養成習慣很重要，尤其是養成每日運動的好習慣不僅有利於身體健康，而且可以鍛鍊意志，同時習慣於養成好的習慣能夠爲今後的發展鋪平道路，很喜歡這篇博文，可操作性較強，於是乎自己瞎翻譯了一下，喜歡看原文的朋友可以直接跳到後面看到或者鏈接原文：
近來我的朋友，就是下面這位博主Scott Young(斯科特.楊)，寫了一篇名爲“鍛鍊的新手？那就天天鍛鍊”的很棒的帖子。那真是一篇相當不錯的帖子，並且完美印證了我近些時來將鍛鍊作爲每日習慣的努力。把鍛鍊養成習慣遇到的問題是我們所有人都會面臨的，那就是，你通常試着一週鍛鍊3-4次，然而那導致養成新的鍛鍊習慣變得困難。原因就在於一種行爲越持續，那麼它越可能養成一種習慣。因此，就如同斯考特指出同時也是我十分贊同的的那樣，每天鍛鍊更可能養成習慣---這種習慣成爲幾乎是自發的、同時也是更加容易的，替代了無休止的（自我）掙扎。
我已經在我近來的日常生活中使用了這個方法，每日在不同的鍛鍊中交替：跑步、游泳、騎自行車以及力量鍛鍊，作爲今年我完成奧林匹克距離級別鐵人三項運動目標的一個途徑。我將繼續將這個習慣變成勝利的五月.去年爲了我的第一個馬拉松訓練時，我把每日跑步養成了習慣，然而今年當我生病時我停了下來，因此我將重新養成習慣。如果你想將這個變成一個習慣，做一個30天的自我挑戰，在挑戰結束後，你的習慣將根深蒂固。這裏有一些實用的建議，它們都是我在促使把鍛鍊養成每日習慣的過程中學到的：
1、設定一個時間.
決定於是否你更加適合在早上或者中飯時間抑或晚上堅持鍛鍊，並且在那個時間堅持下來。我設定在每天的上午5:30，並且我盡最大努力不改變這個時間。如果你不設定一個時間，你更可能將其延期直到你有更多的時間或者精力，然而到那個時候又將其延期到第二天。很快，它將不再是一個習慣了。
2、爲你自己發一個提醒。
我使用Memo To me這個工具，同時有很多種方式發給你自己一封郵件或者文本的提醒，因此你將永遠不會忘記。當你弄了一個提醒的時候，就按正確的方式來做。不要忍受任何拖延。
3、從小處開始.
這個可能是所有建議中最有效的了。當我開始鍛鍊的時候，我總是滿懷精力、激情、雄心壯志地開始。我想我能夠做的比我能做的要多。但是，一開始做的太多導致人精疲力盡，也導致你放棄運動習慣。當你第一次試着將每天鍛鍊養成習慣時，其風險在於，你的身體將不習慣那種程度的壓力。訣竅就是：在開始的時候只做20分鐘的鍛鍊，並且做的愜意簡單。不要任何難度。如果你只是剛剛開始，甚至於第一次鍛鍊10-15分鐘也是可以的。關鍵就是跳出那裏，讓你的身體習慣於每日的鍛鍊並且將其養成習慣。
4、遲點提升.
一旦你的身體習慣了每日的鍛鍊，你可以慢慢開始提升你運動的量和強度。在開始提升前至少等兩週---那是你身體最小調整所需。一旦鍛鍊開始感覺十分簡單，你就可以開始提升你鍛鍊時間的長度到30分鐘，然後再到40分鐘，最終達到一個小時。一旦你那樣做了，你就能夠逐漸提升運動強度---例如：跑快點或者賣力點。不要試圖同時提升運動量和強度。
5、讓鍛鍊變得有樂趣.
