Part One of Two: Everyday Movement 1

Do you think that your butt and/or thighs are too big in relation to your upper body? Do you dislike formal exercise, gym membership, and diet programs but still want to get a smaller butt and/or thighs? Consider the following steps that force you to exercise more.
你有沒(méi)有覺(jué)得你的臀和（或是）大腿與你的上體相比太過(guò)寬大了？你是不是討厭正經(jīng)的鍛煉、健身房辦卡以及節(jié)食計(jì)劃，可又想要瘦臀和（或）腿呢？看看下面這些步驟吧，它們能促使你更多地鍛煉。

Take the stairs instead of the elevator orescalator whenever possible whether in a hotel, office building, or out shopping.
即使可以乘電梯或扶梯，仍選擇走樓梯，無(wú)論你在賓館、辦公大樓還是外出逛街。

聲明：雙語(yǔ)文章中，中文翻譯僅代表譯者個(gè)人觀點(diǎn)，僅供參考。如有不妥之處，歡迎指正。

2

Ride your bicycle instead of driving your car, depending upon your destination, the weather, and safety concerns.
從你的目的地、天氣和安全方面考量，用騎車(chē)代替開(kāi)車(chē)。

3

Walk fast whenever you do walk, instead of walking lazily, to burn more calories. At least, vary your pace.
只要是步行，就快步走來(lái)燃燒更多卡路里，而不是慢慢悠悠地走。至少，改變你的步調(diào)。

4

When you drive, park away from the building to force you to walk a greater distance than you normally would.
如果你開(kāi)車(chē)了，把車(chē)停在離你要去的那棟建筑物遠(yuǎn)一點(diǎn)的地方，迫使你走上比平常更長(zhǎng)的一段距離。

Part Two of Two: Typical Activities 5

When you could sit, stand. Try not to sit down when at home talking on the phone, playing a musical instrument, or other activities. At the office, stand during conferences and meetings.
當(dāng)你能坐的時(shí)候，站著。當(dāng)你在家講電話、演奏樂(lè)器或是干其他事時(shí)，試著別坐著。在辦公室里，站著開(kāi)會(huì)或是會(huì)談。

7

Learn ways to exercise even when doing normal sit-down activities such as watching television and computer. For example, hula hoop while watching TV.
對(duì)于一些平常坐著完成的事，例如看電視和在電腦面前，學(xué)一些在這種時(shí)候可以鍛煉的方法。比如在看電視時(shí)轉(zhuǎn)呼啦圈。

8

Do your housework to music. Move faster and get the chores done more quickly, all while exercising at the same time.
在做家務(wù)時(shí)放音樂(lè)。行動(dòng)更快，也更快地做完家務(wù)，與此同時(shí)還達(dá)到了鍛煉的目的。