Avoid the pitfalls of trying to do too much too soon when you get back in shape after a long layoff. A modest increase in activity can lead to better overall health, fitness, and quality of life.
在長時間沒有沒有運動的情況下，恢復健康是要避免一次做得太多運動的陷阱。適度的增加運動會帶來更好的全面的健康和長壽。

Step 1: Start slowly
Start slowly. Get clearance from a physician to evaluate your current condition, especially after not working out for a long time, adding weight, or giving birth.
要慢慢地開始
要慢慢地開始。要去醫生那里了解清楚你目前的狀況，尤其是在長時間沒有工作，體重增加或是生育小孩之后。

Step 2: Buy new stuff
Purchase new shoes and comfortable exercise clothing. Making an investment in workout clothes will give you extra motivation to use them. And consider working out with a friend to have someone to whom you’re accountable on a regular basis.
買新的用品
購買新鞋和舒服的運動服。在鍛煉身體的衣服上多花些錢能催使你去使用那些運動品。考慮找一個
負責任的朋友和你定期鍛煉。

Step 3: Choose fun activity
Set short-term, obtainable goals in a consistent workout schedule, and choose an exercise or activity that you like to do. Start with light, short routines like a walk or jog 3 days a week.
選擇有意思的運動
要有穩定的鍛煉計劃并設立穩短期的，能達到的目標，選擇一個你喜歡的運動。開始時量要少，路線要短，比如走路或一周慢跑3天。

Step 4: Record progress
Record each of your workouts online or in a notebook so that you can track your progress. Once moving well again, gradually start working on your strength in the muscle groups. Document your progress with periodic photos of yourself.
記下進步
在網上或筆記上記下你每天的鍛煉情況，以便你能查找自己的進步。一旦能再次很好地鍛煉，要逐步加強肌肉鍛煉。拍下你鍛煉期間的照片，以便來記錄你自己的進步。

Tip：Get your diet in shape by adding in a variety of fresh fruits and vegetables, lean protein, and whole grain breads and pasta. Monitor your food intake to build energy and health.
貼士：飲食要添加多種新鮮的水果和蔬菜，瘦蛋白，全麥面包和意大利面。要檢測食物的攝入量來保持活力和健康。

Step 5: Build the routine
Add to your cardio exercise routine, whether walking, running, lifting, or swimming. Play sports — basketball, football, soccer, and so on — to get a full workout. Create a new healthy lifestyle and readjust goals constantly as you improve.
設定路線
要在運動中加入對心臟的鍛煉，無論是走路，跑步，舉重還是游泳。做諸如籃球，足球，橄欖球這樣的運動來進行充分鍛煉。創造一種新的健康生活模式，當你提高時要不斷調整目標。

Step 6: Reward yourself
Reward yourself with a healthy snack and take occasional days off when you feel worn out to avoid injury.
給自己獎勵
當你感到精疲力盡時可以吃點健康的小吃或是休息幾天，這樣能避免受傷。

Step 7: Enroll in classes
Join a gym or an exercise class to make staying in shape a habit. Before you know it, you’ll be in the best shape of your life.
參加培訓
參加體育培訓或是鍛煉課程來使保持健康成為一種習慣。在你知道這之前，你已經很健康了。