【推荐1】Rucking is a term used to describe a march or hike with weight. This is commonly done using a weighted backpack. It is now a popular form of physical exercise, beneficial to our body and mind.     1     . Here are some noteworthy things if you plan to give it a try.

Choose the right backpack

Look for a backpack that is comfortable and fits well, with enough room to carry the weight you’ll use and necessities like water.     2    . After all, a suitable backpack is crucial to doing rucking successfully.

Add weight gradually

Some studies recommend carrying a load of 30 percent of your weight, Others. however, show participants experience discomfort carrying 20 percent of their weight when exercising for more than an hour.     3     .

Begin with short walks and low frequency

A study on female hikers reported that many experienced negative muscle changes after just 2 km of walking.     4     . The same can be said for frequency. Start with one to two sessions per week, aiming to reach the recommended time per week eventually.

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If you experience pain or discomfort while doing rucking, take a break and adjust the weight or your posture. If such unpleasant feelings continue, stop rucking immediately and seek medical help. Never stick to rucking while feeling bad just to compare yourself with others. That actually breaks your initial intention of doing rucking.

Anyway, rucking won’t be great exercise unless you follow all the dos and don’ts for it.

【推荐2】We are all victims of climate change. Fighting with climate change can feel stressed, but there are a lot of things you can do to protect yourself and your loved ones. Experts recommend the following steps.

●    1     Talk to your doctor about what types of alerts or weather events you should be looking out for when it comes to heat, stress interactions with medications, or exposures to heat, cold and virus.

●Prepare an emergency supply kit. This is especially important if you live in an area where flooding, hurricanes, or wildfires break out easily. Your family need to be safe.     2    

●Eat less meat, and take more vitamins. Research found that the diets low in meat and high in fruits and vegetables were linked with less greenhouse gas emissions.     3     Therefore, you should reduce people’s vulnerability in high temperatures.

●Reduce the amount of single-use plastics in your life. The Natural Resources Defense Council says that small individual choices can add up.     4     For example, you can carry grocery bags and a reusable water bottle and cook more at home.

●Pay attention to heat warnings, and find ways to stay cool.     5     If you have air-conditioning, make sure it is working, or find out a place with air-conditioning, like a shopping mall, public library, or cooling shelter or community. Make sure you check on your friends during a heat wave, and ask that they check on you.

【推荐3】How to Communicate Effectively?

Having good communication skills is important. Effective communication is a skill you can learn no matter what your age, background or experience is.     1    

Choose the right time. As the saying states, there is a time and a place for everything.     2    . Avoid starting discussions about heavy topics late in the evening. Few people will be thrilled to be faced with issues like finances or long range scheduling when they are the most

tired. Instead, deliver messages and conduct discussions about heavy topics in the mornings when people are watchful and more likely to be able to respond clearly.

    3    . This should be done before you attempt to communicate any ideas. If you haven’t already targeted some key points to stick to when communicating, your ideas may become confusing. Key points will act as anchors (锚), bringing focus and clarity to your communication.

Thank your listener(s). Thank the person or group for the time taken to listen and respond.     4    , even if the response to your talk or discussion has been other than you had hoped, end it politely by properly respecting everyone’s input and time.

Communicate eye to eye. Eye contact builds relationship, helps to convince people that you’re trustworthy and displays interest. During a conversation or presentation, it is important to look into the other person’s eyes if possible and maintain contact for a reasonable amount of time.     5    .

【推荐2】How to Build Trust?

Trust in the workplace is important to aid in communication, teamwork, and progress. Keep reading to learn how you can build trust in the workplace.

Be truthful.     1     The more you can be transparent (透明的) about your work, the more people around you will trust you. Share things like financial results, performance rewards, or notes from the last board meeting to keep your employees and coworkers together.

    2    . If they come in 30 minutes late to drop off their kids in the morning, that’s okay. If someone requests to work from home for half of the week, do your best to honor that. The more you listen to your employees, the harder they’ll work.

Pay your employees fairly. When employees feel less paid, they feel undervalued. Have an honest conversation with your employees about their pay and what the people around them are getting paid.     3    , hear them out and do your best to solve the problem.

Praise people for their efforts. Make sure you callout the good stuff, not just the bad.     4    , and let them know you appreciate it. You can talk to them one on one, or you can praise them in front of a group to make it a little more public.

Keep the promises you make. Try not to go back on a promise unless it’s completely unavoidable, or you could end up losing people’s trust.     5    .