一旦锻炼成为你一天的常规部分，你就会意识到你自己有多少能量，你的前景有多大改善，可能还有你最喜欢的牛仔裤有多好。将简单步骤纳加入到您已有的章程里就好了。 《苗条、冷静、性感的饮食》(Slim Calm Sexy Diet)一书的合著者克里•格拉斯曼(Keri Glassman)建议，选择一种与你的生活方式相适应的锻炼方式。她原话说:“选择一项适合你的活动。”
Once you get the hang of making exercise a regular part of your day, you'll realize how much more energy you have, how much your outlook has improved and, probably, how much better your favorite jeans fit. It's as easy as incorporating simple steps into the routine you already have. Keri Glassman, co-author of "Slim Calm Sexy Diet," recommends choosing a form of exercise that works with your lifestyle. "Pick an activity that works for you," she says.
一个月不要坐电梯 注意寻找楼梯井，摆脱电梯和自动扶梯;你会得到很多有氧运动的好处。首先，从你的办公楼层走楼梯下来，一周后，也爬楼梯上去。很快就会变得很容易，你只要开始做就可以完成一个很好的小型锻炼。
Make a point of seeking out the stairwells and avoiding elevators and escalators; you will get great cardio benefits. To start, take the stairs down from your office floor, and after a week, take the stairs up, too. Soon it will be easy and you'll have accomplished a good mini-workout just by getting to work.
从巴士或地铁站提前一两站下车 如果你能在上下班的路上多走六个街区，这实际上是一种无痛的锻炼方式。更不用说，你会在附近或市中心看到新的风景。试着在最后几个街区走不同的路线到你的目的地，只是为了尝试不同的风景。
If you can walk an extra six blocks each way during your commute, that's a practically painless way to get in more exercise. Not to mention, you’ll see new sights in your neighborhood or downtown. Try walking different routes in the last few blocks to your destination just to mix things up.
擦干净你的自行车 越来越多的公司通过现金奖励或降低医疗保险费来奖励员工骑自行车上班。你会在你的城市周围看到一些你从汽车或公共汽车上永远不会注意到的东西。你可能会成为同事的朋友，你可能不知道谁也骑自行车上班。在美国的波特兰、俄勒冈州和华盛顿州的西雅图等城市，有很多很棒的自行车道，可以让你在城市中几乎任何你想去的地方骑车，避开主要的高速公路或行人中心。这是一项很好的有氧运动，可以帮助你修腿、修臀和修腰。
More and more companies reward employees for biking to work, with cash or reduced health-insurance premiums. You'll see things around your city you'd never have noticed from your car or the bus. And you may become pals with colleagues you might not know who also bike to work. In cities like Portland, Oregon and Seattle, Washington in the U.S., there are webs of great bike paths that can get you practically anywhere you want to go around the city, avoiding major highways or pedestrian centers. It's great cardio and will help trim your legs, rear and waist.
翻出一些旧的运动DVD 有些DVD 被藏起来了。拿出你最喜欢的简·方达，丹尼斯·奥斯汀，凯西·史密斯，布莱恩·凯斯特，甚至泰博!发誓每周至少做一次或两次以上。记住你做这件事有多开心，你开始看到了多么好的结果。
You know you have some stashed away. Bring out a few of your old favorites – Jane Fonda, Denise Austin, Kathy Smith, Bryan Kest, even Tae Bo! Vow to do one or more at least twice a week. Remember how much fun you had doing this, and the great results you started to see.
准备好计步器或健身追踪器 这些方便的小工具可以帮助您监控一天中的步数以及这些里程的速度。一天走步多达10,000步（约5英里）。您可以在办公室周围走到办公桌前或在办公室附近走步，当然，你正在走的那些楼梯也会有所帮助。当一天结束时，检查走步的数量，无论如何，一定要行动起来。
These handy gadgets will help you monitor how many steps you take in a day and how quickly those steps add up to miles. Work up to 10,000 steps (about five miles) in a day. Take the long way around your office to your desk or around the block to your office. And, of course, those stairs you're taking will help, too. As the end of the day approaches, check the number of steps, and if you need to go do a "make-up" walk to get to your number, by all means, get out there.
