To Convert Your Sedentary Lifestyle (改变你久坐不动生活方式的14个简单方法 )
We all know we need to exercise more – our lifestyles are way too sedentary compared to that of the previous generations. It's not all our fault. The days of the 9 to 5 job are long over and despite huge advances in technology, our lives seem to be a lot busier compared than that of previous generations.
Even when I have been motivated to get a gym membership and start exercising, it only lasts for a few months. At the first sign of stress and deadlines at work, the gym routine gets kicked off the list. So here are a few tricks to include some activity in daily habits to take it from a sedentary lifestyle to a mildly active one.
? Park far away: Instinctively, almost all of us look for a spot as close to our destination as possible. Instead get into the habit of parking a block away, or parking at the farthest parking spot. If you are grocery shopping, park in the store's lot but choose the back row. Clearly you wouldn't want to be caught pushing a shopping cart down the street trying to get to your car.
? Take the stairs instead of elevators: If it is one or two floors, always take the stairs. If you need to go up/down several floors then take the stairs to two floors above/below and then take the elevator. As you get used to it, increase the number of floors you use the stairs for. If you park in a level parking lot, always park in one of the higher levels and walk down.
? If possible, walk or bike to work: This is not possible for everyone, but if you live in a place where the pollution is less and your workplace is relatively close by, then choose to walk or bike instead of driving.
? Skip the stop: If your city has a subway or bus system, skip your stop and get off at the one after (or before) and then walk from there. You'll get to enjoy the air and neighborhood a little while increasing your heart rate.
? Maximize the benefits from your grocery trip: When you go to the grocery store, make it a habit to walk the entire store. Go through every aisle and every nook and corner. Avoid the aisles that could tempt you to pick up junk food though, since that can completely obliterate any benefits of walking a few extra steps! NOTE: if you have a spending problem don't do this.
? Take a short walk-break at work: Again this one depends on your work location, but ours is located outside the city and is on large private grounds. Every afternoon a couple of us go for a short walk (~1 mile round trip) which takes roughly 15-20 minutes. It is very invigorating and a nice break from the afternoon routine.
? Do your own yard work: This is a good one for summer time when the lawn starts to grow and you need to keep it trimmed. Instead of hiring someone to do it for you, do it yourself. You will not only get some exercise, but save some money too!
? Play with your kids: Kids these days seem to play more video games than outdoor games like we did when we were younger. So take your kids out to the park and throw the ball around, play tag, etc.
? Put on your favorite music and dance: This is not only exercise, but also a great way to unwind at the end of a busy day. And a good trip down the memory lane for those of us who have not done it in a long time!
? While watching TV, pace or stretch: Instead of switching channels during the ad break get up and walk about the house. Do some lunges or some simple stretching exercises. If you have stairs in your house, walk up and down the stairs a few times, during each ad break for at least one show every day.
? Choose to walk down instead of call or email: When you have a question for a colleague, instead of picking up the phone or shooting an email, walk over to their cube. This will not only provide some exercise but a short break for a quick recharge.
? Walk while you talk on the phone: If your job involves talking on the phone a lot, then instead of doing this sitting at your desk, get into the habit of pacing while you talk. Motion creates emotion so you may even become a better speaker by doing this.
? Choose active entertainment over passive entertainment: Instead of going for a movie, choose to go play tennis with some friends (or at least bowling). Instead of playing regular video games, play with a Wii . Instead of meeting friends for a cup of coffee, catch up over a sunset walk.
? Choose active vacations: While planning vacations, pick something that involves some walking and hiking. While taking in a new city, do it by walk, instead of driving around. If golfing, skip the cart. If staying at a resort, make use of their pool and the exercise facility. Try skiing and white water rafting.
While none of these will make an immediate difference in your life style, over a period of time they will get you into the habit of choosing an active alternative to the every day things you do. In the long run, that can set the stage for an even more active life style and could be quite beneficial in avoiding some common health problems.