如果你的習慣讓你痛苦，你將遠離它。但是如果它有趣，你將期望去實踐它。那就是爲什麼，在我新習慣的開始階段，我專注於樂趣。我慢慢運動，欣賞周圍的景色、呼吸早晨新鮮的空氣、欣賞當太陽升起時的美麗天空、享受獨處的寧靜以及沉思。那些確實是我所享受的。一個裝了些很棒音樂的mp3播放器也幫了不少忙。
6、攤開你的裝備.
在你養成新的習慣時遇到越少的障礙和阻力你越可能成功。如果你不得不不僅要早起而且還要在半醒狀態背起一捆裝備，你可能就只想回牀睡覺了。但是如果你攤開你的運動裝、鞋子、手錶以及mp3播放器，或者其他你在運動時候需要的東西，你將準備好運動而無一點不順。
7、只是要出門而去
我的習慣就是穿好鞋出門而去。我不擔心我必須得走多遠或者要有多艱難。只是出去開始運動。一旦我已經這樣做了，那就是小菜一碟。
8、將運動混合起來
我喜愛鐵人三項訓練的一個原因就是那種日常訓練不枯燥---替代了每日的跑步，現在我有多重不同的運動要做，並且運動變得更加有趣，可能是對於各個運動都很重要的一點是，我用到了不同的肌肉，尤其是游泳的時候。無可否認的是，有一些相同的肌肉被使用了，但是他們都是在不同的壓力下使用的。那就意味着我每天沒有重擊同樣的肌肉。那就給了他們恢復的機會，因爲沒有恢復，你就只是一次又一次地毀傷你的肌肉罷了。
9、有一個相對休息的日子
再次要說明的是，恢復十分重要。那也是爲什麼你要給你的身體一個休息的機會。如果你很放鬆，並且只做20分鐘的鍛鍊，你沒有休息日也是可以的。但是你依然最好是有一個休息日，不必與其餘的六天做相同的鍛鍊。你完全不想跳過一天，因爲那樣的話你將不再堅持你的習慣。那也是爲什麼我做一天的力量練習而不和游泳、騎自行車、或者跑步那樣用相同的肌肉。如果你需要更多的休息，你可以只散步20分鐘，或者甚至只是一個冥想。關鍵在於在於每天做些什麼，更好是那些能夠讓你動起來的事情（冥想雖然不是最好的例子，但是至少你做了些事情）並且保持你習慣的養成。
10、不要跳過哪怕一天
很容易說：“沒什麼問題，我已經鍛鍊了五天，...我只跳過今天而已！”但是那將使得你習慣的形成變得困難。持之以恆是關鍵所在，因此不要試圖跳過哪怕是一天。如果你跳了，也不要捶胸頓足，不要自責，不要感覺糟糕---每個人都有糟糕的時候，並且習慣的養是一種技巧也需要練習。只要再次開始你30天的自我挑戰，並且試着認清導致你跳過一天的障礙這次爲之做好準備。
原文如下：
Recently my friend and fellow blogger Scott Young did a great post entitled, “New to exercise? Make workouts daily“. It was an excellent post, and perfectly timed as it mirrors my own recent efforts at making exercise a daily habit.
The problem with trying to make exercise a habit, and it’s something that we’ve all faced, is that you usually try to exercise 3 or 4 times a week … and that makes creating a new exercise habit difficult. The reason is that the more consistent an action is, the more likely it is to be a habit.
Therefore, as Scott points out, and it’s something I fully agree with, exercising every day is more likely to result in a habit — something that becomes almost automatic, and much easier, instead of a constant struggle.
I’ve been implementing this idea in my daily life recently, alternating every day between different exercises: running, swimming, biking and strength workouts, as a way of reaching my goal of completing an Olympic-distance triathlon this year. I’m going to continue this habit change into the month of May. I made daily running a habit last year, when I was training for my first marathon, but this year I stopped when I got sick, so I’m re-starting the habit formation.
If you’re going to make this a habit, do a 30-day Challenge, and by the end of the challenge your habit should be pretty well ingrained. Here are some practical suggestions I’ve learned along the way to help make exercise a daily habit:
- Set a time. Decide whether you’re more likely to stick with it in the morning or lunchtime or evening, and stick with that time. I’ve set the time of 5:30 a.m. every day, and I’m trying my best not to vary from that time. If you don’t set a time, you’re more likely to put it off until you have more time or energy, and then put it off until the next day. Soon, it’s not a habit at all.