和你的孩子一起玩 到户外玩。或者围绕一个飞盘或在院子周围踢足球。任何这些活动都是与孩子一起享受更多高质量时间的好方法。它还有助于向您的孩子展示锻炼对于成年人来说是多有趣和重要的，帮助他们培养对人生的追求和爱好。
Get outside and play tag. Or toss around a frisbee or kick a soccer ball around the yard. Any of these activities are great ways to get more quality time with your kids. It also helps show your children that exercise is fun and important for grownups, helping them cultivate a love and appreciation for being fit their whole lives.
报名参加5K步行/跑步 这是一个值得追求的伟大目标。练习在山上轻快地行走，改变你的步伐和强度。如果可以的话，试着在训练中跑动一个街区。然后，当比赛日到来的时候，你会有一些耐力，而人群的兴奋可能会推动你跑得更多一点。但即使你能走完全程，那也是一个很大的成就。参加比赛是如此有趣，你可能会决定继续这样做，甚至一个月一次。
This is a great goal to shoot for. Practice walking briskly up and down hills and vary your pace and intensity. If you can, try to run a block in your training. Then, when race day comes, you'll have built up some stamina, and the excitement of the crowd just might push you to run a little more. But even if you walk the whole thing, that's a big accomplishment. It's so fun to participate in races you just may decide to keep doing them, maybe even one a month.
与朋友一起锻炼 和你的朋友报名参加瑜伽课程。或者和你的配偶一起跳萨尔萨舞。和你附近的朋友一起走。鼓励自己很好，和一个比你更健康的朋友一起散步或慢跑。你和她在你大步前进的时候会有很多乐趣。当你的散步或课程结束时，可以制定你的下一个计划。
Sign up for a series of yoga classes with your friend. Or try a salsa dance class with your spouse. Power walk with friends in your neighborhood. It's great to push yourself, too, and walk or jog with a pal who's just a little more fit than you are to push you. You and she will be having so much fun catching up while you stride. When your walk or class is over, make plans for your next one.
支持教你锻炼的朋友 你和一个在周末教瑜伽的项目经理一起工作。或者是刚获得尊巴舞教师资格证的营销文案?为什么不去尝试一些新的东西，同时支持你的朋友?通过了解老师，你会有一个很好的“入职”机会，并且在一个全新的环境中学习新东西、见到你的朋友也会很有乐趣。
So you work with a project manager who teaches yoga on the weekends. Or a marketing copywriter who's just gotten certified as a Zumba teacher? Why not go try something new while supporting your friends? You'll have a great "in" by knowing the instructor and have a lot of fun learning something new and seeing your friend in a whole new environment.
遛狗 如果你有一只狗，答应你自己(和狗!)你真的会遛它，一天两次，风雨无阻。当然，让他在你家后院跑也没关系。但是狗狗们真的很喜欢出去探索它们的邻居，查看它们的尿尿标记，这些标记是其他狗狗留下的，它们肯定会想要回复的。制定一些不同的路线，这样你们都不会觉得无聊。如果你有一只猎犬，也可以停下来扔球;只要确保你每次出去都有自己的锻炼计划，一天两次。
If you have a dog, promise yourself (and the dog!) that you will really walk him, twice a day, rain or shine. Sure, letting him run around in your backyard is fine. But dogs really love to get out and explore their neighborhood and check up on their "pee-mail" – marks that other dogs leave that he'll certainly want to reply to. Work up a few different routes so neither of you gets bored. And if you have a retriever, it's fine to stop to toss the ball, too; just make sure you are getting your own workout every time you go out, twice a day, every day.
步行办事 这可能意味着在一些去商店的行程中那个，你不能买很多重的杂货。但是，如果你可以步行到一英里左右的商店并带走你所购买的商品，那么你已经完成了两个方面的工作：围绕你需要完成的任务，进行锻炼。
It may mean that on some trips to the store you can't buy a lot of heavy groceries. But if you can walk to a store even a mile or so away and carry back what you buy, you've accomplished a two-fer: building in exercise around an errand that you needed to get done anyway.
