2 . For people suffering from depression, there’s an all-natural treatment they should use — getting more exercise. It could help fight depression, even if people have a genetic risk, new research shows.

For the study, researchers collected information from nearly 8,000 people and found those with related genes were more likely to have depression over the next two years after examining them. But that was less likely for people who were more active at the study’s start, even if they had a family history of depression. Higher levels of physical activity helped protect even those with the highest genetic risk of depression.

Both high-intensity (高强度) exercise and low-intensity activities were associated with a reduced risk of depression. Adding four hours of exercise a week could lower the risk of a new episode (一段经历) of depression by 17%, according to the study. “Our findings strongly suggest that, when it comes to depression, being physically active has the potential to remove the added risk of future episodes in individuals who are genetically risky,” said lead author Karmel Choi. “On average, about 35 additional minutes of physical activity each day may help people to reduce their risk and protect against future depression episodes.”

Depression is a common mental illness globally, with more than 264 million people affected. “Depression is so ubiquitous, and that underlines the need for effective approaches that can impact as many people as possible,” Choi said. And mental health and primary care providers can use the findings to advise patients that there’s something meaningful they can do to lower their risk of depression.

4 . Dragon boating is a team sport that has its roots in ancient China. The boats are decorated with a dragon head and tail. In recent years, cancer survivor groups have got involved in the sport to help make friends and help rebuild their lives.

On a recent Saturday morning, a group of 20 women were on a boat in the Anacostia River in Washington DC. They moved their paddles (船桨) in rhythm with the call of a coach. The women belong to the dragon boat team GoPink!DC, which trains weekly. It also races against other breast cancer survivor teams in the Dragon Boat Festival. As a result, GoPink!DC won medals in this Washington dragon boat festival.

Lydia Collins joined the team five years ago after finding out she had breast cancer. “I was told by my doctor that I developed breast cancer. I was depressed because of my illness — I lost all interest in life and wouldn’t even get out of bed to eat. But now I love the team spirit. I just love everything about it. It is like a floating support group on the water.” The paddles are breast cancer survivors and their supporters.

Annette Rothemel helped set up the group in 2006. She is a researcher of the National Institutes of Health as well as a breast cancer survivor. “It is sort of an easy entry sport because on the same boat people at different levels can be doing the same sport.” But Ms Rothemel says dragon boating can be physically demanding, especially for someone who is sick and getting treatment for cancer.

“It’s hard but I think you have to challenge yourself in life. This is something I look forward to. I get to be out here with my sisters and supporters that understand what I’m suffering and help motivate me. So it makes me stronger and it makes me feel better.” another cancer survivor Rhonda Hartzel said.

Annette Rothemel says the cancer survivors feel a sense of sisterhood and share good times when they paddle together. She says both feelings are treasured by the team.

5 . Sailing is one of the most fun and exciting ways to enjoy the world’s great bodies of water. You can sail wherever you find enough water and a little wind to navigate (导航) a boat.     1     Those with less spare time who are only looking for a fun way to relax can enjoy sailing near the shore on the closest body of water.

Sailboats come in all sizes.     2     Learning to sail will allow you to enjoy the water year-round, since you can still sail when the water becomes too cold to swim or water-ski. The art of sailing will open your eyes to a whole new world of water sports.

    3     You control the boat by using a rudder (船舵) and sometimes other more complicated skills. Through the management of the sails, a sailor can control the force of the wind in them, which can change the direction and speed of the boat.

Sailing is a rather complex art.     4     Before you begin, you will need to become familiar with the parts of the sailboat. You must be able to swim well and you need to know first aid, so you are prepared if there is an emergency. Then you need to learn the basics of sailing, such as judging the wind, understanding the conditions of the water, and knowing how to handle the boat.

Sailing is an amazing way to stretch (拓宽) your boundaries. You will find new ways to enjoy water sports from the deck of a boat.     5