
• She rubbed up the silver plates to a high gloss.她把银盘擦得很亮。

10 digestion   

n.消化，吸收

参考例句：

• This kind of tea acts as an aid to digestion.这种茶可助消化。
• This food is easy of digestion.这食物容易消化。