- Send yourself a reminder. I use Memo to Me, but there are a number of ways to send yourself an email or text reminder, so you’ll never forget. Then, when you get the reminder, do it right away. Don’t brook any delays.
- Start small. This is perhaps the most useful suggestion of all. When I start exercising, I always start with lots of energy, enthusiasm and ambition. I think I can do more than I can. However, doing too much in the beginning leads to burnout, which leads to quitting your habit. When you first try to make exercise a daily habit, chances are, your body won’t be used to that kind of stress. The key: only do 20 minutes in the beginning, and do it nice and easy. Nothing hard. Even 10-15 minutes is fine at first, if you’re just starting out. The key is to get out there, get your body slowly used to daily exercise, and form that habit.
- Progress later. Once your body is used to daily exercise, you can slowly start to increase the amount and intensity of your exercise. Wait at least two weeks before starting to increase — that’s the minimum your body needs to adjust. Once it begins to feel way too easy, you can start increasing the length of your workouts, to 30 and then 40 minutes, and eventually up to an hour. Once you do that, you can gradually increase the intensity — running faster or harder, for example. Try not to increase both distance and intensity at the same time.
- Make it pleasurable. If you associate a habit with pain, you will shy away from it. But if it’s fun, you’ll look forward to doing it. That’s why, in this beginning stage of my new habit, I’ve been focusing on pleasure. I go slowly, enjoying the scenery, the fresh morning air, the beautiful sky as the sun rises, the quiet time of solitude and contemplation. It’s actually something I enjoy doing. An mp3 player with some great music helps.
- Lay out your gear. The fewer obstacles and less friction there is in forming your new habit, the more likely you are to be successful. If you have to not only wake up early but get a bunch of gear together while half awake, you might just want to go back into bed. But if you lay out your workout clothes and shoes and watch and mp3 player, or whatever you need for your exercise, you’ll be ready to go with no friction at all.
- Just head out the door. My rule is just to get my running shoes on and get out the door. I don’t worry about how long I have to go or how hard it will be. Just get out and get started. Once I’ve done that, it’s a piece of cake.
- Mix it up. One thing I like about triathlon training is that daily exercise isn’t boring — instead of running every single day, now I’ve got a variety of sports to do, and that makes it much more interesting. But perhaps just as important is that with each sport, I’m using different muscles, especially with swimming. Sure, some of the same muscles are used, but they’re used differently with different stresses on them. What that means is that I’m not pounding the same muscles, every day. That gives them a chance to recover, because without recovery, you’re just breaking your muscles down over and over.
- Have a relative rest day. Again, recovery is very important. Which is why you need to give your body a chance to rest. If you’re taking it easy, and only doing 20 minutes, you should be OK without rest days. But it’s still good to have one day of rest, where you’re not doing the same exercises as the other six days. You don’t want to skip the day completely, because then you’re not being consistent with your habit. That’s why I do one day of strength training, where I don’t use the same muscles as swimming, biking and running. If you need more rest, you could just do 20 minutes of walking, or even just a session of meditation. The key is to do something every day, preferably something that gets you moving (meditation isn’t the best example, but at least you’d be doing something) and keeps your habit formation going.
- Don’t skip a day. It’s easy to say, “No problem, I’ve been doing it for five days … I’ll just skip today!” But that will make your habit formation harder. Consistency is key, so try not to skip a single day. If you do, don’t beat yourself up, don’t judge, don’t feel bad — everyone messes up sometimes, and habit formation is a skill that requires practice. Just start your 30-day challenge over again, and try to identify the obstacle that led to your skipping a day and prepare for it this time.
引用鏈接：http://zenhabits.net/2007/04/how-to-make-exercise-a-daily-habit-with-a-may-challenge/