Evaluate yourself评价自己

Before increasing your activity, evaluate where you are now.在增加您的活动，评估你现在的情况。 Ask yourself the following questions:问问自己以下问题：

• Is physical activity safe for me? For some people, some forms of physical activity might be unsafe or should only be started after talking with a health professional. 身体活动是安全的吗？对于一些人来说，某些形式的身体活动可能是不安全或只应讨论后开始与保健专业。 If you have any concerns, talk to your health professional before beginning any exercise or fitness program.如果您有任何问题，谈论你的健康专业，然后再开始任何锻炼或健身计划。
• What barriers do I need to overcome? You may have barriers in your life that make starting a fitness program difficult. 什么障碍，我需要克服？您可能已经在您的屏障，使人生开始一个健身计划的困难。 These may be a lack of time, someone to exercise with, or fear of hurting yourself.这些可能是时间不够，有人来行使，或害怕伤害自己。

Pick an activity选择一项活动

Pick an activity and prepare for it.选择一项活动，并做好准备。 The following points will help you do this.以下几点可以帮助您做到这一点。

• Ask yourself questions to discover your physical activity preferences and attitudes.问问自己的问题发现自己的身体活动的偏好和态度。
• Pick an activity that you enjoy or think you might enjoy.挑选一个活动，你喜欢或认为您可能享用。 You're more likely to keep doing something you like.你很可能会继续做你喜欢的东西。
• Be sure you have the correct clothing and gear.确定您有正确的服装和装备。
• Learn about fitness machines you may use (such as a treadmill or stair-climber) and how to buy fitness equipment.了解健身的机器可以使用（如跑步或阶梯式登山） ，以及如何购买健身器材。
• Learn the proper way to do your activity and be aware of any safety concerns.学习正确的方法您的活动，并意识到任何安全问题。

To find out how many calories are burned during various activities, use this Interactive Tool: How Many Calories Did You Burn?要找出有多少热量被烧毁期间的各种活动，使用这个互动工具：有多少卡路里您是烧伤？

Remember that it is best to achieve fitness in all three areas-flexibility, aerobic fitness, and muscle strength and endurance.请记住，这是最好地实现健身在所有三个领域，灵活性，有氧健身，肌肉力量和耐力。 As you meet your goals for one area, think about beginning or expanding your fitness program for another area.如您满足您的目标的一个领域，想开始或扩大您的健身计划的另一个领域。 It is useful and easy to make flexibility part of your aerobic and muscle-strengthening routine.它是有用的，容易灵活性的一部分，有氧及肌肉，加强常规。

Set goals设定目标

Goals help provide the motivation you need to start and continue regular physical activity.目标帮助提供动力您需要启动，并继续定期进行身体活动。

• Set a 1-month goal you can reach. For example, plan to walk for 10 minutes at lunch 3 days a week or to stretch for 5 minutes each morning. 设置了1个月的目标可以达到。例如，计划步行10分钟，午餐3天一个星期或伸展5分钟每天早晨。 Avoid setting goals that compare yourself with someone else; when you are just starting out, comparisons with others can be disappointing or can cause you to try to rush your progress.避免设定的目标，比较自己与别人;当你刚刚开始的，与其他国家比较，可令人失望的或可能会导致您尝试急于您的进展。 Make sure your goal is specific and realistic.请确定您的目标是具体的和现实的。
• Keep a record of what you do. Circle the days on a calendar when you get a little extra physical activity. 记录你怎么做。圆的日子日历上当你收到外快身体活动。 If you want a clearer record, use a notebook to write down your moderate physical activity every day, including informal things like walking an extra block to work or a game of soccer in the yard with your kids.如果你想更清楚的记录，使用笔记本电脑要记下您的中度身体活动每天都有，包括非正式像步行块额外的工作或游戏的足球在院子里与您的孩子。 Occasionally read entries from months ago to see your progress.有时读的条目几个月前看到自己的进步。
• Reward yourself. When you meet your goal, celebrate your accomplishment and give yourself a reward. 奖励自己。当您达到您的目标，庆祝你的成绩和给自己的奖励。

Motivate激励

People often cite problems with motivation as the main reason they aren't more active.人们常常引用的动机问题的主要原因不是更加活跃。 Following are suggestions that may help:以下是建议，可以帮助：

• Know why you want to get fit. It is difficult to start or continue with a fitness program if you don't really know why you are getting fit. 知道为什么你要适应。难以启动或继续进行健身计划如果你真的不知道你为什么越来越适合。 Review your reasons for doing so.检阅您的理由这样做。
• Have a partner. An exercise partner can keep you going just by expecting you to show up. 有一个合作伙伴。安演习的合作伙伴能保持你只是希望你出现。 He or she can also motivate you by watching your progress, discussing your training schedule with you, or socializing after exercise.他或她也可以激励你看你的进展情况，讨论你的训练日程与你，或社交运动后。 Pick someone who is at about the same level of fitness as you.挑选谁是对同一水平的健身你。 Exercising with someone who is much further along than you are can be discouraging, while someone who is at a much lower level of fitness can cause you to fall back or fail to improve.行使与某人谁是沿线还有比你可以沮丧，而别人谁是低得多的健身可以使您退回或无法改善。 Changing or adding exercise partners can sometimes renew your motivation as well.更改或增加运动的合作伙伴有时可以更新您的动机以及。

As you become more active, be aware of:正如你变得更加积极，认识到：

• The relationship between diet and activity, including vitamins and minerals.之间的关系饮食和活动，包括维生素和矿物质。
• How to avoid common mistakes, such as doing too much too soon or investing in equipment before you know the activity is right for you.如何避免常见的错误，如做得太多太早或设备投资之前，你知道的活动适合您。
• How too much weight loss can be dangerous.如何太多体重减轻可能是危险的。