没有借口 - 是时候开始锻炼了

2009年8月10日

没有借口 - 是时候开始锻炼了
2009年8月5日在阳光下发布
Author: Jim Steinberg

Ernie Medina Jr. is a preventive care specialist in the areas of exercise, nutrition, stress management, and smoking cessation. He has been at Beaver Medical Group in Redlands since 1993, is a clinical assistant professor in public health at Loma Linda University, and is a certified health and fitness specialist by the American College of Sports Medicine. In 2006, he helped co-found a family fitness and wellness center called Xrtainment Zone, featuring physically interactive video/computer games.

根据去年10月卫生和公共服务部发布的新的体育活动指南，体育活动有很多好处。然而，有51％的美国人没有达到最低的体育锻炼

建议。

Here are the five most common excuses that I hear from patients at Beaver Medical Group about not exercising, and some ideas on how to overcome these excuses:

1.“我没有时间锻炼。”

每个人都很忙，但是，一些最繁忙的人仍然有时间锻炼身体。探讨锻炼的许多好处，并在您花费的时间与他们权衡，并询问是否值得。您会发现，在锻炼中的投资时间和精力的回报将在您生活的各个领域偿还巨大的股息。

另外，将其分解为10分钟的块也是如此有效。即使是不考虑的小而连续的动作
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由于运动仍然很重要。

2.“太贵了。”

You don't need the latest gadgets or clothing to exercise. Doing something as simple as going outside and walking would work. There are also a lot of free (or low-cost) online sites and applications for your smart phone that can help motivate and track your exercise. The one area that you don't want to skimp on is a good pair of walking or running shoes. This can prevent injury and pain down the road.

3. "I don't have anyone to exercise with."

如果您在锻炼时喜欢公司，那么有很多小组可以找到其他具有相同健身目标并且与您相同的起始健身水平的人。在线查看练习社交网络，例如Meetup.com，以在您所在地区找到一个运动组。

4."It hurts; it's painful or uncomfortable."

Once you've ruled out any medical causes for your pain with your doctor, there are many options for exercise given your limitations. Pool and aquatic exercises are great for those who have feet, knee, and hip pain. Some pools are heated warmer than usual for those with arthritis or fibromyalgia pain.

对于那些无法使用下半身但无法进入游泳池的人来说，另一种选择是手动自行车，您坐在椅子上，用手臂踩踏板。与健身专家或物理治疗师一起工作，以探索特定身体状况的创意选择。

5. "It's boring!"

这可能是人们最常见的原因don't like to exercise. This excuse gives them a reason not to find the time to exercise, while they have plenty of time for things they enjoy doing. Ballroom dancing, sports and geocaching - treasure hunts using GPS devices - playing sports are examples of fun activities that are physically active. For those who are into video and computer games, a whole field of "exergaming" has come on the scene recently with games such as the Wii, where you can play fun video games and be physically active at the same time. The Drayson Center, located on the campus of Loma Linda University, houses the Xrtainment Zone, a facility that has a variety of exergames where people can play video games while getting a workout.

Exercise has been called the "magic bullet" because of its long list of benefits that it can provide, if only we would take our daily dose. Don't let excuses keep you from enjoying these benefits that are free to all who pay the price of a little sweat