利用App制定健身计划 让智能手机或平板电脑为您服务！查看最新和最好的健身应用程序，无痛地帮助您跟踪燃烧的卡路里，为您提供有难度的动作，并帮助您设定现实的目标–然后开始实现它们。
Make that smartphone or tablet work for you! Check out the latest and greatest fitness apps that painlessly help you keep track of calories burned, provide you with moves to challenge you, and help you set realistic goals – and then get on track to achieve them.
看电视时做手臂和其他运动 在你的电视房间里放5磅的哑铃，从沙发中拿起它，看着你最喜欢的节目，做两组，每组15次，每次二头肌弯曲，三头肌反冲，肩举和头顶举。住旅馆吗?格拉斯曼说:“带上一根跳绳和一根阻力带，即使是最鼓鼓的行李箱也能放得下。”如果你想让你的电视时间也能达到有强度的锻炼，你可以在《行尸走肉》(The Walking Dead)中每次僵尸头部被打五次的时候，按照你正在看的动作“编排”你的举重动作，或者跟着《与星共舞》(Dancing with The Stars)里的音乐节奏做运动。
Take the potato out of couch potato by keeping five-pound weights in your TV room. Then, during your favorite show, do two sets of 15 reps each of bicep curls, tricep kickbacks, shoulder raises and overhead raises. Staying in a hotel? "Pack a jump rope and a resistance band—they can fit in even the most overstuffed suitcase," says Glassman. If you want to make your TV-time workout extra challenging, "choreograph" your lifts to what you're watching – lift five reps each time a zombie gets its head whacked during "The Walking Dead," or lift to the beat of the music on "Dancing with the Stars."
好鞋 交叉训练员可能是你最好的选择，因为他们适合步行、跑步、举重和健身。得体的运动鞋不一定要超级昂贵，但它们确实需要提供良好的支撑。此外，如果你多年来一直穿着传统的厚底宽底跑步鞋或运动鞋，那么要非常小心地更换现在流行的新款、更轻、更小的鞋。它们对一些人来说很棒，但另一些人确实需要旧设计的额外支持。确保你的脚和身体得到了正确的锻炼。
Cross-trainers are probably your best bet, as they work for walking, running, weight training and gym visits. Decent workout shoes don't have to be super-expensive, but they do need to provide good support. Also, if you've had more traditional thick and wide-soled running or athletic shoes for years, be very careful about switching out to the newer, lighter, smaller shoes now in vogue. They are great for some people but others truly need the extra support of the older designs. Make sure you're getting what's right for your foot and body.
尝试新的 拓宽你的运动视野。你有没有考虑拳击，CrossFit或甚至混合武术？和一位已经熟悉的朋友一起去看看，你在以一种新的，有趣的方式挑战自己的感受。或者只是勇敢并注册，您的培训师或讲师有很多指导新手的经验。奖励：学习一种新的方式来锻炼你的身体和肌肉，已被证明可以改善大脑，甚至可能避免痴呆症的发作。
Broaden your exercise horizons. Have you ever considered boxing, CrossFit or maybe even mixed martial arts? Go with a friend who's already familiar and see how you feel when challenging yourself in a new, fun way. Or just be brave and sign up; chances are your trainer or instructor has lots of experience in guiding newbies. Bonus: Learning a new way to use your body and muscles has been shown to improve your brain and possibly even stave off the onset of dementia.
