【推荐1】How to Exercise

Exercise is a key part of staying healthy, but figuring out how to get more active can be tough.    1    Always listen to your body’s limits, and ask your doctor for advice in case of any medical issues. Importantly, create an exercise routine.

    2     When you warm up, target the muscles you plan on exercising, but use less intense movements. For instance, walk for 5 to 10 minutes before jogging or doing a lower body workout.

Try to get 30 minutes of aerobic exercise per day. As a rule of thumb, you should get at least 30 minutes of moderately intense aerobic exercise daily. Examples include going for brisk walks and a jog, running, cycling and swimming.

Include strength training at least 2 days per week. Strength training involves using free weights, resistance bands, or your own body weight to strengthen your muscles. For starters, try doing upper and lower body workouts 1 day a week.    3    

Mix up your routine to keep things interesting.    4     That can motivate you to stay on track. Additionally, switching your workouts will exercise your entire body and help prevent injury.

Walk for 5 to 10 minutes and stretch to cool down.    5     Cool down by walking for 5 to 10 minutes and stretching the muscles your workout targets.

【推荐1】Leading health experts from the CDC and the WHO have made it clear that reducing the effects of coronavirus（新冠病毒）means staying hone as long as possible.    1    They give some ideas as follows：

Don’t let the news control your rest.

The coronavirns situation seems to change by the hour, resulting in a number of people feeling necessary to constantly check their phones for news. That can not only be stressful at any time, but also it can affect your ability to relax if you surf news before going to sleep. Dr. Rosmarin says, “It’ s not a good time to watch the news.”    2    

Don’t argue with people who seem unconcerned about the crisis.

You might face pressure from friends or family to attend gatherings when you aren’t comfortable being in groups. You may be upset because they aren't following the instructions: staying at home.     3    So you’d better avoid the meaningless argument.

    4    

Do laundry on Sundays? Keep doing it on Sunday. Not going to work? Get dressed anyway. Maintaining a regular routine will go a long way toward helping you avoid feelings of disorganization.

Don’t hesitate to seek help if you need it.

    5    For people already struggling with anxiety, obsessive compulsive disorder, or depression, fears over coronavirus can be especially disruptive. Always seek professional help if depression, you feel overwhelmed.

【推荐3】Getting old might not be something that's yet to cross your mind. But aging is going to defeat us one day, so it's something we'd all like to control.

It would be great to have a long, healthy and happy life, and that's why scientists are constantly seeking out what we need to do to achieve it. We all know that regular exercise is good for us. But the latest piece of research might put a spring in your step if you're someone who walks at a fast pace. That's because the speed at which people walk in their 40s is a sign of how much their brains and their bodies are aging.

The BBC's Philippa Roxby writes that tests on 1,000 people found that slower walkers tended to show signs of "accelerated aging”. Their lungs, teeth and immune systems were in worse shape than those walking faster. The study also found not only did slower walkers bodies age more quickly, their faces looked older and they had smaller brains.

This might be seen as a wake-up call for people with a slower pace to work out and get fitter. But it might be too late； researchers say they were able to predict the walking speed of 45-year-olds using the results of intelligence, language and motor (运动)skills tests from when they were aged three. They also suggest that even in early life, there are signs showing which people will have a healthier life.

So, what's the point of knowing that a slower walking pace might mean a smaller brain? Researchers say measuring walking speed at a younger age and understanding what this might mean could be a way of testing treatments to slow human aging.

【推荐1】Overhead bridges are found in many parts of Beijing, especially in places where traffic is very heavy and crossing the road is dangerous.

The purpose of these bridges is to enable pedestrians (行人) to cross roads safely. Overhead bridges are used to very much the same way as zebra crossings. They are more efficient(有效的)although less convenient because people have to climb up a long flight of steps. This is inconvenient especially to older people. When pedestrians use an overhead bridge, they do not hold up traffic. However, when they cross a busy road using a zebra crossing, traffic is held up. This is why the government has built many overhead bridges to help pedestrians and to keep traffic moving at the same time.

The government of Beijing has spent a large amount of money on building these bridges. For their own safety, pedestrians should be encouraged to use them instead of risking their lives by dashing across the road. Old people, however, may find it a little difficult climbing up and down the steps, but it is still much safer than walking across the road with all the danger of moving traffic.

Overhead bridges serve a very useful purpose. Pedestrians, both old and young, should make it a habit to use them. This will prevent unnecessary accidents and loss of life.

【推荐2】Lots of kids hate school, a new study found. Usually this kind of feeling doesn’t last long. But what happens if you feel this too much? School is a fact of life and getting a good education can help you build the kind of future life you want. So let’s talk about school and what to do when you don’t like it.

If you don’t like school, the first step is to find out why. You might not like school because you don’t have enough friends, or maybe you don’t get along with your teachers. Sometimes it’s a big problem with your classes and schoolwork. You may be getting farther and farther behind, and it may seem like you’ll never catch up.

When you know why you don’t like school, you can start taking steps to make things better. It’s a good idea to talk to someone about your problems with school. Your mum, dad, teacher or school counsellor (顾问) will be able to help you. Another good idea is to write down your feelings about school in a notebook. It’s a great way to let out emotions (情绪). Remember you don’t have to share what you’ve written with others.

【推荐3】Children have their own rules in playing games. They seldom need a referee (裁判) and rarely take trouble to keep scores. They don’t care much about who wins or loses, and it doesn’t seem to worry them if the game is not finished. Yet, they like games that depend a lot on luck, so that their personal abilities cannot be directly compared. They also enjoy games that move in stages, in which each stage, the choosing of leaders, the picking-up of sides, or the determining of which side shall start, is almost a game in itself.

Grown-ups can hardly find children’s game exciting, and they often feel puzzled at why their kids play such simple game again and again. However, it is found that a child plays games for very important reasons. He can be a good player without having to think whether he is a popular person, and he can find himself being a useful partner to someone of whom he is ordinary afraid. He becomes a leader when it comes to his turn. He can be confident, too, in particular games, that it is his place to give orders, to pretend to be dead, to throw a ball actually at someone, or to kiss someone he has caught.

It appears to us that when children play a game they imagine a situation under their control. Everyone knows the rules, and more importantly, everyone plays according to the rules. Those rules may be childish, but they make sure that every child has a chance to win.