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):
美國運(yùn)動(dòng)醫(yī)學(xué)學(xué)院（ACSM）和美國心臟協(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 aerobic physical 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)好的開始。2011年美國人平均每周看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 whittled your 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，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。據(jù)comScore網(wǎng)站統(tǒng)計(jì)，2011年美國人每月平均上網(wǎng)32小時(shí)。（我覺得聽上去好少啊?。?/div>

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(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。問題不在于科技本身，而在于對科技的不當(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。

3. Ask for Help
尋求幫助

I don’t want to assume that you are a couch potato or an Internet addict. 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.
我無法斷定你是否是電視迷或網(wǎng)蟲，或許你只是工作太忙，洗衣服、帶小孩、小區(qū)義工或其他事情占據(jù)了生活的全部。

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 spouse, 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.
如果你真想擠點(diǎn)時(shí)間做運(yùn)動(dòng)，那就尋求幫助吧?；蛟S你只是需要有人在你去健身館的那一小時(shí)幫忙照看一下孩子。你可以向任何能夠幫你騰出時(shí)間的人尋求幫助——愛人、老媽、朋友或隔壁的少年。而且如果你手頭寬裕，可以請人打掃房間，這樣可以幫你省出不少時(shí)間。

4. Find Pockets of Time for Exercise
利用零碎時(shí)間運(yùn)動(dòng)

If your eyes didn’t completely gloss over when you read the ACSM/AHA recommendations above, you may have noticed that you can exercise in “bouts of at least 10 minutes.”
如果你仔細(xì)閱讀了上面ACSM/AHA的建議，你應(yīng)該注意到“至少應(yīng)持續(xù)10分鐘”這句話吧。

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 digestion!
也就是說如果在早中晚餐后快走10分鐘，你不僅會(huì)感到神清氣爽，還有助于消化呢！

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.
我就經(jīng)常發(fā)現(xiàn)自己可以抽出10分鐘的時(shí)間，我心里有一個(gè)清單，10分鐘可以干很多事兒。如果你也有“10分鐘活動(dòng)清單”，何不將運(yùn)動(dòng)也添進(jìn)去呢？

5. Combine Exercise and Transportation
運(yùn)動(dòng)與交通相結(jié)合

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:
對世界上許多地方而言，這一點(diǎn)顯而易見。只是人們很容易忘記從一個(gè)地方到另一個(gè)地方也是絕好的運(yùn)動(dòng)機(jī)會(huì)。請看以下幾個(gè)建議：

Bike or walk to work/school
騎車或步行去工作/上學(xué)

Bike to the grocery store
騎車去雜貨店

Walk over to a friend’s house
步行去朋友家

Walk or bike to the coffee shop
步行或騎車去咖啡店

As long as it’s at least 10 minutes and getting your heart rate up, it’s exercise!
只要能花10分鐘讓心跳加速起來，也算是運(yùn)動(dòng)哦！?