You have to be a marathon runner to get meaningful health benefits from exercise. And that kind of thinking can actually be a block to getting movement.【小题1】 Here are four tips to help you start an exercise habit that you can stick with. It’s a lot easier than you think.

Everything counts when it comes to movement.

The expert guideline says we should be getting 150 minutes of moderately intense (中等强度的) activity each week. But what counts as a moderately intense activity? “【小题2】Activities in that range include cleaning the floor, or dancing to some music,” says Micnelle Segar, a sport and health psychologist at the University of Michigan.

Exercise is not all or nothing.

Think of starting an exercise habit like climbing a ladder. Start at the bottom and work your way up. Even a short period of exercise has value, and it can help you build up your fitness level over time. So start small. Try standing up from your chair and sitting back down repeatedly. Or just take a five-minute walk.【小题3】

Focus on how exercise makes you feel.

Long-term benefits like weight loss often take time to achieve. And it can be disheartening when you don’t see results quickly.【小题4】“There are so many positives that happen when you move,” says Segar. “It brings you much energy. When you feel better, that often benefits you.”

【小题5】

If weightlifting in a crowded gym gives you anxiety, try getting a set of weights for home or following workout videos on YouTube or riding a bike in the park. Keep trying different types of exercise until you find an activity that makes you happy.

A man recently connected with me on LinkedIn and sent me this note: “Let me know if you ever need a writer.” I guess he’s a writer? I don’t know. But I do know this phrase “Let me know if you ever need a.” shows up a lot, in my inbox and surely yours, too. I’ve come to think of it as the eight most deadly words in selling oneself because that phrase is the death of opportunity.

Let’s consider the approach. These people are being standoffish. Rather than selling themselves, they’re shifting the burden onto someone else to make the sale. If I need a writer, I should reach out to them. If I need a story, I should ask them for an interview. If I need a customer service solution, I should ask them for details. “Let me know if you ever need a ... ” sounds like an invitation, but it’s really a shrug.

Imagine the situation where I’d assign (分派工作) a story to the writer who used the nine words, “Let me know if you ever need a writer.” I would have needed a writer. Just any writer. Just anyone who can string words together. I would have needed to be in a panic, so desperate for someone to contribute to our magazine that I’d stopped thinking about great writers or good writers, or even serviceable writers and simply settled for a writer. This isn’t a situation that exists. The world is full of good options! We are not living in times of shortage. If we need a job done, there are plenty of qualified people to do it. Our question is: Who’s the best?

If you want to create opportunity for yourself, answer that question convincingly. The first thing to do is show someone you are the opportunity. Hiring you can help them. We also need to stop hiding behind ourselves. Get out in front! Sell yourself and your amazing abilities. Understand someone’s problem, and explain exactly why you are the solution. Avoid saying “Let me know if you ever need a ... ” Instead, start with: “Let me explain how I can help you.”

Shyness is the cause of much unhappiness for a great many people. Shy people are anxious and self-conscious; that is, they are concerned with their own appearance and actions too much. Negative thoughts are constantly occurring in their minds: What kind of impression am I making? Do they like me? Do I sound stupid? Am I wearing unattractive clothes?

It is obvious that such uncomfortable feelings must affect people unfavorably. A person’s self-concept is reflected in the way he or she behaves and the way a person behaves affects other people’s reactions. In general, the way people think about themselves has a deep effect on all areas of their lives.

Shy people, who have low respect, are likely to be passive and easily influenced by others. They need faith that they are doing “the right thing”. Shy people are very sensitive to criticism.

It makes them feel inferior(自卑). They also find it difficult to be pleased by praises because they believe they are unworthy of praise. A shy person may respond to a praise with a statement like this one: “You’re just saying that to make me feel good, I know it’s not true.” It is clear that, while self-awareness is a healthy quality, overdoing it is harmful.

Can shyness be completely got rid of, or at least reduced? Fortunately, people can overcome shyness with determination since shyness goes hand in hand with lack of self-respect. It is important for people to accept their weakness as well as their strengths. Each one of us has his or her own characteristics. We are interested in our own personal ways. The better we understand ourselves, the easier it becomes to live up to our chances for a rich and successful life.