Episode Details

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