5条实用策略，让我们一起运动起来！

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

这里有五个实用的，可持续的策略，可以帮助你每天锻炼22分钟。

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

重要提示：在开始任何新的锻炼计划之前，咨询你的医生。如果感到疼痛，请立即停止。

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.

因为步行很方便，所以很容易忽视它的好处。然而，现实情况是，快走是人类最被低估的、促进健康的、燃烧脂肪的运动之一。

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?

你可能已经每天至少走一点路了。也许你走到你的邮箱或从你的车到你的办公室。在收到邮件或进入办公室之前，你可以在附近散步5到10分钟吗?

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

你有每天遛狗的狗吗?你能给你每天遛狗增加时间吗?

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.

如果你还没有经常散步，有没有什么活动是你喜欢的，并且希望你能经常散步，比如和朋友或家人通电话，听播客、有声读物或音乐?通过将你喜欢的活动与散步结合起来，这将使你期待定期做更多的事情，并使你更容易将散步添加到你的日常日程中。

2. Practice short spurts of activity

2.练习短促的活动

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.

体力活动指南没有明确规定你每天需要大量时间锻炼。重要的是你要达到每周150分钟的目标。你可以把你的活动分解成任何适合你生活方式的时间框架。

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.

对于那些从事久坐的职业的人来说，短时间的锻炼可能更容易。当你把一天中的22分钟分成更小的时间段时，你会惊讶地发现时间过得真快。

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分钟的短时间运动呢?24分钟后，你还有两分钟的时间。同样的情况也发生在八次只有三分钟的运动中。

3. Work out smarter, not longer

3.更聪明地锻炼，而不是更长时间

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.

说到锻炼，标准的信念是我们每天至少需要一个小时。2016年的一项研究等让很多人相信，理想的日常锻炼目标是60到75分钟。然而，最近的研究推翻了之前的研究，发现这些研究是基于自我报告的数据，而这些数据是有缺陷的，因为人们错误地记住了他们的实际活动水平。

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.

每天锻炼22分钟足以达到每周150分钟的极限。一个有效的，对心脏健康的方法是通过一个快速的间歇训练课程，包括四轮五个练习，每个练习一分钟。这些可能包括像俯卧撑，蹲，弓箭步，髋桥和跳高等体重练习。再加上几分钟的热身和冷却，你很容易达到22分钟的目标。

4. Return to play

4.返回游戏

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.

当你还是个孩子的时候，你玩过运动吗?你最喜欢的户外活动是什么?通过回到你年轻时的好玩的活动中，你可以以一种有趣和充满活力的方式在你的生活中加入更多的锻炼。

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?

如果你在学校打篮球，你能通过参加成人联赛或者找一个经常打篮球的团体重新参加吗?也许你小时候开始学武术，但从来没上过黑带。现在是什么阻碍了你?有什么娱乐活动是你和你的另一半或是一个好朋友可以一起做的，比如网球、高尔夫或骑自行车?

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运动。你能和他们一起练习吗?如果他们是小，玩游戏，如标签或跳房子会让你的血液泵，而你享受高品质的时间在一起。

5. Track your activity

5.跟踪您的活动

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适度到严格的活动吗?就像我在上面提到的那些研究中记错和低估了他们的锻炼活动的人一样，你可能会低估你自己的活动水平。

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.

有无数可穿戴技术可用于跟踪您的活动。你现在可能还戴着呢。无论你使用的是技术还是老式的纸笔，当我们追踪我们的活动时，我们不仅保持了更准确的记录，而且在个人责任方面也多了一步。

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.

责任感在帮助我们实现健身目标方面有很大的帮助。最近发表在《英国运动医学杂志》上的一项研究发现，人们在使用手机或手表上的活动跟踪器时，每天几乎多走一英里。而那些拥有提供锻炼提示的健身跟踪器的研究参与者做得更多。

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.

不管你如何追踪你的健康状况-使用可穿戴技术或仅仅通过记日记-记录你的进步将有助于保持你在正轨上。