Regular exercise is one of the best things you can do for yourself. 它可以改善你的整体健康, 帮助你控制体重, 预防不利的健康结果，促进你的心理健康. Unfortunately, only 1 in 4 people get enough exercise, according to the U.S. 疾病控制和预防中心.

Many adults cite busy schedules as a reason regular exercise isn’t feasible. 然而, getting enough exercise often comes down to prioritizing movement and getting a bit creative with planning. This article explores common exercises and tips for getting started with a realistic routine.

了解运动的类型

美国.S. Department of Health and Human Services recommends that adults engage in moderate-intensity aerobic activity for at least 150 minutes each week and muscle-strengthening activities two times per week. 一开始可能看起来很多, 但是如果你把它分解, 也就是每周锻炼5次，每次30分钟.

There are so many ways to move your body, so knowing where to start may be overwhelming. 下面是一些常见的锻炼方式:

• 有氧—有氧 exercise is any type of cardiovascular conditioning or “cardio” and is key in any fitness program. Common cardio activities include brisk walking, running, jump roping, biking, dancing and swimming.
• 训练营——通常基于时间的, bootcamp workouts are comprised of high-intensity circuits that combine aerobic and strength exercises.
• 健美操—These exercises are generally performed without gym equipment and rely on your body weight. 例子包括弓步，深蹲，引体向上，俯卧撑和仰卧起坐.
• 灵活性—Yoga and stretching are examples of movements that can aid in muscle recovery, 你的活动范围和伤害预防.
• 高强度间歇训练-也被称为HIIT, this format includes repetitions of short bursts of high- and low-intensity exercises.
• 体育—体育 like pickleball, tennis, golf and volleyball can be a fun way to get moving.
• 力量训练这些运动旨在增强肌肉力量和耐力. 力量训练 examples include weightlifting and resistance training.

这些活动可以单独进行，也可以结合起来进行. It comes down to finding what works best for your body and goals and what is the most fun for you.

将锻炼融入日常生活

You likely already know that you’re supposed to be physically active but may find it challenging to get started. Consider these tips for starting a realistic exercise routine that will stick:

• 开始明智地. Begin with short exercise sessions and slowly increase your time and workout difficulty. If you overdo it, you may experience muscle soreness, become discouraged and quit. 例如, 而不是第一天就跑三英里, begin by walking or running a mile and increasing your distance as your fitness level improves.
• 考虑找个私人教练. 每个人的身体和目标都是不同的, 私人教练可以帮助你制定一个个性化的计划. This option could require an investment, but the benefits may be worth it.
• 记得做热身和放松运动. To prevent injuries, it’s essential to warm up your body before jumping into a workout. It’s equally important to leave a couple of minutes at the end of your workout to cool down, 帮助你的身体恢复正常状态.
• 倾听你的身体. Remember that feeling dizzy or ill is your body’s way of telling you that you are working too hard. 如果发生这种情况，休息一下或停止一天的锻炼. 如果你感觉不舒服，也可以不锻炼. Give yourself permission to take care of yourself and get back into it when you’ve recovered.
• 找到合适的节奏. 运动对你来说应该是相当舒服的. 你的配速应该刚好低于你开始快速呼吸的地方. Exercising at this pace produces two desirable results: It mobilizes fat burning and helps you develop endurance.
• 选择一个有趣的运动. 找一项你喜欢的活动，并把它融入你的日常生活. You’re more likely to stick with the workouts if you enjoy doing them. The same can be said for sticking with the workouts you are good at. If you’re confident in your actions, you’re more likely to keep with them.
• 安排训练. Put your workouts on your calendar just as you would any other appointment. If something comes up and you have to change an appointment, reschedule your workout right away.
• 在你精力最充沛的时候行动. You may see the best results when working out during your peak hours. 有些人在早上锻炼也很成功, getting it out of the way before other things may come up during the day.
• 保持水分. Maintaining hydration is critical, so drink plenty of fluids throughout the day.
• 把锻炼融入你的日常工作中. 如果可行的话，步行或骑自行车去上班. 如果距离不现实, 想办法在白天多走几步, 比如把车停在离办公室较远的地方, taking the stairs inside the workplace or going for a lunchtime walk in the neighborhood.
• 好好利用周末. You may feel you have more free time on the weekend or your days off from work. Being a weekend warrior is OK; you can fit in 150 minutes of exercise on Saturdays and Sundays. 这仍然可以帮助你优先考虑运动, 避免久坐不动的生活方式，坚持健身. The next step is considering ways to keep moving during the rest of the week.
• 和朋友一起锻炼. 陪伴会让它更有趣, so work out with a friend or loved one to make it more enjoyable or help you stick to the routine.
• 分手. 你不必一次做所有的事情, and multiple short exercise sessions may fit your schedule better. 如果需要的话，全天都要保持活跃.

When ready, put your plan on paper, including attainable steps and goals. 当你的健身耐力提高时，你可以在此基础上继续锻炼.

如果你没有明确的目标, 比如跑5公里, 做平板支撑15秒或增加肌肉量, then commit to moderate physical activity and discover how to build it into your daily routine. 在你开始锻炼之前, visit your doctor for a checkup and to discuss your desire to incorporate more exercise into your daily routine. 这次访问还可以帮助你制定一个具有现实目标的计划.

This article is for informational purposes only and is not intended as medical advice. 如需进一步信息，请咨询医疗专业人员. ©2022 Zywave, Inc. 版权所有.