Im pretty good at making excuses—and I expect you are too. Its all too easy to come up with a reason not to do something if were feeling a bit tired or lazy.

Now， we all know that we should be exercising. Weve heard all the benefits—lifelong health， weight loss， more energy， fewer illnesses—but were great at finding ridiculous reasons not to get moving. Do you recognize any of the below ones？

我很擅長找借口——我猜你一定也是這樣。當我們感覺有些懶惰或疲憊的時候，找個理由不去做什么事真是再簡單不過了。

現(xiàn)在，我們都知道我們需要加強鍛煉。我們都清楚鍛煉的好處——健康常在，體重減輕，活力倍增，疾病遠離——可我們總能找到賴在沙發(fā)上不去行動的理由。下面就來對號入座吧！

“I Hate Exercise”

“我討厭運動”

When I was a teen， I was convinced that I hated exercise. I was overweight and pretty uncoordinated. It really doesnt have to be that way. There are many different types of exercise， how about：

Housework—you can burn calories by vacuuming， cleaning， even ironing.

Walking—a leisurely walk can be very relaxing.

Youll probably find that there are certain sorts of exercise that you hate. But saying “I hate exercise” is just as silly and childish as saying “I hate vegetables”.

在我還小時，我認為自己討厭運動。那時候我身材肥胖又不協(xié)調(diào)。這真的沒有必要?？晒┻x擇的運動類型有很多種，何不試試以下建議：

家務——吸塵，清洗，甚至熨燙衣服，都是燃燒熱量的好方法。

散步——悠閑的散步能夠放松身心。

你可能會討厭某些運動項目，但“我討厭運動”的說法，就跟小孩子說“我討厭蔬菜”一樣，是愚蠢又幼稚的。

“I Dont Have Time”

“我沒時間”

Its so easy to think I dont have time to exercise. But is that really true？ Sure， you might not have three hours to go to the gym every day， but you do have twenty minutes to go for a walk in your lunch hour. You can squeeze in some sit-ups during the ad breaks on TV in the evenings. The truth is， we all have enough time to do enough exercise to stay healthy.

我沒有時間鍛煉，這個借口太容易想到了。但你真的沒有時間嗎？或許你不能每天抽出3小時去健身房，但你肯定能在午休時間抽出20分鐘走一圈。晚上看電視的時候，你也可以利用廣告時間做做仰臥起坐。事實就是，我們所有人都有足夠的時間去做足夠的運動，保證身體健康。

“I Dont Want To”

“我不想運動！”

I think this is what all the other excuses add up to： what were really saying is “I dont want to exercise！” You might think thats true. I know that but every single time， once I get past the first few minutes， I find myself enjoying it. And Ive heard lots of other reluctant exercisers say the same.

Of course its easier to stay on the sofa. But once you get up， put on your workout gear and get moving， youll be glad that you did.

所有的借口加起來都歸根結(jié)底為一句話：“我不想運動！”你感覺這才是你真實的想法。過去我也曾這么想，可每次鍛煉時，只要度過開頭幾分鐘，我就會發(fā)現(xiàn)自己非常享受運動的過程。許多抗拒運動的人都有類似的體會。

當然，賴在沙發(fā)上要容易得多?？墒?，只要你起身換上運動裝鍛煉起來，你會為自己的選擇感到高興的。

“Im Too Tired”

“我太累了”

When you get home from work or school， you probably feel like slumping on the sofa. You certainly dont feel motivated to go jogging or to do an exercise DVD. You might even worry that if you do， youll be even more exhausted.

Tiredness can actually be caused by insufficient exercise. If you get up and move， youll probably find your energy returning. Often， saying “Im too tired” really means “Im too lazy”—but once you get started， itll get much easier.

結(jié)束一天的工作或?qū)W習回到家里，你只想一屁股坐在沙發(fā)上，哪里還有什么動力去跑步，或者跟著視頻做運動。你可能還會擔心鍛煉會讓你的身體更加疲憊。

其實，缺乏運動也會引起疲倦的感覺。起身鍛煉后，你可能發(fā)現(xiàn)身體又充滿了活力。通常情況下，“我太累了”這樣的說法就等同于“我太懶了”——只要你戰(zhàn)勝惰性開始運動，后面就變得容易多了。

“Im Too Fat”

“我太胖了”

I do have some sympathy with this excuse. I know how shy I felt when I was overweight， and how much I hated exercising in public. Whether youre just a few pounds overweight or seriously obese， the thought of exercise can be terrifying.

Exercise doesnt need to be strenuous in order to be beneficial. If you can only walk round the block， do that—each week， youll find yourself able to do a little bit more. Look for some cheap equipment that you can use at home—like hand weights， a jump rope or DVDs.

對于這個借口，我充滿同情。我也曾經(jīng)是個胖子，為自己的體重感到難為情，不愿在公共場所鍛煉身體。不論你只超重幾磅還是過度肥胖，一想到運動你就頭疼。

鍛煉身體也不一定要很吃力才能有成效。如果你只能在街區(qū)散散步，沒問題，堅持下去——每周你都會發(fā)現(xiàn)自己又進步了一點。你可以在家里嘗試使用一些便宜的運動器材——比如啞鈴，跳繩或是跟著視頻做運動。