將健身運動安排到忙碌的日程中
Starting point: Planning and subdivision
起始點：計劃和細分Start by planning your days, weeks and months. Find times between breakfast and work, or between meetings, before lunch or supper, or even just before bed time. All you need is five, ten or fifteen minutes a day. You can even subdivide these times.
開始計劃你的每天，每週和每個月。在你的早餐和工作之間，或者會議之間，或者午飯晚飯之前，甚至是睡前，抽出時間鍛鍊。你所需要的就是每天五分鐘，十分鐘或者十五分鐘的時間。你甚至還可以將這些時間再細分。Planning will help you find the time and stay motivated. Take a brisk walk to work and home instead of driving, unless you live in another town or too far from work. Take a jog through the park before supper or a swim. Try jogging upstairs to run your bathwater. Small things can make a difference.
計劃能幫助你找到時間，並保持動力。漫步去上班和回家，而不是開車，除非你住在另一個城市或者距離工作的地方太遠。在晚飯之前或者游泳之前，在公園慢跑一下。試着慢跑着上樓梯到你的浴室。小事情都可以有所影響。
positive thinking is the key
積極思考是關鍵Think positively about exercising. Make it fun and break down the barriers you have built in your mind. Forming positive thought about exercises has been proven to assist in making changes to a person’s lifestyle.
要以積極的態度對待運動。讓運動變得有趣，打破你腦中已形成的障礙。對運動形成積極的思維，已被證明可以幫助改變一個人的生活方式。
Conditioning your mind with positive thought such as “I want to be healthy”, “This is for my health”, “I have time for myself” and so forth, allows your mind to empower you. In time, these thoughts will become a positive pattern.
用積極的思維調節你的大腦，比如“我想要健康”，“這是爲了我的健康”，“我有自己的時間”等等，可以讓你的大腦讓自己精力充沛。假以時日，這些思想就變成了一種積極的模式。Instead of going to dinner and a movie, take your date hiking or take dancing lessons together. Go swimming or ride bicycles through the park and have a picnic. Sharing activities also build healthy relationships.
不帶你的約會對象去吃晚飯或者看電影，可以帶着他/她去徒步旅行或者一起學習舞蹈課程。去游泳或者在公園裏騎自行車，還可以野餐。一起進行這些活動也能建立健康的戀愛關係。Fitting exercise into a busy schedule with your kid
和你的孩子一起將健身運動安排到忙碌的日程中Having small kids and staying at home also leaves one with little time for exercises. Yet, it is not impossible. Instead of bending over to pick-up toys and more, do squats. Run around with the kids outside in the garden. Fitting in some form of exercise is easy.
有小孩，待在家裏，也給人留下很少鍛鍊的時間。然而，這並不是不可能。不彎腰撿玩具和其他東西，可以做蹲坐運動。在外面的園子裏面追逐孩子玩耍。安排一些類型的運動也是很容易的。Do some family activities like after dinner walks, playing soccer in the backyard and take some hiking trips. Your kids need to see you value exercising and they will make it part of their lives. This will also make a difference in their lives.
做一些家庭活動，比如晚餐後的散步，後院踢足球，以及一起去登山旅行。你的孩子需要看到你重視鍛鍊，他們也會將運動作爲自己生活的一部分。這也會對他們的生活產生一定的影響。
