第2635期:Use Habit Stacking to Help Get Healthy

A woman in Portland, Oregon started her daily exercise habit with one activity – walking her dog. Lindsay Kee then added movements to this daily activity. Before leaving on the walk, she did some standing stretches. On her return, she did other exercises such as jumping jacks. 俄勒冈州波特兰的一名妇女以一项活动开始了她的日常运动习惯 - walking狗。 然后，林赛·基（Lindsay Kee）为这项日常活动增加了动作。 在散步之前，她进行了一些站立的伸展。 回来后，她做了其他练习，例如跳跃千斤顶。

Over time, Kee added more exercises around the dog walk. She said adding exercises to an existing activity took the pressure off of creating a whole new daily exercise. And now more than a year later, she consistently exercises around the dog walk. 随着时间的流逝，Kee在Dog Walk周围增加了更多的练习。 她说，在现有活动中添加练习会减轻创建全新的日常锻炼的压力。 现在，一年多后，她始终在狗步行周围锻炼。

Kee said, “I’ve found it to be really effective in helping me be consistent with things that I really do want to do.” Kee说：“我发现它确实有效地帮助我与我真正想做的事情保持一致。”

What Kee did is called habit stacking. Writer S.J. Scott created this term for his 2014 book of the same name. The idea behind habit stacking is to attach something you want to start doing to something you already do every day. Kee所做的称为习惯堆积。 作家S.J. 斯科特（Scott）为他的2014年同名书创建了这个术语。 习惯堆积背后的想法是将您想开始做的事情附加到每天已经做的事情上。

A common example is flossing your teeth after brushing them. However, you can use habit stacking in many areas of your daily life. Kee, for example, places her vitamins next to the coffee machine. This helps her remember to take them every morning. 一个常见的例子是刷牙后牙线牙线。 但是，您可以在日常生活的许多领域使用习惯堆积。 例如，Kee将其维生素放在咖啡机旁边。 这有助于她记住每天早晨带他们。

Exercise experts say habit stacking is especially helpful if you are trying to increase exercise time. 运动专家说，如果您想增加运动时间，习惯堆积特别有用。

Dana Santas is a movement expert who has trained more than 50 professional sports teams. She combines exercise habits with personal health care. For example, Santas does push-ups before every shower. And she does leg exercises while brushing her teeth. She says that her electric toothbrush makes a sound every 30 seconds to remind her to brush different teeth. But she uses the reminder to change her exercises. “It’s perfect,” she added. 达娜·圣塔斯（Dana Santas）是一名运动专家，曾培训了50多支职业运动队。 她将运动习惯与个人医疗保健相结合。 例如，圣塔斯在每次淋浴之前都会俯卧撑。 她在刷牙时进行腿部运动。 她说，她的电动牙刷每30秒发出声音，以提醒她刷不同的牙齿。 但是她使用提醒来改变练习。 她补充说：“这很完美。”

Two minutes of exercise may not get you in shape. But, experts say every little bit helps. Experts at the U.S. Centers for Disease Control and Prevention suggest getting 150 minutes of moderate activity, like a fast walk, every week. Or you could also get 75 minutes of very energetic activity, like jogging, every week. The health experts also suggest two days a week of strength training. 两分钟的运动可能不会使您身体健康。 但是，专家说每一点都有帮助。 美国疾病控制与预防中心的专家建议每周获得150分钟的中等活动，例如快速步行。 或者，您也可以每周获得75分钟非常有活力的活动，例如慢跑。 健康专家还建议每周进行两天的力量训练。

Most people find keeping new habits difficult. And while habit stacking is not a perfect solution, it does help with one barrier -- decision-making. 大多数人认为将新习惯很困难。 虽然习惯堆积不是一个完美的解决方案，但它确实有助于一个障碍 - 决策。

Gretchen Rubin is the writer of Better Than Before: Mastering the Habits of Our Everyday Lives. She said habit stacking is one of the best ways to start and keep new habits. The technique helps to remove the barrier of deciding when or if to do something. 格蕾琴·鲁宾（Gretchen Rubin）是比以前更好的作家：掌握我们日常生活的习惯。 她说，养成养成是开始和保持新习惯的最佳方法之一。 该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. To help her stay active, she would only shower if she had exercised that day. 鲁宾分享了她大学时代的故事。 为了帮助她保持活跃，她只有在那天锻炼时才会洗澡。

She suggested combining the new, or what she calls “shaky,” behavior with something you have to do or deeply want to do. 她建议将新的或她所谓的“摇摇欲坠”的行为与您必须做的事情或要做的事情结合在一起。

“So you have to do the shaky habit before you get to the strong habit,” Rubin said. If she wants to listen to a podcast, her strong habit, she must do it while exercising on a running machine. For her, this will strengthen her shaky habit. 鲁宾说：“因此，在养成强大的习惯之前，您必须养成摇摇欲坠的习惯。” 如果她想听播客，她的牢固习惯，就必须在跑步机上锻炼时这样做。 对她来说，这将加强她摇摇欲坠的习惯。