Since the 2022 Winter Olympic Games were successfully held in Beijing and Zhangjiakou, the Olympic spirit has been widely spread all around China.

Yours,

Li Jin

5 . Running and walking are both excellent forms of exercise. Those who regularly do either usually have healthier hearts, stronger bones and lower body weights than those who do little exercise. But does it matter whether you spend time walking or running? Arguments can be made for both, and which is right for you depends on your goals and your present fitness level.

“The key difference between running and walking is how many calories you are burning — not per mile, but per minute of exercise,” says Paul D. Thompson, a doctor at Hartford Hospital. “Running is a more efficient movement and it’s more demanding on the body, so it burns more calories per minute,” Thompson says. “But if you’ve got the time to walk long enough to burn the same amount of calories, then walking is fine.” That said, if your final goal is to lose weight, chances are that neither running nor walking alone is going to do the trick. Research has shown that it needs to be done along with calorie control.

In a recent study that analyzed data from nearly 50, 000 people, researchers found that runners’risk of heart disease was 4.5 percent lower than that of those who were inactive. But walkers who burned the same amount of calories daily had a risk level that was 9 percent lower than those who were inactive.

“Running gets the reputation for causing injuries because many people who are just starting to run try to do too much too quickly,” says Carol Ewing Garber, a professor at Columbia University. “And they often get injured as a result. If you want to progress from walking to running, do it slowly, gradually increasing your speed, distance and the frequency of your runs?”

Running may be more highly-intense and calorie-burning than walking, but walking is a great way to ease into exercise and make sure you are staying physically active every day. The bottom line is that getting exercise of any kind is beneficial — if you keep doing it.

“The best exercise is the one you are going to do,” Thompson says. “There are extra benefits to be gained from running, but what’s most important from a public health point of view is that everyone gets out and does some kind of exercise?”

Liu Genghong, aka Will Liu, a singer and     1     (compose) from Taiwan has     2     (expect) become an online hit for livestreaming fitness routines from his home. One of his most-watched fitness routines     3     (set) in "Herbalist Manual" (本草纲目) from Jay Chou’s Still Fantasy album.

Liu’s workout livestream has taken the Internet     4     storm. In his livestreams, Liu and his wife appear     5     (energy), friendly, happy and super fit. They exercise and dance     6     up-beat songs while     7     (explain) and showing their moves, often encouraging those participating from     8     (they) own living rooms.

Although Liu’s dance     9     (move) look simple, they are often too intense for his audience     10    (follow).

10 . Competing in the Mongol Derby

Standing at the finishing line, 70-year-old Bob Long spent a while reflecting on the achievement he’d just made. Behind him was the wild, endless Mongolian grassland extending into the distance. This American had just become the oldest person to ever complete and win the Mongol Derby, the world’s longest horse race.

Long, a rider all his life, entered the race after being inspired by All the Wild Horses, a movie based on the exhausting event.

Fearing that he wouldn’t be able to complete it, he set about preparing his mind and body for this “hardest, toughest, most demanding thing you can do on a horse”, an annual 1,000-kilometer race that was recognized as the world’s longest horse race by The Guinness Book of Records in 2011. He confirmed his belief that preparation can surpass (超过；胜过) youth, as some of the other riders were less prepared.

Although Long had been riding horses for many years, the hardship and uncertainty of the task pushed him to his limit and forced him to depend entirely on his own will. The race organizers had provided an extensive support network to keep an eye on the participants from afar. Despite that, the physical pressure of riding such a long distance made simple things like squatting (蹲) down at the end of the day almost impossible.

Along the vast race course there were unpredictable circumstances beyond Long’s control, however well prepared he’d been. Weather was one of them, which could switch from heavy rain to burning sun unexpectedly.

Above all else, the biggest obstacle was the state of mind. Without a living soul in sight, Long was desperate for interaction, guidance, and comfort. This feeling of loneliness accounted for his hope that one of his fellow competitors would catch up.

Regardless of the hardship, Long felt a sort of spiritual adventure while traveling through the wilderness. He was provided with some memorable moments while connecting with nature. He also grew to love the country and the communities along the route.

Still holding the passion for riding, Long never dismisses the idea of competing in another Mongol Derby.