【推荐1】Push-ups (俯卧撑) are arguably the most classic move in fitness-and for good reason. For one thing, a no-equipment exercise means you can break into a workout no matter where you are. And if you’re going to do just one move, push-ups are a good choice.     1     Not bad for such a simple move!

But here’s the thing: Push-ups aren’t quite as simple as they seem.     2     And if you want to get the result, it’s key to get the form right. A proper push-up requires you to keep your back straight like a board, maintaining that form while you lower yourself to the floor. If you’ve been doing 20 push-ups at a time but your back is arched (拱形的), you’re just working against yourself. And you won’t get the results you’re looking for. Bad form puts you at risk for injury.

    3     It completely changes the mechanics (力学), and most people do it wrong with knees. Bad form can hurt your shoulders and back. Instead, keep your feet on the floor as usual, but place your hands on a raised surface, like a chair. Beginners should start with three sets of five, working slowly and concentrating on upper-body move.     4    .

Once you’ve mastered three sets of ten, move to a lower surface, like a step platform. Again, aim for three sets of ten before moving on to your final goal: a standard floor push-up.     5     When you get into full push-ups, you should see your arms getting more firm.

【推荐2】One of the biggest reasons people drop an exercise program is lack of interest.     1    . The good news is there are tons of different sports and activities to try to see which one inspires you.

When picking the right type of exercise, it can help to consider your workout personality.     2     If so, solo sports like running, biking, or snowboarding could be for you. Or do you like the shared motivation and companionship that comes from being part of a team? School sports, intramural leagues, club teams, and pick-up games are great ways to stay active with others.

    3    . For example, whether your chosen activity is affordable and available to you (Activities like horseback riding may be harder for people who live in cities, for example.) You’ll also want to think about how much time you can set aside for your sport.

It’s a good idea to talk to someone who understands the exercise, like a coach or fitness expert at a gym.     4    

Doctors know that most people benefit from regular exercise, even those with disabilities. If you have a health problem or other concern (like being overweight or very out of shape), talk to your doctor before beginning an exercise plan.

Considering the benefits to the heart, muscles, joints, and mind, it’s easy to see why exercise is wise.     5     Even small things can count as exercise when you’re starting out -like taking a short bike ride, walking the dog, or raking leaves.

【推荐3】Humans were made for walking. It's kind to our bodies and great for our waistlines. And best of all, it's a great way to see new things and meet new people!

Studies have shown that taking a walk every day significantly reduces your risk for heart disease and high blood pressure.    1    . Maybe you're getting tired of tracing your same old route day after day, or maybe you're new to walking. It's time to accept the idea of walking with a purpose.

To get started, sit down with a map and make a plan. Ask yourself, what do you want to get out of walking apart from the health benefits? Do you want to meet other people? See new places? Get out into the wilderness or explore a city?    2    .

If walking alone is what you're after, ask about local hikes that get you out of town and into the wilderness or countryside.    3    , call up your friends and schedule walks with them. Ask your friends where they like to walk and go there.

    4    ? Then tie on your walking shoes and prepare to get to know the city from the ground up! Many of our great historic cities offer detailed and well-planned walking tours. And small towns generally have a scenic route that will carry you past its best parks, shops and cafes.

From the benefits to your heart to your overall happiness, walking is just plain good for you.    5    . Just don't forget the sunscreen, hat, and plenty of water.