随着白天越来越短、越来越冷，保持日常健身可能会很有挑战性。 这六条建议提供了一些实用的策略来保持动力并致力于你的健身目标。 夏令时本周末结束。 白天越来越短，越来越冷。 骑自行车上班、晚饭后散步或早起去健身房都不那么吸引人。 但我们都知道，每天的体育活动对我们的健康和幸福至关重要。 体育活动在我们的大脑中释放出感觉良好的神经递质，有助于缓解压力、焦虑和抑郁。 它还有助于预防糖尿病、心脏病和某些癌症等疾病。 有规律的体育活动可以延长寿命，提高整体生活质量。 然而，我们中的许多人发现很难达到建议的每周150分钟中等强度的体育活动。 事实上，十分之三的澳大利亚人和65岁及以上的一半澳大利亚人都不活跃。 那么，在黑暗的月份里，你能做些什么来保持动力并保持规律的运动呢？这里有一些提示。 one。 实现这些目标目标可以为我们提供目标感、意义感和方向感。 但与明智的目标相比，仅仅以“健身”为目标是不太可能的：具体的、可衡量的、可实现的、现实的和有时限的。 具体目标是基于可观察到的行为或活动，如步数、瑜伽或比赛。 可衡量的目标可以被跟踪，所以你可以很容易地判断你是否勾选了它们。 可实现的目标是现实的，基于你目前的健康状况和能力。 但它们可以而且应该仍然具有挑战性。 如果你只跑过5公里，下个月跑半程马拉松是不现实的。 但你可以瞄准10公里。 相关目标对你有个人意义。 阐明为什么它很重要将有助于激励你去做。 有时限的目标包括实现这些目标的目标日期。 如果你提前或太不现实，你总是可以重新审视你的最后期限。 一个聪明目标的例子可以是：“我将在一个月内每个工作日走10000步。 “然后你可以将其分解为短期目标，使其更容易实现。 如果你现在每天走6000步，你可以每周增加1000步，到月底达到10000步。 two。 保持追踪90%以上的澳大利亚人拥有智能手机，超过十分之二的人拥有健身追踪器或智能手表。 这些设备可以帮助你跟踪你的目标和活动，让你负起责任，增加动力。 追踪你的活动可以帮助达到并超过健身目标2021年的一项系统综述表明，健身追踪器和智能手机应用程序可以帮助人们每天增加2000步。 我们的研究表明，健身追踪器也有助于增加老年人的体育活动。 如果你没有健身追踪器，你可以买低成本的计步器，或者用纸和笔追踪你的活动时间。 three。 为成功做好计划，但要为障碍做好准备——花点时间思考可能阻碍你积极行动的潜在障碍，并计划克服这些障碍的解决方案。 例如，如果体育活动的费用对你来说太高，试着找到免费的选择，比如散步或跑步。 你也可以考虑免费的在线节目或流媒体视频。 如果你觉得很难将锻炼融入你的繁忙日程，试着在一天开始前一天早上锻炼，并在前一天晚上整理好运动服。 你可以考虑加入时间表灵活的健身房。 一个好的策略是尝试将体育活动融入你的日常生活，例如步行或骑自行车上班。 如果你患有慢性疾病或残疾，可以考虑向健康专业人士（如运动生理学家或物理治疗师）寻求指导。 慢慢开始，逐渐增加你的活动量，找到你喜欢的东西，这样你就更有可能继续做下去。 four。 和朋友一起锻炼身体当你和其他人一起锻炼时，体育活动会更有趣。 研究表明，与朋友一起锻炼会更有动力，更愉快。 这也有助于提高责任感，因为有些人在有锻炼伙伴的情况下更有可能出现。 所以，找一个支持你更活跃或保持当前活动水平的朋友。 冬天散步可以成为追赶的借口。 five。 为自己计划一点小零食在日记中与自己预约锻炼。 对待它就像会见朋友或同事一样重要。 一个想法是推迟你想做的事情，并将其作为坚持活动预约的奖励。 如果你真的想出去喝杯咖啡、做个业余爱好或看点什么，先去散步。 研究表明，激励措施可以显著提高身体活动水平。 six。 找一位教练如果你想要更多的支持，健康教练可能是一种选择。 受过训练的专业人员与人们一对一地工作，有时通过远程医疗，找出是什么降低了他们做出更健康选择的动机，比如锻炼。 然后他们采用行为改变技术来帮助他们达到健康目标。 我们最近的研究表明，健康指导可以改善老年人和慢性疼痛患者的体育活动。 在新南威尔士州、维多利亚州和昆士兰，这些会议由政府补贴或免费举行。 这篇文章最初发表在对话上，内容是：白天越来越短，越来越冷。 坚持健身目标的6个技巧。 这本书由悉尼公共卫生学院的juliana oliveira博士、anne tiedemann教授和cathie sherrington教授以及物理治疗学科的leanne hassett副教授撰写。as the days grow shorter and colder, maintaining fitness routines can be challenging. these six tips offer practical strategies to stay motivated and committed to your fitness goals.daylight saving ends this weekend. the days are shorter and getting colder. it’s less appealing to cycle to work, walk after dinner, or wake up early to hit the gym. but we all know daily physical activity is essential for our health and wellbeing.physical activity releases feel-good neurotransmitters in our brains, which help to alleviate stress, anxiety, and depression. it also helps prevent diseases such as diabetes, heart disease and some cancers. regular physical activity can prolong life and improve overall quality of life.however, many of us find it difficult to achieve the recommended 150 minutes of moderate intensity physical activity each week. in fact, three out of ten australians and half of australians aged 65 and over are inactive.so, what can you do to stay motivated and keep moving regularly through the darker months? here are some tips.1. nail those goalsgoals can provide us with a sense of purpose, meaning and direction. but just aiming to “get fit” is less likely to cut it than goals that are smart: specific, measurable, achievable, realistic and time-bound.specific goals are based on an observable behaviour or activity, such as step count, yoga, or competing in an event.measurable goals can be tracked, so you can easily tell whether you have ticked them off.achievable goals are realistic and based on your current fitness and abilities. but they can and should still be challenging. if you’ve only ever run 5 kilometres, it won’t be realistic to aim for a half marathon in the next month. but you could aim for 10 kilometres.relevant goals hold personal meaning for you. articulating why it’s important will help motivate you to do it.time-bound goals include a target date for achieving them. you can always revisit your deadline if you’re ahead of schedule or if