众所周知，我们需要加强锻炼—比起我们的前辈，我们的生活方式更惯于久坐。这不全怪我们。每天早9晚5的工作时间很长，尽管科技日益发达，但比起我们的上一代，我们的生活似乎要忙碌得多。
我曾经受到鼓舞报名参加了体操训练，但那只维持了短短几个月时间。主要是由于工作的压力和期限限制，最终把体操训练从我的日志中划掉了。这里我从日常习惯中总结了一些包括活动的小技巧，它能使我们从久坐不动的生活方式中解脱出来，转变为适度活动的方式。
把车停得远一些：处于本能，我们都愿意寻找离目的地尽可能近的地方停车。那么不要习惯于把车停在只有一个街区远的地方，而要把它停在更远的地方，或者打在一个更远的停车场。如果你在商场购物，那么不要把车停在商店的区域，而选择停在后排。很明显，你不想被人看见推着购物车沿街寻找你的车。
爬楼梯而不乘电梯：如果在二、三楼，走楼梯好了。如果你需要上、下好几层楼，那么走两层楼梯再乘电梯。如果你已经习惯了，那么增加爬楼梯的层数。 如果你在一个阶梯停车场停车，要把车停在更高的一级，然后走着下来。
尽可能步行或骑自行车去上班：当然不是人皆适宜，但如果你居住的地方没什么污染，你工作的地方相对较近，那么选择步行或骑自行车，而不去驾车。
错过车站下车：如果你的城市有地铁或公交系统，那么你要错过你要到的车站，在前一站或其后一站下车，然后从那里走过去。当你的心率升高时，你要呼吸一下清新的空气，欣赏一下社区的风景。
在购物过程中获得最大的好处：当你去杂货店购物时，要养成逛遍整个杂货店的习惯。穿过每一条走廊，寻遍每一个角落。不要避免走那些引导你走向垃圾食品的走廊，这样可能破坏你多走几步的计划！注意：如果你存在消费问题，可别这样这么做耶。
在工作间隙做一下短暂散步：当然这又取决于你的工作场所了，而我们的工作场所坐落在城外，在一个很大的私人场地之上。每天下午，我们几个人都要做短暂散步（一里地行程），大约花15-20分钟。这非常令人神清气爽，在下午的工作中做了短暂休息。.
干你院子里的活儿：在夏季，当草坪开始生长时，这是一段好时光，你需要修剪它，不至于让它疯长。与其雇人，不如自己亲自干。这样不仅锻炼了身体而且节约了钱财，何乐而不为！
和孩子一起玩：现在的小孩子似乎总是躲在屋里玩电脑游戏而不像我们小时侯一样总是在户外活动。因此，带孩子到公园去，扔扔皮球，跳跳绳子等等。
播放你最喜欢的音乐，跳跳舞：这样不但能得到锻炼，而且能让我们从忙碌的日子中得到放松。在记忆中的乡间小路散步旅行，对于长时间没有光顾这里的我们，别有一番风味在心头。
看电视的时候踱踱步、伸伸腰。在看电视的间隙与其不停地换频道，还不如站起来在屋子里走走。如果你的屋子有楼梯，每天至少在一个电视剧间隙或广告时间，上下楼梯几次。
选择走过去，而不是打电话或发邮件：如果你有问题要问同事，不要拿起电话或发一个邮件，走向他的工作间。这不但能得到锻炼，而且还能稍做休息。
边走边打电话：如果你工作中接听电话的次数较多，那么不要坐在桌边接听，养成边迈步边打电话的习惯。行动促进心动，也许通过锻炼你会变得能说会道。
选择活动的娱乐方式而不是静坐的娱乐方式：不去看电影，而是和朋友一起打网球（至少是保龄球）。放弃定期玩电子游戏，而和朋友喝咖啡聊天，或在太阳的余辉中漫步。
选择度过一个充满活力的假期：当你计划度假时，挑一些散步或徒步旅行的项目去做。当你到一个新的城市度假，要步行观光、避免驾车去观光。能打高尔夫球就不去坐马车。如果你呆在一个旅游胜地，那么利用那里的池水和体育设施，千方百计去猾雪、划筏冲浪。
可能没有任何技巧能立即让你的生活方式改观，但通过一段时间，你就会养成选择积极的生活方式的习惯做日常生活的事。从长远来看，它能为你过上积极生活打下坚实基础，可以避免一些影响健康方面的问题发生，受益无穷。