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From VOA Learning English, this is the Health & Lifestyle report.
这里是美国之音慢速英语健康与生活方式报道。
A woman in Portland, Oregon started her daily exercise habit with one activity – walking her dog.
俄勒冈州波特兰市的一位女士开始了她的日常锻炼习惯，其中一项活动是遛狗。
Lindsay Kee then added movements to this daily activity.
随后，林赛·基给这项日常活动加了些动作。
Before leaving on the walk, she did some standing stretches.
在出发去散步之前，她做了一些站立拉伸运动。
On her return, she did other exercises such as jumping jacks.
回来后，她还做了其他运动，比如开合跳。
Over time, Kee added more exercises around the dog walk.
随着时间的推移，基给遛狗增加了更多练习。
She said adding exercises to an existing activity took the pressure off of creating a whole new daily exercise.
她说，在现有的活动中增加锻炼可以减轻开启全新日常锻炼的压力。
And now more than a year later, she consistently exercises around the dog walk.
现在，一年多过去了，她始终如一地在遛狗时进行锻炼。
Kee said, “I’ve found it to be really effective in helping me be consistent with things that I really do want to do.”
基说：“我发现它真的很有效，能帮助我坚持做我真正想做的事情。”
What Kee did is called habit stacking.
基所做的事情被称为习惯叠加。
Writer S.J. Scott created this term for his 2014 book of the same name.
作家S.J.斯科特在他2014年的同名小说中创造了这个词。
The idea behind habit stacking is to attach something you want to start doing to something you already do every day.
习惯叠加背后的理念是把你想开始做的事情与你已经每天都在做的事情联系起来。
A common example is flossing your teeth after brushing them.
一个常见的例子是在刷牙后使用牙线。
However, you can use habit stacking in many areas of your daily life.
然而，你可以在日常生活的许多领域中使用习惯叠加。
Kee, for example, places her vitamins next to the coffee machine. This helps her remember to take them every morning.
例如，基会把她的维生素放在咖啡机旁边。这能帮她记住每天早上服用它们。
Exercise experts say habit stacking is especially helpful if you are trying to increase exercise time.
锻炼专家表示，如果你想增加锻炼时间，习惯叠加特别有用。
Dana Santas is a movement expert who has trained more than 50 professional sports teams.
达纳·桑塔斯是一位运动专家，他已经训练了50多支职业运动队。
She combines exercise habits with personal health care.
她将锻炼习惯与个人保健相结合。
For example, Santas does push-ups before every shower. And she does leg exercises while brushing her teeth.
例如，桑塔斯每次洗澡前都会做俯卧撑。她一边刷牙一边做腿部运动。
She says that her electric toothbrush makes a sound every 30 seconds to remind her to brush different teeth.
她说她的电动牙刷每30秒发出一次声音，提醒她刷不同部位的牙齿。
But she uses the reminder to change her exercises. “It’s perfect,” she added.
但是她利用这个提醒来改变她的练习。“太完美了，”她补充道。
Two minutes of exercise may not get you in shape. But, experts say every little bit helps.
两分钟的锻炼可能无法让你保持身材。但是，专家表示，一点一滴都有帮助。
Experts at the U.S. Centers for Disease Control and Prevention suggest getting 150 minutes of moderate activity, like a fast walk, every week.
美国疾病控制与预防中心的专家建议每周进行150分钟的中等强度活动，比如快走。
Or you could also get 75 minutes of very energetic activity, like jogging, every week.
或者你也可以每周进行75分钟的非常有活力的活动，比如慢跑。
The health experts also suggest two days a week of strength training. Most people find keeping new habits difficult.
健康专家还建议每周进行两天的力量训练。大多数人发现保持新习惯很困难。
And while habit stacking is not a perfect solution, it does help with one barrier -- decision-making.
并且，虽然习惯叠加并不是一个完美的解决方案，但它确实有助于解决一个障碍——决策。
Gretchen Rubin is the writer of Better Than Before: Mastering the Habits of Our Everyday Lives.
格雷琴·鲁宾是《比以前更好：掌握我们日常生活的习惯》一书的作者。
She said habit stacking is one of the best ways to start and keep new habits.
她说习惯叠加是开始和保持新习惯的最佳方式之一。
The technique helps to remove the barrier of deciding when or if to do something.
这项技术有助于消除决定何时或是否做某事的障碍。
Rubin shared a story of her college days.
鲁宾分享了一个她大学时代的故事。
To help her stay active, she would only shower if she had exercised that day.
为了帮助自己保持积极，她只有在当天锻炼了才会洗澡。
She suggested combining the new, or what she calls “shaky,” behavior with something you have to do or deeply want to do.
她建议将新的，或者她所说的“不稳定的”行为与你必须做或非常想做的事情结合起来。
“So you have to do the shaky habit before you get to the strong habit,” Rubin said.
“所以在做强烈的习惯之前，你得先去做摇摆不定的习惯，”鲁宾说。
If she wants to listen to a podcast, her strong habit, she must do it while exercising on a running machine.
如果她想听播客，这是她的强烈习惯，就必须在跑步机上锻炼，才能听播客。
For her, this will strengthen her shaky habit.
对她来说，这会强化她那摇摆不定的习惯。
And that’s the Health & Lifestyle report. I’m Anna Matteo.
以上就是健康与生活方式报道。我是安娜·马特奥。