it’s too unrealistic.an example of a smart goal could be: “i will walk 10,000 steps every weekday within a month.” then you can break it down into short-term goals to make it more achievable. if you currently walk 6,000 steps each day, you can increase steps by 1,000 every week to reach 10,000 by the end of the month.2. keep trackmore than 90% of australians own a smartphone and more than two in ten own a fitness tracker or a smartwatch. these devices can help you track your goals and activity, keep you accountable and increase your motivation.tracking your activity can help reach and surpass fitness goalsa 2021 systematic review suggests fitness trackers and smartphone apps can assist people to increase their step count by up to 2,000 steps per day. our research demonstrated fitness trackers can also be helpful in increasing physical activity among older people. if you don’t have a fitness tracker, you can buy low-cost pedometers or track your activity times using paper and pen.3. plan for success but prepare for barrierstake some time to think about the potential barriers that could prevent you from being active and plan solutions to overcome them.for example, if the cost of physical activity is too high for you, try to find options that are free, such as walking or running. you can also consider free online programs or streaming videos.if you find it difficult to fit exercise into your busy schedule, try exercising early in the morning before you start your day and laying out your workout clothes the night before. you could consider joining a gym with flexible timetables. a good strategy is to try to fit physical activity into your daily routine, such as walking or cycling to work.if you are living with a chronic health condition or disability, consider seeking guidance from a health professional such as an exercise physiologist or physiotherapist. start slow and gradually increase your activity and find something you enjoy so you are more likely to keep doing it.4. team up with a workout friendphysical activity can be more fun when you do it with someone else. studies show working out with friends can be more motivating and enjoyable. it can also help with accountability, as some people are more likely to show up when they have a workout partner. so, find a friend who supports your goal of being more active or maintaining your current activity levels.a winter walk can be an excuse to catch up.5. plan yourself a little treatmake an appointment with yourself in your diary to exercise. approach it as just as important as meeting a friend or colleague. one idea is to delay something you’d rather do and make it a reward for sticking to your activity appointment. if you really want to go out for coffee, do a hobby, or watch something, go for a walk first.research shows incentives can dramatically increase physical activity levels.6. find a coachif you want more support, health coaching might be an option.trained professionals work one-on-one with people, sometimes via telehealth, to find out what’s reducing their motivation to make healthier choices, such as exercise. then they employ behaviour change techniques to help them meet their health goals.our recent research suggests health coaching can improve physical activity in older people and those with chronic pain. in new south wales, victoria and queensland, these sessions are government-subsidised or free.this article was originally published on the conversation as: days are getting shorter and colder. 6 tips for sticking to your fitness goals. it was written by dr juliana oliveira, professor anne tiedemann and professor cathie sherrington from the sydney school of public health and associate professor leanne hassett from the discipline of physiotherapy.本文来源： 白天越来越短，越来越冷。坚持健身目标的6个技巧
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