【推荐1】Teenagers' fitness is now a major concern, to which physical exercise is very important. It reduces stress and improves fitness. Exercise makes your body strong, and helps you to keep the right body weight. Sports scientist Dr. Helen Lopez offers the following advice to teenagers: "First, you need to find out your present level of fitness.Then you can design a programme that will help you become healthier."

Dr. Lopez suggests that there are three levels of fitness that need a change of lifestyle. "Overweight" means that the person gets very little exercise and often has a serious weight problem."Inactive" means that the person does not join in many physical activities, but is not seriously overweight. "Active" refers to people who take part in sports and other physical activities, but are not at a high fitness level.

According to Dr. Lopez, overweight teenagers should keep active to keep healthy. "Ride a bike, play volleyball or basketball for a while, and go for a twenty- minute walk each day. All these will help to burn calories." Inactive teenagers should do similar activities, but add some bending and stretching exercises, such as push-ups and sit-ups, starting with twenty each day. "Inactive people can take a little more exercise than overweight people because their bodies are stronger," said Dr. Lopez. The same principle applies to active teenagers.

Dr. Lopez suggests one hour a week or more on running and other forms of intensive exercise (强化训练), together with fifteen minutes a day spent on stretching and bending activities. "These are really important in order to prevent injuries," Dr. Lopez said. Some weight-training and other body-strengthening exercises could also be planned in the programme in order to increase the person's strength.

【推荐3】Japanese fans who watched their national team be defeated by the Ivory Coast on Saturday showed it is possible to lose graciously (优雅地), when they stayed behind after the match to help clean up.

Despite seeing Japan's Blue Samurais lose 2-1 against the Ivory Coast' s national team at the Arena Perambuco in Recife, the Japanese audience armed with plastic bags searched their side of the stadium and gathered up dropped litter. While gathering waste after a sporting event is customary in Japan, the audience' s actions came as a shock to football fans from other countries.

This isn't the first time the Japanese have taken trash outside the stadium. The 1998 FIFA World Cup held in France was the first ever World Cup that Japan had qualified for. After their first group game against Argentina, the Japanese fans gave the world a lesson in politeness and respect by actually cleaning the football stadium seats. They picked up all the trash around them whether it was theirs or not. They then walked out and threw the trash in the garbage cans before leaving.

The all-around cleanliness of Japanese large cities comes as a culture shock to people coming from other big cities in the world. This tidiness is not due to millions of dollars spent on street cleaners and "Let's clean-up our city" campaigns. It's not due to effective public works or community service. It's due to one simple thing: They don't throw their rubbish on the floor. This unique and rare concept allows for both huge cities and the countryside to stay neat and tidy.

To reinforce this behavior, the common signs in Japan ask people to take their litter home with them. Then, to reinforce the sign, hey usually have no garbage cans in the parks. So when faced with the choice of throwing their garbage on the ground or keeping it with them, they keep it. They don’t need a “Don't Litter” or Keep Japan beautiful” sign. They have been doing it their whole lives and are used to taking their garbage with them.

【推荐1】There is nothing in the US quite like Black Friday. Before midnight on Thursday, in malls across the US, people start queuing up outside the locked entrances of stores, making longer and longer lines, holding coupons(优惠券), sipping coffee and hot chocolate, rubbing their hands and stamping(跺脚) their feet for warmth, excitedly chatting, and waiting for the clerks to open the door when the time arrives.

Black Friday, the day after Thanksgiving, “has become in recent decades a special American holiday”, said the International Business Times. Indeed, up to 147 million Black Friday shoppers were expected to put up with the dark of night and the elbows(手肘) of other shoppers so that they could bring home some bargains, according to the US National Retail Federation.

But why does the shopping festival have such a name?

The name was first used in Philadelphia in the 1970s. The streets and sidewalks of the city became so packed with traffic and crowds on the day after Thanksgiving Day that the local police did not look forward to it. Because of this, they called the day “Black Friday”, said The Huffington Post. However, others believe that Black Friday takes its name from the fact that because of the increase in sales on the day, shops are able for the first time in the year to move out of the “red” —that is, debt—and into the “black”, or profit. Businesses, of course, try to take advantage of this day. A decade ago, retailers(零售商) opened at 5 or 6 am. Now, many of the big stores open at midnight.

People really seem to like the whole experience of queuing up before midnight, “for it isn’t just about the bargains”, noted CNN. “For many shoppers, it’s just fun to be part of a large crowd. Those who go to the malls at midnight are driven by the same thing that makes a million people get together in Times Square each New Year’s Eve.”

【推荐3】On a recent spring morning. Susan Alexander, a retired government intelligence analyst, left her Maryland home, climbed into her Volkswagen Passat and drove about three miles to pick up two strangers. She battled rush-hour traffic on the Capital Beltway and George Washington Memorial Parkway before dropping them off at Reagan National Airport. She didn't earn a cent for her trouble, and that was the point.

Alexander is a member of the Silver Spring Time Bank-one of more than 100 such exchanges around the world trying to build community by exchanging time credits for services instead of dollars and cents. “I have time,” she said. “I like giving the gift of time to other people. “

In Alexander's case, passengers Mary and Al Liepold were grateful for the ride, but it wasn't charity. Mary,a retired writer and editor for nonprofit organizations, used time credits she banked for editing work and baking. Senior citizens who don't drive, the Liepolds cashed in their credits to catch a flight to Montreal for a five-day vacation.

Without money changing hands or shifting between virtual accounts, the airport drop-off was more like a coffee party than a taxi ride. Driver and passengers chatted about projects they've completed for the time bank, and no one raised an eyebrow when Mary said she likes “to avoid the conventional economy. “

“The beauty of this is that you make friends,” Mary Liepold said. “You don't just get services.”

The Silver Spring Time Bank formed in 2015 and has about 300 members, said co-founder Mary Murphy. Last year, she said, l,000 hours were exchanged for basic home repairs, dog walking, cooking and tailoring, among other services, without the exchange of money. “ You get to save that money that you would have spent,” she said. “You get to meet somebody else in your community and get to know that person. That's a bonus that's part of an exchange. “

A deal performed partly to make friends would seem to go against classical economics and one of Benjamin Franklin's most memorable sayings:”Time is money. “ To those at the forefront of modern time-banking,thatis the appeal.