1 . Tai chi, a traditional, slow-moving form of Chinese physical exercise, is known to increase flexibility and improve balance. New research has been conducted to determine whether tai chi has an influence on lowering blood pressure in people with prehypertension (高血压前期).

In the study, Chinese scientists put 342 adults with prehypertension into two groups. The average age of people taking part in the study was 49. About half the participants (参与者) took part in aerobic exercise, including jogging, climbing stairs and cycling. The other half was trained to practice tai chi. Both groups got hour-long exercises four times a week.

Nearly 22% of the people who practiced tai chi saw their blood pressure fall to be normal, compared with nearly 16% of people in the aerobic exercise group. And fewer patients in the tai chi group went on to develop high blood pressure than patients in the aerobic exercise group.

So what is it about tai chi that helps lower blood pressure? “The practice tends to get more of a response from the parasympathetic (副交感的) nervous system, which is the network of nerves that relaxes your body after periods of stress or danger,” says Ruth Taylor-Piliae, a professor at the University of Arizona’s College of Nursing.

“I think the beauty of tai chi is that you don’t have to have a special gym membership, you don’t have to have special clothing,” Taylor-Piliae says. “Once you learn tai chi, you can do it anytime and anyplace. And it does provide a calming and relaxing effect.”

Evidence suggests it can also help protect against cognitive fall and even improve memory. But you have to practice it continually to get the most benefit.

3 . Starting a daily running routine needs determination. Looking back on my old running routine, it wasn’t so much the passion that affected my sticking to a regular schedule — but it was the environment. There had to be no rain pouring down, there had to be not many people on the basketball court and the ambient (周围的) temperature had to be just right. Or maybe I was just making an excuse for myself not to get up at 5 in the morning?

I was quite successful at doing so when I was 15 and when it was summer. When I was overweight, I ate more snacks than the actual full meals in a day, and I hardly got off the sofa. One summer day, I decided that it was time to put a stop to the idea that I was just the fat kid. I didn’t want to put in that box anymore. There was a tipping point (临界点) where inspiration happened, and discipline (自律) just took over from there. I needed to make sure that I ran 10 laps of the park a day — this was the contract (契约) I made with myself that summer. And if I achieved that, I knew I’d be closer to my goal of being just a kid with normal weight.

Ten laps, six days a week — sometimes no breakfast, hardly a bite at dinner, one snack a day—this lasted two months. I’d lost over 30 pounds that summer, which was roughly a quarter of my body weight. Some days, I didn’t have the motivation. But the contract I made with myself kept reminding me — if I’d break it, would I even bother making future self-contracts anymore? There were sleepy days, and there were days when I should have rested my trembling knees, but discipline won over them all.

6 . As China’s first ever full-time Formula One (世界一级方程式锦标赛) driver, Zhou Guanyu makes a living by doing the sort of things many people can only dream about: traveling the world and racing in a fast car.

“I think the only ______ between Formula One and a roller coaster is that you have to be ______ where you’re going, and you have to be at 100% of yourself,” Zhou told CNN.

Zhou has been putting his all into ______ since he was a young boy ______ in Shanghai. Today, Zhou is predicted to become F1’s answer to Yao Ming, who is often praised for making basketball ______ in China.

It was back in Shanghai in 2004 that-at just 5 years old-Zhou ______ Rubens Barrichello win the first ever Chinese Grand Prix on TV. The moment helped to ______ his interest in racing and has ______ with him ever since, he said.

There was a ______ of Chinese racing role models, so he ______ a path of his own. A very important moment in his racing life came at age 12, when he ______ Shanghai for Sheffield in the United Kingdom to ______ his development with the strawberry Racing Krting team. The move put him on the road to achieving his ambitions.

Zhou is often ______ to the former NBA player Yao Ming, who is also a sport star from Shanghai. “Who knows, maybe in 10 years’ time. I could have the same ______. And that is my aim ______,” he said.

9 . As is known to all, sports are necessary, but many people are worried about getting hurt in sports. The equipment（装备）you wear while taking part in sports and other activities is key to avoiding injuries（受伤）.

Start with helmets（头盔）. They’re important for sports and activities such as football, baseball, softball, biking, horseback riding, skateboarding, inline skating, skiing, and snow boarding—to name just a few.    1    Every helmet should be replaced after any accident, as there can be more problems you can’t see.

    2    Sports participation（参与）is the leading cause of eye injuries in teens, but proper fitting protective eyewear can reduce the risk of serious eye injury by 90%. Don’t just wear your regular glasses when you’re on the court or field.    3    

Wear a mouthguard if you play a contact sport where head injury is a risk, such as football, basketball, volleyball and boxing.    4    They can be fitted for your mouth by a dentist（牙医）or bought at sports stores.

And last but not least, the right footwear can keep you from tripping and falling. You know that sports like football, baseball, softball, and soccer require cleats（防滑鞋）.    5    Ask your coach or doctor what shoes are best for your sport.