3 . Many people have weight(体重) problems. These problems are bad for their health. One of the biggest reasons is that we sit around too much. So, the best way to lose weight is to move your body.

Turn off the TV. It’s the first thing you need to do. Once a week, turn off the TV and play some sports with your family. You can do something more interesting than sitting in front of the TV, such as playing games and taking a walk.

Walk more. Look for small ways to walk more. When you get the mail, take a walk around the house. Take the dog for a walk each day or ride your bike for 10 minutes before getting ready for work.

Do some housework. Watering the flowers, cleaning the windows, washing clothes and so on. These kinds of activities may not be vigorous(有力的) exercise, but they can keep you moving.

4 . We know that spending lots of time sitting down isn’t good for us, but just how much exercise is needed to match the negative health effects of sitting down all day? Research suggests about 30—40 minutes per day of building up a sweat should do it.

Up to 40 minutes of“moderate(温和的)to vigorous(有力的)intensity physical activity” every day is about the right amount to balance out 10 hours of sitting still, the research says—although any amount of exercise or even just standing up helps to some extent.

That’s based on a study published in 2020 analyzing nine previous studies, involving a total of 44, 370 people in four different countries who were wearing some form of fitness tracker. The analysis found the risk of death among those with a more sedentary(久坐的)lifestyle went up as time spent engaging in moderate-to-vigorous intensity physical activity went down. In other words, putting in some reasonably intensive activities—cycling, brisk walking, gardening—can lower your risk of an earlier death.

While analyses like this one always require some detailed dot-joining across separate studies with different volunteers, timescales and conditions, the benefit of this particular piece of research is that it relied on relatively objective data from wearables—not data self-reported by the participants.

The research based on fitness trackers is broadly in line with the 2020 WHO guidelines, which recommend 150—300 mins of moderate intensity or 75—150 mins of vigorous intensity physical activity every week to balance out sedentary behaviour.

Walking up the stairs instead of taking the lift, playing with children and pets, taking part in yoga or dancing, doing household chores, walking, and cycling are all put forward as ways in which people can be more active—and if you can’t manage the 30—40 minutes right away, the researchers say, start off small.

6 . Whether you prefer solo dancing or being involved in a more formalized program, dancing offers the obvious plus to your physical health. You're not only moving your body in a rhythmic way and expressing feelings but also burning calories in your body and getting a workout for sure.

In a recent study, researchers compared the effects of walking, stretching and dancing on the wiring and gray matter of the aging brain. The result showed dancing had the significantly positive effect.

In the experiment, after volunteers in their 60s and 70s with healthy brains didn't show signs of cognitive (认知的) disorder, researchers placed them in three groups at will. One group walked, another group stretched and did balance training and the last group learned country dancing. The arrangements of the dancing became progressively more challenging over time. They all did the assigned activity for one hour a day, three times a week. After a period of six months, the volunteers' brains were re-scanned and compared to their brains when they had begun their voluntary work.

Agnieszka Burzynska, the study's lead author who is currently a neuroscientist and director of the BRAiN Lab at Colorado State University, found only one group showed a memory improvement — the country dancers. The participants who learned country dancing now had richer white matter in the part of the brain that processed memory. White matter usually breaks down as a person ages, which may lead to cognitive decline. Dancing, therefore, protected the brain from aging-caused neurodegeneration. So, dancing is not just an aerobic activity good for your physical health. It helps your brain, too!

Country dancing, ballroom dancing, tango and waltz are all done with others. When you take part in these dances, you're involved in a beneficial social activity as well. You are also cognitively motivating your brain as you learn the steps of the dances. Dancing therefore might be one of the best physical activities you can choose for brain health.

8 . The Biggest Stadiums in the World

People have been pouring into stadiums since the days of ancient Greece. In around 80 A.D., the Romans built the Colosseum, which remains the world’s best known stadium and continues to inform contemporary design. Rome’s Colosseum was 157 feet tall and had 80 entrances, seating 50,000 people. However, that was small fry compared with the city’s Circus Maximus, which accommodated around 250,000 people.

These days, safety regulations-not to mention the modern sports fan’s desire for a good view and comfortable seat — tend to keep stadium capacities (容量) slightly lower. Even soccer fans tend to have a seat each; gone are the days of thousands standing to watch the match.

For the biggest stadiums in the world, we have used data supplied by the World Atlas list so far, which ranks them by their stated permanent capacity, as well as updated information from official stadium websites.

All these stadiums are still functional, still open and still hosting the biggest events in world sport.

·Rungrado 1st of May Stadium, Pyongyang D.P.R. Korea. Capacity: 150,000. Opened: May 1,1989.

·Michigan Stadium, Ann Arbor, Michigan, U. S. Capacity: 107,601. Opened: October 1, 1927.

·Beaver Stadium, State College, Pennsylvania, U. S. Capacity: 106,572. Opened: September 17, 1960.

·Ohio Stadium, Columbus, Ohio, U. S. Capacity: 104,944. Opened: October 7,1922.

·Kyle Field, College Station, Texas, U. S. Capacity: 102,512. Opened: September 24, 1927.