重新定义“能量午餐" 利用你的午休时间，在市中心或你办公室所在的任何地方快步走一圈。或者参加午餐时间的动感单车课程(只是确保在回来工作之前快速冲个澡)。带上一两个同事，或者认识一个不在你办公室工作但你一直想要联系的朋友。这会让它更有趣。然后在办公桌前吃你的(健康的)午餐，享受你刚刚帮助自己的内啡肽的激增。
Use your lunch break to take a brisk walk around downtown or wherever your office is located. Or take a lunchtime spin class (just make sure to take a quick shower before coming back to work). Take a co-worker or two with you, or meet a friend who doesn't work at your office but whom you've wanted to catch up with. That will make it that much more fun. Then eat your (healthy) lunch at your desk and enjoy the surge of endorphins you just helped yourself to.
锻炼日志 注意你每天做了哪些类型的运动，有氧运动、伸展运动、举重等等，以及你在运动前后的感觉。一定要回顾过去的几周，看看你的情绪在哪里得到了最大的改善，你的能量水平是如何受到影响的，以及你知道哪些事情你想再试一次。这有助于保持你的锻炼习惯不走样。把事情混在一起，如果你看到了，比如说，你一直对伸展运动不屑一顾，那就坚持一周多画几次。
Note what types of exercise you've done every single day – cardio, stretching, weights, etc., and how you felt both before and after. Be sure to look back over previous weeks to see where your mood most improved, how your energy level was affected and what kinds of things you know you'd like to try again. This helps keep your exercise routines from getting stale. Mix things up and if you see that, say, you've been giving short shrift to stretching, make a point of penciling that in a couple more times a week.
启动你的步伐 你走的更多了？赞！现在通过轻快步伐，加快速度。为一分钟计时：一分钟120到135步转换为每小时约3到4英里。如果它有帮助，请在MP3播放器或手机上聆听精彩的音乐，并将您的步伐与节拍相匹配。
You're walking more? Great! Now, take the pace up a notch by making it a super-brisk walk. Time your steps for one minute: 120 to 135 steps in a minute translates to about 3 to 4 miles per hour. If it helps, listen to peppy tunes on your MP3 player or phone and match your strides to the beat.
物理方法：想想你喜欢的东西 你热爱大自然吗?你可以考虑开到一个山头，然后徒步两到三英里(然后往返六英里或更多)，而不是在山里舒适地开车。或者尝试穿雪鞋或越野滑雪。既然你可以冲浪、划船或皮划艇，为什么还要沿着海滩开车呢?沉浸在大自然的美景中，同时成为大自然的一部分，燃烧大量的卡路里。
Are you a nature lover? Instead of a nice drive in the mountains, consider driving to a trailhead and then hiking two or three miles (and then work your way up to six miles, or more, round-trip). Or try snowshoeing or cross-country skiing. And why drive along the beach when you can take a surfing, paddle boarding or kayaking lesson? Soak in the beauty of nature while being a part of it – and burning a ton of calories.
锄头 园艺和庭院工作是很好的锻炼。举重和推手推车都需要大量的有氧运动。在种植、除草和美化你的院子的过程中，你会做很多弯曲、伸展、提升、蹲坐等全身动作。出去活动活动，但不要在任何一个伸展动作中弯腰太久，因为这会给你带来不必要的疼痛。
Gardening and yard work are great exercises. There's plenty of cardio involved in hefting dirt and pushing wheelbarrows. And there's a lot of bending, stretching, hoisting, squatting and other full-body movements involved in planting, weeding and beautifying your yard. Get out there and get moving, but make sure you don't stay bent over for too long at any one stretch, as that can leave you with unnecessary aches and pains.
奖励你自己 如果你锻炼得很好，那就尽情地泡个热水澡或按摩吧。洗澡和按摩实际上能帮助你的身体从锻炼中恢复和重新充满活力，同时也能让你感觉很棒，所以它们可以成为你日常锻炼的关键和令人愉快的一部分。或者请自己出去吃顿好的;只是要确保不要过度放纵和抵消你刚刚做的所有伟大的运动!
If you've had a great workout, indulge in a muscle-soaking hot, scented bath or massage. Baths and massages actually help your body recover and re-energize from working out, as well as feel great in the moment, so they can be a key – and delightful – part of your workout routine. Or treat yourself to a fun meal out; just be sure not to overindulge and counteract all that great exercise you just did!
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