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。”
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.
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。
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：
Moderate-intensity aerobic physical activity for a minimum of 30 minutes, five days per week (e.g. a brisk walk) or;
- 每周5天，每天进行30分钟中等强度的有氧体育活动（如快步走）；
Vigorous-intensity aerobic physical activity for 20 minutes, three days per week (e.g. jogging) or;
- 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）;
Some combination of moderate-intensity and vigorous-intensity
- 中等强度和高强度的体育活动交替进行。
NOTE: Exercise can be performed in bouts of at least 10 minutes.
注意：至少连续运动10分钟
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.
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. Turn off the TV
1. 关掉电视机
This 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 hours of TV and get all your exercise in (including a shower afterwards, which is typically appreciated by your colleagues/family members).
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。
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。
If you’d like to remove TV completely from your life and go crazy with exercise, check out this step-by-step article on the topic.
如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.html
2. Limit Your Time Online
2. 限制上网时间
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 2010 (sounds low to me!).
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！）
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.
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。
Becoming more efficient with your online dealings is a great way to cut down on the time spent online. Lifehack Managing Editor Mike Vardy recently wrote a great article about the real problem with email. 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. Ask for Help
3. 寻求帮助
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占据了你的生活。
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 (at least if you’re a clean freak like me).
如果你真的想找时间去运动，那么就去寻求帮助吧。也许只需要在你去健身的一小时里找人帮忙照看一下孩子。向你的配偶，你的母亲，你的朋友，住在隔壁的年轻人——你能找到的任何人——寻求帮助。如果你的收入还不错，可以请人来打扫你的房间，这样会让你有大量自由时间可以支配（如果你像我一样有洁癖的话）。
4. Find Pockets of Time for Exercise
4. 利用零散时间
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.”
如果在阅读上文中ACSM和AHA的运动建议时稍加留意，你可能会发现你只需“至少连续运动10分钟”。
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!
也就是说，你可以在早餐、午餐和晚餐后各进行10分钟的快步走。这不仅会让你神清气爽，还有助于餐后消化呢！
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.
我发现自己常常会有十分钟的空闲时间，所以就在脑子里列出了这段时间可以做的事情。如果你也有自己的十分钟活动列表，那么把运动也加进去吧。
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:
这种方式在世界上的很多地方是司空见惯的。不过人们经常会忘记从A点到B点的旅途是做运动的绝好机会。以下提供一些选择：
Bike or walk to work/school
- 骑车或走路去上班/上学
Bike to the grocery store
- 骑车去商店
Walk over to a friend’s house
- 走路去朋友家
Walk to your place of worship
- 走路去做礼拜
Walk or bike to the coffee shop
- 走路或骑车去咖啡馆
As long as it’s at least 10 minutes and getting your heart rate up, it’s exercise!
只要时间超过10分钟并且能提高你的心率，那就是运动！
How do you find time for exercise? Share your tips in the comments.
你是怎样找时间去运动的呢？不妨在评论中分享一下心得吧。
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