5條實(shí)用策略，讓我們一起運(yùn)動(dòng)起來(lái)！

Here are five practical, sustainable strategies to help you get in 22 active minutes a day.

這里有五個(gè)實(shí)用的，可持續(xù)的策略，可以幫助你每天鍛煉22分鐘。

Important note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.

重要提示：在開(kāi)始任何新的鍛煉計(jì)劃之前，咨詢(xún)你的醫(yī)生。如果感到疼痛，請(qǐng)立即停止。

1. Take regular walks

1.定期散步

Because walking is so accessible, it's easy to discount its benefits. The reality, though, is that a brisk walk is one of the most underrated, health-boosting, fat-burning exercises available to humankind.

因?yàn)椴叫泻芊奖?，所以很容易忽視它的好處。然而，現(xiàn)實(shí)情況是，快走是人類(lèi)最被低估的、促進(jìn)健康的、燃燒脂肪的運(yùn)動(dòng)之一。

You probably already walk at least a little bit each day. Maybe you walk to your mailbox or from your car to your office. Would it be possible for you to add in a five- or 10-minute walk around the neighborhood before getting the mail or entering your office?

你可能已經(jīng)每天至少走一點(diǎn)路了。也許你走到你的郵箱或從你的車(chē)到你的辦公室。在收到郵件或進(jìn)入辦公室之前，你可以在附近散步5到10分鐘嗎?

Do you have a dog you walk daily? Could you add time to your daily dog walks?

你有每天遛狗的狗嗎?你能給你每天遛狗增加時(shí)間嗎?

If you don't already take regular walks, is there an activity that you enjoy and wish you did more often that you could pair with your walk, like talking on the phone with a friend or family member or listening to podcasts, audio books or music? By pairing an activity you enjoy with your walk, it will make it something you look forward to doing more of on a regular basis and will make it easier to add walking to your daily schedule.

如果你還沒(méi)有經(jīng)常散步，有沒(méi)有什么活動(dòng)是你喜歡的，并且希望你能經(jīng)常散步，比如和朋友或家人通電話，聽(tīng)播客、有聲讀物或音樂(lè)?通過(guò)將你喜歡的活動(dòng)與散步結(jié)合起來(lái)，這將使你期待定期做更多的事情，并使你更容易將散步添加到你的日常日程中。

2. Practice short spurts of activity

2.練習(xí)短促的活動(dòng)

The physical activity guidelines don't specify that you need to exercise in large chunks of time each day. What's important is that you reach the 150-minute goal each week. You can break up your activities into whatever time frames are most manageable for your lifestyle.

體力活動(dòng)指南沒(méi)有明確規(guī)定你每天需要大量時(shí)間鍛煉。重要的是你要達(dá)到每周150分鐘的目標(biāo)。你可以把你的活動(dòng)分解成任何適合你生活方式的時(shí)間框架。

For people with more sedentary careers, it may be easier to go with shorter spurts of exercise. When you break 22 minutes into smaller blocks of time throughout the day, you'd be surprised how fast that time flies by.

對(duì)于那些從事久坐的職業(yè)的人來(lái)說(shuō)，短時(shí)間的鍛煉可能更容易。當(dāng)你把一天中的22分鐘分成更小的時(shí)間段時(shí)，你會(huì)驚訝地發(fā)現(xiàn)時(shí)間過(guò)得真快。

What if you did six short spurts of four minutes of exercise? At 24 minutes, you'd have two minutes to spare. The same goes for eight bouts of just three minutes of exercise.

如果你做了6次4分鐘的短時(shí)間運(yùn)動(dòng)呢?24分鐘后，你還有兩分鐘的時(shí)間。同樣的情況也發(fā)生在八次只有三分鐘的運(yùn)動(dòng)中。

3. Work out smarter, not longer

3.更聰明地鍛煉，而不是更長(zhǎng)時(shí)間

When it comes to working out, the standard belief is that we need at least an hour a day. A 2016 study, among others, led many people to believe that the ideal daily exercise target was 60 to 75 minutes. However, more recent research debunked those previous studies, finding that they were based on self-reported data that was flawed due to people misremembering their actual activity levels.

說(shuō)到鍛煉，標(biāo)準(zhǔn)的信念是我們每天至少需要一個(gè)小時(shí)。2016年的一項(xiàng)研究等讓很多人相信，理想的日常鍛煉目標(biāo)是60到75分鐘。然而，最近的研究推翻了之前的研究，發(fā)現(xiàn)這些研究是基于自我報(bào)告的數(shù)據(jù)，而這些數(shù)據(jù)是有缺陷的，因?yàn)槿藗冨e(cuò)誤地記住了他們的實(shí)際活動(dòng)水平。

Working out for 22 minutes per day is more than enough to hit the 150-minute weekly threshold. An effective, heart-healthy way to get in those minutes is with a quick interval training session consisting of four rounds of five exercises done for one minute each. These could include body-weight exercises like push-ups, squats, lunges, hip bridges and jumping jacks. Add in a couple minutes of warm-up and cooldown and you'll easily hit your 22-minute mark.

