多多运动身体好：5种方法挤出时间去运动！
<p><span word="We">We</span> <span word="all">all</span> <span word="know">know</span> <span word="that">that</span> <span word="exercise">exercise</span> <span word="is">is</span> <span word="important">important</span> – <span word="vital">vital</span>, <span word="in">in</span> <span word="fact">fact</span>. <span word="Yet">Yet</span>, <span word="one">one</span> <span word="of">of</span> <span word="the">the</span> <span word="most">most</span> <span word="common">common</span> <span word="excuses">excuses</span> <span word="for">for</span> <span word="not">not</span> <span word="exercising">exercising</span> <span word="enough">enough</span> <span word="is">is</span> “<span word="I">I</span> <span word="can">can</span>’<span word="t">t</span> <span word="find">find</span> <span word="time">time</span> <span word="for">for</span> <span word="exercise">exercise</span>.”</p><p>我们都知道运动很重要——其实是非常重要。可是，最常见的不运动的一大借口就是“我抽不出时间做运动”。</p><p><span word="And">And</span> <span word="it">it</span>’<span word="s">s</span> <span word="true">true</span>. <span word="It">It</span> <span word="is">is</span> <span word="hard">hard</span> <span word="to">to</span> <span word="find">find</span> <span word="time">time</span> <span word="for">for</span> <span word="exercise">exercise</span>. <span word="Just">Just</span> <span word="like">like</span> <span word="it">it</span>’<span word="s">s</span> <span word="hard">hard</span> <span word="to">to</span> <span word="find">find</span> <span word="time">time</span> <span word="to">to</span> <span word="meditate">meditate</span>, <span word="cook">cook</span> <span word="healthy">healthy</span> <span word="meals">meals</span>, <span word="and">and</span> <span word="volunteer">volunteer</span> <span word="to">to</span> <span word="make">make</span> <span word="your">your</span> <span word="community">community</span> <span word="a">a</span> <span word="better">better</span> <span word="place">place</span>.</p><p>而事实也的确如此。人们很难挤出时间做运动，就像我们挤不出时间去冥想、烹饪健康食物、做社区志愿者一样。</p><p><span word="The">The</span> <span word="American">American</span> <span word="College">College</span> <span word="of">of</span> <span word="Sports">Sports</span> <span word="Medicine">Medicine</span> (<span word="ACSM">ACSM</span>) <span word="and">and</span> <span word="the">the</span> <span word="American">American</span> <span word="Heart">Heart</span> <span word="Association">Association</span> (<span word="AHA">AHA</span>) <span word="provides">provides</span> <span word="the">the</span> <span word="following">following</span> <span word="minimum">minimum</span> <span word="exercise">exercise</span> <span word="guidelines">guidelines</span> <span word="for">for</span> <span word="healthy">healthy</span> <span word="adults">adults</span> (18-65):</p><p>美国运动医学学院（<span word="ACSM">ACSM</span>）和美国心脏协会（<span word="AHA">AHA</span>）为成年人（18-65岁）的健康制定了以下最少的运动指南：</p><p><span word="Moderate">Moderate</span>-<span word="intensity">intensity</span> <span word="aerobic">aerobic</span> <span word="physical">physical</span> <span word="activity">activity</span> <span word="for">for</span> <span word="a">a</span> <span word="minimum">minimum</span> <span word="of">of</span> 30 <span word="minutes">minutes</span>, <span word="five">five</span> <span word="days">days</span> <span word="per">per</span> <span word="week">week</span> (<span word="e">e</span>.<span word="g">g</span>. <span word="a">a</span> <span word="brisk">brisk</span> <span word="walk">walk</span>) <span word="or">or</span>;</p><p>每周五天、每天至少30分钟的中等强度有氧运动（例如快走）；</p><p><span word="Vigorous">Vigorous</span>-<span word="intensity">intensity</span> <span word="aerobic">aerobic</span> <span word="physical">physical</span> <span word="activity">activity</span> <span word="for">for</span> 20 <span word="minutes">minutes</span>, <span word="three">three</span> <span word="days">days</span> <span word="per">per</span> <span word="week">week</span> (<span word="e">e</span>.<span word="g">g</span>. <span word="jogging">jogging</span>) <span word="or">or</span>;</p><p>每周三天、每天20分钟的高强度有氧运动（例如慢跑）；</p><p><span word="Some">Some</span> <span word="combination">combination</span> <span word="of">of</span> <span word="moderate">moderate</span>-<span word="intensity">intensity</span> <span word="and">and</span> <span word="vigorous">vigorous</span>-<span word="intensity">intensity</span>.</p>
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