1 . Want to add a simple movement to your daily life? Walking may be your best choice.    1    .

Walking is good for your heart

Walking is considered as cardio（有氧的）exercise, no matter the speed at which you take it. Studies show that walking can reduce the risk of heart disease and lower your resting heart rate and blood pressure.    2    . You can go for a 30-minute walk once a day or break it up into three 10-minute parts.

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What benefits physical health often benefits mental health-the same is true for walking. Just five minutes of walking can lower anxiety. If you have any kind of green space nearby, try to take advantage of it. One study showed that people who went on a 90-minute nature walk reported fewer bad feelings.

Walking can improve your sleep

    4    . Getting outside in the day for a walk can also help you stay awake in the morning and get sleepier toward the night. If a nighttime walk is your preference, experts suggest you finish it three hours before bedtime.

Walking can help with fat loss

Walking is a type of cardio workout that is good for fat loss and can help you achieve or keep a healthy weight. It should be done regularly and for long periods of time.    5    . A brisk（轻快的）pace refers to a 17-to 15-minute mile, or 50%to 70%of your maximum heart rate.

2 . My boys have been on different sports teams for as long as I can remember.     1     Team sports aren’t all about physical benefits(益处). They are a great way for kids to explore and develop lifelong skills. Here are some ways kids can benefit from team sports.

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This is an important lesson to learn from sports and carry into the future. Good coaches teach athletes to lose with dignity(尊严)，and that there’s always a lesson to learn from each loss and failure.     3     But what makes me most proud is when I see my boys shake the hands of opponents(对手)after every game, no matter what the results are.

Team sports teach kids hard work pays off.

Nothing worth having comes easy. Talent(天赋)plays a role in the early years, but as athletes grow, it’s the hard workers that rise to the top.     4    , but mastering a skill can only be reached with special focus and hard work. Accordingly, hard work creates confidence, which in turn benefits kids’ sports.

Team sports teach collaboration(合作).

Each person on the team has their own skills and characters. Coaches usually put players in different places to show their ability.     5    . It also teaches them to work toward something that cannot be done alone.

5 . Is there a way to turn back the clock on your age? A new study says yes. Exercise can make you look younger. At least it can lower your fitness age—that is the measure of how well your body works.

A study of athletes in the National Senior Games found that their fitness age was more than 20 years younger than their chronological age. The games took place in the Midwestern state of Minnesota.

Tony Diamond took part in the games. Every morning he went to a local park and walked fast for an hour. Then, the retired navy captain ran for an hour.

Two or three times a week, he went to a gym for muscle(肌肉) training. Mr. Diamond won three medals at the 2015 National Senior Games.

“My current age is 86 years old, and my fitness age is 44. I think I am in such good physical condition because I do a lot of exercise during my life. I have been exercising since I was a little boy,” said Mr. Diamond.

“I'm 62 years old and my fitness results showed that I was 32 years,” said Ms White.

Ms. White and Mr. Diamond are some of the 5,000 Senior Games participants who took part in the fitness age study.

Pamela Peeke was an assistant professor of medicine at the University of Maryland. She worked on the study with Ulrik Wisloff at the Norwegian University of Science and Technology. Mr Wisloff developed a fitness calculator.

An online calculator is available for anyone to use for free. Ms. Peeke says there are benefits from attending this test.

The National Senior Games take place every two years. They are the competition for athletes older than 50. The games include a variety of sports.

This year the average age of the people competing was 68. But their average fitness age was 43.

6 . A lot of teenagers in middle school want to do more sports.     1    . But some students don't really know the benefits of doing sports. Here are some reasons for doing sports.

Watching TV and playing video games are becoming more and more popular among teenagers.     2    . But getting teenagers to take part in a sport gives them an opportunity to go out and socialize with others.     3    . What's more，they will learn how to work with others and get along with others harmoniously.

One of the biggest problems in our society today is obesity，and it's not just a problem with adults. More and more kids are becoming overweight.     4    .

Encouraging teenagers to do more sports also benefits parents. It is a great way for parents to show they love their kids.     5    . This is a great way for parents to spend time with their teenagers and talk to them.

Doing sports is a great way for teenagers to get out of the house，get moving，make friends and keep healthy. So why not join in and get into sports today？