每天鍛煉22分鐘足以達(dá)到每周150分鐘的極限。一個(gè)有效的，對(duì)心臟健康的方法是通過(guò)一個(gè)快速的間歇訓(xùn)練課程，包括四輪五個(gè)練習(xí)，每個(gè)練習(xí)一分鐘。這些可能包括像俯臥撐，蹲，弓箭步，髖橋和跳高等體重練習(xí)。再加上幾分鐘的熱身和冷卻，你很容易達(dá)到22分鐘的目標(biāo)。

4. Return to play

4.返回游戲

When you were a kid, did you play a sport? What were your favorite outdoor activities? By returning to the playful activities of your youth, you can add more exercise into your life in a fun and energizing way.

當(dāng)你還是個(gè)孩子的時(shí)候，你玩過(guò)運(yùn)動(dòng)嗎?你最喜歡的戶外活動(dòng)是什么?通過(guò)回到你年輕時(shí)的好玩的活動(dòng)中，你可以以一種有趣和充滿活力的方式在你的生活中加入更多的鍛煉。

If you played basketball in school, could you get back into it by participating in an adult league or finding a group that regularly does pickup games? Maybe you started martial arts as a child but never made it to your black belt. What's holding you back now? Is there a recreational activity that you and your significant other or a good friend could do together, like tennis, golf or biking?

如果你在學(xué)校打籃球，你能通過(guò)參加成人聯(lián)賽或者找一個(gè)經(jīng)常打籃球的團(tuán)體重新參加嗎?也許你小時(shí)候開(kāi)始學(xué)武術(shù)，但從來(lái)沒(méi)上過(guò)黑帶?，F(xiàn)在是什么阻礙了你?有什么娛樂(lè)活動(dòng)是你和你的另一半或是一個(gè)好朋友可以一起做的，比如網(wǎng)球、高爾夫或騎自行車(chē)?

Or maybe you have kids of your own who play sports. Could you practice with them? If they are smaller, playing games like tag or hopscotch will get your blood pumping while you enjoy quality time together. For more ideas on exercising as a family, read this.

或者你有自己的孩子在運(yùn)動(dòng)。你能和他們一起練習(xí)嗎?如果他們是小，玩游戲，如標(biāo)簽或跳房子會(huì)讓你的血液泵，而你享受高品質(zhì)的時(shí)間在一起。

5. Track your activity

5.跟蹤您的活動(dòng)

Do you really know how much moderate to rigorous activity you're getting in every day? Just like the folks in the studies I mentioned above who misremembered and underreported their exercise activity, you might be discounting your own level of activity.

你真的知道你每天有多少適度到嚴(yán)格的活動(dòng)嗎?就像我在上面提到的那些研究中記錯(cuò)和低估了他們的鍛煉活動(dòng)的人一樣，你可能會(huì)低估你自己的活動(dòng)水平。

There are myriad wearable technology options for tracking your activity. You might even be wearing one now. Whether you use technology or a good old-fashioned pen and paper, when we track our activity, we're not only keeping a more accurate record, we're taking an extra step in personal accountability.

有無(wú)數(shù)可穿戴技術(shù)可用于跟蹤您的活動(dòng)。你現(xiàn)在可能還戴著呢。無(wú)論你使用的是技術(shù)還是老式的紙筆，當(dāng)我們追蹤我們的活動(dòng)時(shí)，我們不僅保持了更準(zhǔn)確的記錄，而且在個(gè)人責(zé)任方面也多了一步。

Accountability goes a long way in helping us stay on track with fitness goals. A recent study published in the British Journal of Sports Medicine found that people walk almost an extra mile per day when using an activity tracker on their phone or watch. And those study participants who had fitness trackers that provided exercise prompts did even more.

責(zé)任感在幫助我們實(shí)現(xiàn)健身目標(biāo)方面有很大的幫助。最近發(fā)表在《英國(guó)運(yùn)動(dòng)醫(yī)學(xué)雜志》上的一項(xiàng)研究發(fā)現(xiàn)，人們?cè)谑褂檬謾C(jī)或手表上的活動(dòng)跟蹤器時(shí)，每天幾乎多走一英里。而那些擁有提供鍛煉提示的健身跟蹤器的研究參與者做得更多。

Regardless of how you track your fitness — with wearable technology or simply by keeping a journal — the act of recording your progress will help keep you on track.

不管你如何追蹤你的健康狀況-使用可穿戴技術(shù)或僅僅通過(guò)記日記-記錄你的進(jìn)步將有助于保持你在正軌上。