再忙也得运动：如何将锻炼融入日常生活

One of the most cited reasons to skip a workout goes something like this: "I am just too busy at work today; I can't make my yoga class." I call BS! If you unexpectedly had to pick up your child from school and had no back-up plan, how would you deal with the situation? Cancel an internal meeting? Take some work home with you? Do some hard prioritizing? The truth is that when we really need to, we get out of the office at the time that is necessary. Make a schedule (write it down if it helps!), stick to it and remind yourself that working out is a priority worth keeping.
逃避锻炼最常用的一种借口就是：“我今天的工作实在是太忙了，赶不上我的瑜伽课了。”我觉得这些都是屁话！如果工作繁忙的你突然得知自己不得不去接孩子放学，而又没有其他后备计划，你会怎样处理这个状况呢？取消一次内部会议？带一些工作回家做？做一个艰难的抉择？事实是，当我们真心需要的时候，我们会在必要的时机离开办公室。列一个时间表（如果有用的话，请写下来！），严格执行，并且提醒自己健身是一件值得坚持的首要任务。

5. Track Your Activity Levels
追踪自己的运动水平

“If you don't measure it, it doesn't exist.” It's a slight exaggeration, yes, but this old saying really has some truth to it, especially when it comes to exercise. Make a note in your calendar every time you work out, and add up your workout sessions at the end of each week, month and year so you can monitor your progress and identify areas for improvement. Measuring your activity levels (and ideally keeping notes on your progress) can help you to stay on track and realize when you're slipping before you've completely lost the habit.
“不可测，即不存在。”没错，这有点夸张，但是这句俗语还是多少说到了点子上，尤其是针对运动健身来说。每次运动后在你的日历上记录一下，然后在每周统计一下你的运动总量，月复一月、年复一年，你就可以掌握自己整体的运动进度，并判断出需要提高的地方。衡量你的运动水平（并最好及时记录进步）能够帮助你保持正轨，在完全抛弃运动习惯之前就意识到自己什么时候在偷懒。

6. Choose Something Over Nothing
有总比没有好

You don't need an hour -- or even 30 minutes -- to get a complete, effective workout. And some exercises is virtually always better than none. Heck, even seven minutes can make a difference! We can always find a few free minutes in our day (yes, we can!). With an effective program, and done frequently enough, short and speedy workouts can do wonders to both the body and mind. Squeeze in fitness wherever you are and no matter how much time you have with bodyweight exercises or, with the help of apps, pre-programmed short workouts -- you can even do some exercises at your desk!
你并不需要1个小时的时间——甚至连30分钟都不用，就可以完成一次完整、有效的健身。进行了一点运动总比完全没有运动要好。嘿，就算7分钟也能有所不同！我们总是能在一天中找到那么几分钟的空余时间（是的，我们可以！）。选择一个有效的项目，经常进行，简短迅速的运动能对身心健康起到奇效。无论你在哪里，无论你有多少时间进行体重锻炼，都挤出点时间来健身吧！还可以在手机应用的帮助下，预先设定时间简短的运动——甚至就在办公桌边也能做运动！