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.
在长时间没有没有运动的情况下，恢复健康是要避免一次做得太多运动的陷阱。适度的增加运动会带来更好的全面的健康和长寿。

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.
要慢慢地开始
要慢慢地开始。要去医生那里了解清楚你目前的状况，尤其是在长时间没有工作，体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.
买新的用品
购买新鞋和舒服的运动服。在锻炼身体的衣服上多花些钱能催使你去使用那些运动品。考虑找一个
负责任的朋友和你定期锻炼。

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.
选择有意思的运动
要有稳定的锻炼计划并设立稳短期的，能达到的目标，选择一个你喜欢的运动。开始时量要少，路线要短，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.
记下进步
在网上或笔记上记下你每天的锻炼情况，以便你能查找自己的进步。一旦能再次很好地锻炼，要逐步加强肌肉锻炼。拍下你锻炼期间的照片，以便来记录你自己的进步。

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.
贴士：饮食要添加多种新鲜的水果和蔬菜，瘦蛋白，全麦面包和意大利面。要检测食物的摄入量来保持活力和健康。

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.
设定路线
要在运动中加入对心脏的锻炼，无论是走路，跑步，举重还是游泳。做诸如篮球，足球，橄榄球这样的运动来进行充分锻炼。创造一种新的健康生活模式，当你提高时要不断调整目标。

Step 6: Reward yourself
Reward yourself with a healthy snack and take occasional days off when you feel worn out to avoid injury.
给自己奖励
当你感到精疲力尽时可以吃点健康的小吃或是休息几天，这样能避免受伤。

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.
参加培训
参加体育培训或是锻炼课程来使保持健康成为一种习惯。在你知道这之前，你已经很健康了。