These days, it seems like the world is focused on weight loss. The news and commercial media are saturated¹ by diet fads² and weight loss solutions and in recent years reality-based television has made a killing³ off saving the lives of the morbidly⁴ obese⁵. The "Biggest Loser" and "Honey We're Killing the Kids" show us how dangerous it is to live sedentary lives, but obesity⁶ is a disease that runs rampant⁷ in the United States. While 78 percent of Americans don't get the recommended amount of daily activity, another 25 percent are completely sedentary. Many people say they don't have the time to workout, while others say they can't afford an expensive gym membership or trainer, but there is no reason that you can't get a great workout for free. Here's how to exercise outside of a gym, so that you're not one of the 58 million Americans that must call themselves obese.

在如今在这个年代，好像全世界都只专注在一件事上——那就是减肥。近几年，新闻和商业媒体中充斥的减肥信息让许多过度肥胖的人们开始意识减肥的重要性。比如，“最大的失败者”和“亲爱的，我们正在谋杀我们的孩子”等电视节目时时刻刻的提醒人们错误的饮食和作息习惯会严重危害自身身体健康。可是过渡肥胖作为一种疾病，如今仍然在美国肆意横行。调查统计显示，78%的美国人达不到每天建议的标准活动量，而有25%的美国人几乎整天“坐着不动”。许多人解释说，他们没有时间去运动，另一些人则抱怨成为健身房会员或是请私人教练的费用太高，以至于他们支付不起锻炼的开销。可事实上人们完全可以用闲暇时间做免费的锻炼。下文是教你如何不用花大笔花销在健身房和私人教练上，但还能拥有健康体型的好办法。只要你采纳了这些建议你就能从美国5800万的肥胖人群中团脱离，拥有健康的生活。

1. Run, bike, walk, roller blade or swim. Pick your poison and get outside. These are some of the most important and easiest ways to get a cardio workout--the key to any successful workout regimen--and anyone can do it. If you haven't exercised in ages, start with a slow and easy workout and give yourself two weeks to increase in speed and distance.

第一，选择一项不用花钱的运动，从小运动量开始锻炼。

慢跑，远足，骑车，游泳，滑轮…… 这些都是最简单也是对你的身体健康来说重要无比的有氧锻炼。请根据自己的喜好从这些运动中选择一样，然后出门，运动，然后坚持运动下去。需要注意的是，如果你已经很长时间没有做大强度的运动了，你可以先从短距离小运动量的锻炼开始，让你的身体适应运动量后再酌情慢慢增加运动强度和锻炼时间。贵在坚持！

2. Pilates and yoga are all the rage, but these classes can put you out hundreds of bucks⁸ every month. Lucky for us, most of these exercises--created to target the core muscles and tone the body--can easily be done at home. Pilates and yoga movements can be personalized to each individual's strengths and abilities, and are the perfect way to keep the body strong and healthy. Make sure to do a little research, read some books or watch a DVD, so that you don't injure yourself trying to manipulate an exercise incorrectly.

第二，在家自学伸展操。

普拉提（一种类似瑜伽和舞蹈结合的有养运动）和瑜伽是保持健康体形得明智选择，但是他们的花费同时也非常巨大。幸运的是，这类的锻炼身体肌肉延展性的运动完全可以在家中根据教程自学完成。在家练习普拉提和瑜伽动作的各位可以更具自身条件和能力选择适合自己的动作和强度。只要坚持自学这类伸展操，你的身体就能一直维持在柔韧，健康的水平。在做这些运动前请先掌握此类运动的注意要点，比如阅读相关书籍或是购买DVD教学光盘，确保你的动作是正确，安全的。

3. Take a dance class or invite your friends over for a mini dance party. Dancing is one of the best ways to exercise because you don't realize that you're exercising. The main reason people avoid exercise is because it's "boring" or "monotonous," but dancing tricks the mind because you're exercising while doing something you enjoy.

第三，即运动又令人愉悦的舞蹈。

参加舞蹈课，或者邀请你的朋友来一场小型的跳舞聚会也是一个不错的锻炼方法。跳舞是一个容易被忽略但是非常明智的身体锻炼。如今不愿意运动的人们总是抱怨运动太无聊太单调，可当你把跳舞当作健身的时候那些抱怨都不复存在了，因为舞蹈能给你带来健康身体的同时也能给你带来无穷的乐趣。

4. There are also alternatives to formal gym exercises as well. Nutritionists say that 45 minutes of physical activity each day will increase your life expectancy⁹ up to five years. Cleaning your house with all the bending, hovering¹⁰ and stretching to clean those hard to reach spots can be an arduous¹¹ task. Any activity that makes you break a sweat is getting your heart moving and increasing your metabolic¹² heart rate.

第四，做家务也是在锻炼身体。

每天做家务能代替去健身房健身。营养师建议每天45分钟的体力活动能延长你5年的寿命。当你弯腰清理地板的时候，当你抬起手来回擦拭高处的橱柜时，都是很好的身体伸展运动。总之只要能让你出汗的家务或是其他体力活动都能让你的心脏加速跳动，加速血液循环。

5. The next time you head out to the store or the mall to do some shopping, increase your walking pace by half your normal rate. Walking is something that we do everyday and by increasing the pace that you normally walk, you'll also increase your heart rate, which in turn burns calories and increases heart health.

第五，把你的车子停到离大门远一点的地方。

下一次当你要去大卖场购物的时候请尽量把车子停到离大门远点的地方，这样能增加你走路的长度。事实上，走路是我们每天在做的事，而当你在给自己创造走路的条件时，你也是给自己创造出锻炼心脏，增加血液循环的条件。也就是说，路走的越多就能燃烧更多的卡路里，就能让你的心脏更健康。

6. Go for a hike. Hiking is a great way to get a little exercise while taking in the sites around your neighborhood or town. The best part about hiking is that it generally involves several different types of movement; from scaling steep hills, maneuvering¹³ down slopes and pushing gentle inclines. A 45-minute hike can, in effect, work out every major muscle group in your body.

第六，去远足吧。

去远足吧。 徒步远足是一个运动起来不激烈的锻炼方式。你可以选择你居住城市的郊区做为远足的目的地。远足的好处就是在远足的过程中你能经历不同程度的锻炼。比如上下坡，上下台阶等等都是很好的锻炼。45分钟的远足完全能锻炼到你身上的每一块肌肉。

7. Use your bike as an alternative to the car. Of course this isn't always possible, but there are many times when a person could easily ride their bike instead of driving the car. If it's possible and safe, cycle to work. This isn't just a great exercise routine for you, but it's also a great way to save money and help out the environment.

第七，少开车，多骑车。

少开车，尽量选择骑自行车外出。当然我们不能去任何地方都骑自行车，但是有很多情况下，骑车比开车更加的方便。只要情况允许，请尽量骑车去上班。骑车上班不仅能让你有时间充分锻炼自己，并且能让你节省一大笔开销，同时你也为保护环境做出了一份贡献。