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1、5 Ways to Find Time for Exercise 五种方法帮你找时间去运动五种方法帮你找时间去运动August 23 by Tabita GreenWe all know that exercise is important vital, in fact. Yet, one of the most common excuses for not exercising enough is “I cant find time for exercise.”And its true. It is hard to find time for exercise. Just like its
2、hard to find time to meditate, 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 aerobic phys
3、ical 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-intensityNOTE: Exercise can be performed in bouts of at least 10
4、 minutes.Thats not bad. In fact, its pretty achievable. So lets move on to the challenging (but fun) part: Finding time for exercise.1. Turn off the TVThis 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 ho
5、urs of TV and get all your exercise in (including a shower afterwards, which is typically appreciated by your colleagues/family members).And if youve already whittled your TV watching down to just one or two favorite shows per week, consider exercising while you watch.If youd like to remove TV compl
6、etely from your life and go crazy with exercise, check out this step-by-step article on the topic.2. Limit Your Time OnlineIf were not watching TV, were surfing the Internet, checking email, updating Facebook, tweeting, or pinning. According to comScore, the average American spent 32 hours per month
7、 online in 2010 (sounds low to me!).Thats 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.Becoming more efficient with your online dealings is a great way to cut down on the time spent online. Lifehack Managing Editor
8、 Mike Vardy recently wrote a great article about the real problem with email. Its not about the technology. Its 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.3. Ask for HelpI dont want to assume that yo
9、u 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.If you are serious about finding time for exercise, ask for help. Maybe you just need somebody to watch the kid
10、s 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 (at least if youre a clean freak like me).4. Find Pockets of Tim
11、e for ExerciseIf your eyes didnt 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.”This means that you could go for a brisk 10-minute walk after breakfast, lunch, and dinner. Not only will you feel ref
12、reshed, but it also helps with digestion!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.In many parts of the world, this is an obvious one. However, so
13、metimes its 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/schoolBike to the grocery storeWalk over to a friends houseWalk to your place of worshipWalk or bike to the coffee shopAs long as its at least 10 min
14、utes and getting your heart rate up, its exercise!How do you find time for exercise? Share your tips in the comments.五种方法帮你找时间去运动五种方法帮你找时间去运动我们都知道运动很重要可以说是关乎生死。然而运动不足最常见的借口就是“我没有足够的时间去运动。”没错，找时间去运动真的不容易，就像很难有时间去沉思，去烹调健康的食物，为改善自己生活的社区去做志愿工作。美国运动医学会（ACSM）和美国心脏协会（AHA）提供了适用于健康成年人（18-65 岁）的最低运动量指南：- 每周 5
15、 天，每天进行 30 分钟中等强度的有氧体育活动（如快步走）；- 每周 3 天，每天进行 20 分钟较大强度的有氧体育活动（如慢跑）;- 中等强度和高强度的体育活动交替进行。注意：至少连续运动 10 分钟还不错吧。实际上相当具有可行性。那么让我们来关注具有挑战性的（也是有趣的）部分：找时间去运动。1. 关掉电视机这是个很好的开始。2010 年，美国人平均每周花 34 小时看电视。如果计算一下，你会发现在完成所有运动（包括运动后的冲澡，你的同事/家人会为此心怀感激的）的同时，你依然可以看 30 小时的电视。如果你的电视时间已经削减到只剩下一两个每周必看的节目了，那么可以考虑一下边运动边看电视。如
16、果你打算彻底抛弃电视机，全身心投入运动，那么下面的链接将帮助你一步步远离电视：http:/www.lifehack.org/articles/productivity/6-steps-to-remove-tv-from-your-life.html2. 限制上网时间如果我们没在看电视，那就是在网上冲浪，查查邮件，更新一下脸书，刷刷微博，逛逛网络社区。comScore 的数据显示，2010 年美国人平均每个月在互联网上花费 32 个小时（对我来说这不算多啊！）算起来每天有 60 分钟的时间呢。你可以选择用这段时间来活动活动筋骨，而不是在屏幕前打发掉。提高处理网上事务的效率是减少上网时间的好办法。生活黑客的总编辑迈克瓦尔第（Mike Vardy）最近写了一篇很棒的文章，阐释了电子邮件的真正困扰。问题的根源不在于技术，而在于没有善用技术。如果每天只查一两次邮件，你会发现节省出来的时间相当可观。3. 寻求帮助我不想把你当成终日赖在沙发上的人或者网瘾患者。也许你只是手头上的工作太多了。洗衣服，带孩子，社区工作，以及其他林林总总的事务
