你是整天做一個(gè)沙發(fā)土豆，或是面對(duì)電腦一動(dòng)不動(dòng)，然后還說(shuō)著：“我沒(méi)時(shí)間運(yùn)動(dòng)”呢？來(lái)看看這5個(gè)方法擠出時(shí)間去運(yùn)動(dòng)吧，多多運(yùn)動(dòng)，才能身體健康啊！

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

我們都知道運(yùn)動(dòng)很重要——其實(shí)是非常重要。可是，最常見(jiàn)的不運(yùn)動(dòng)的一大借口就是“我抽不出時(shí)間做運(yùn)動(dòng)”。

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

而事實(shí)也的確如此。人們很難擠出時(shí)間做運(yùn)動(dòng)，就像我們擠不出時(shí)間去冥想、烹飪健康食物、做社區(qū)志愿者一樣。

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

美國(guó)運(yùn)動(dòng)醫(yī)學(xué)學(xué)院（ACSM）和美國(guó)心臟協(xié)會(huì)（AHA）為成年人（18-65歲）的健康制定了以下最少的運(yùn)動(dòng)指南：

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

每周五天、每天至少30分鐘的中等強(qiáng)度有氧運(yùn)動(dòng)（例如快走）；

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

每周三天、每天20分鐘的高強(qiáng)度有氧運(yùn)動(dòng)（例如慢跑）；

Some combination of moderate-intensity and vigorous-intensity.

中等強(qiáng)度運(yùn)動(dòng)和高強(qiáng)度運(yùn)動(dòng)相結(jié)合。

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

注意：運(yùn)動(dòng)至少應(yīng)持續(xù)10分鐘。

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.

這真的不錯(cuò)，甚至還很有可行性。下面看看具有挑戰(zhàn)性（但很有趣）的部分吧：擠出時(shí)間去運(yùn)動(dòng)

1. Turn off the TV

關(guān)掉電視

This is usually a good place to start. In 2011, 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).

關(guān)掉電視通常就是一個(gè)好的開(kāi)始。2011年美國(guó)人平均每周看34小時(shí)電視。如果你計(jì)算一下就會(huì)發(fā)現(xiàn)，就算把運(yùn)動(dòng)后沖澡的時(shí)間算在內(nèi)（通常是同事或是家人的要求），你也還可以看30小時(shí)的電視。

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

如果你已經(jīng)將看電視的時(shí)間減少到每周只看一兩集喜歡的節(jié)目的話(huà)，可以考慮邊看電視邊運(yùn)動(dòng)。

2. Limit Your Time Online

限制上網(wǎng)時(shí)間

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 2011 (sounds low to me!).

如果我們沒(méi)有看電視，就是在上網(wǎng)、查收郵件、刷新Facebook，發(fā)微博或刷網(wǎng)頁(yè)。據(jù)comScore網(wǎng)站統(tǒng)計(jì)，2011年美國(guó)人每月平均上網(wǎng)32小時(shí)。（我覺(jué)得聽(tīng)上去好少啊?。?/p>

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

也就是說(shuō)，美國(guó)人每天花60分鐘以上的時(shí)間上網(wǎng)。其實(shí)與其將時(shí)間浪費(fèi)在電腦屏幕前，還不如去運(yùn)動(dòng)呢。

Becoming more efficient with your online dealings is a great way to cut down on the time spent online. It’s not about the technology. It’s about improper 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.

提高上網(wǎng)效率可以有效減少上網(wǎng)時(shí)間。問(wèn)題不在于科技本身，而在于對(duì)科技的不當(dāng)使用上。如果你每天只查收一兩次郵件，你會(huì)訝然發(fā)現(xiàn)大把時(shí)間被節(jié)省了下來(lái)。