你是整天做一個沙發土豆，或是面對電腦一動不動，然后還說著：“我沒時間運動”呢？來看看這5個方法擠出時間去運動吧，多多運動，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.”

我們都知道運動很重要——其實是非常重要。可是，最常見的不運動的一大借口就是“我抽不出時間做運動”。

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.

而事實也的確如此。人們很難擠出時間做運動，就像我們擠不出時間去冥想、烹飪健康食物、做社區志愿者一樣。

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

美國運動醫學學院（ACSM）和美國心臟協會（AHA）為成年人（18-65歲）的健康制定了以下最少的運動指南：

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分鐘的中等強度有氧運動（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分鐘的高強度有氧運動（例如慢跑）；

Some combination of moderate-intensity and vigorous-intensity.

中等強度運動和高強度運動相結合。

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

注意：運動至少應持續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，甚至還很有可行性。下面看看具有挑戰性（但很有趣）的部分吧：擠出時間去運動

1. Turn off the TV

關掉電視

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).

關掉電視通常就是一個好的開始。2011年美國人平均每周看34小時電視。如果你計算一下就會發現，就算把運動后沖澡的時間算在內（通常是同事或是家人的要求），你也還可以看30小時的電視。

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

如果你已經將看電視的時間減少到每周只看一兩集喜歡的節目的話，可以考慮邊看電視邊運動。

2. Limit Your Time Online

限制上網時間

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!).

如果我們沒有看電視，就是在上網、查收郵件、刷新Facebook，發微博或刷網頁。據comScore網站統計，2011年美國人每月平均上網32小時。（我覺得聽上去好少啊！）

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，美國人每天花60分鐘以上的時間上網。其實與其將時間浪費在電腦屏幕前，還不如去運動呢。

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.

提高上網效率可以有效減少上網時間。問題不在于科技本身，而在于對科技的不當使用上。如果你每天只查收一兩次郵件，你會訝然發現大把時間被節省了下來。