In the past year, I had an unforgettable experience of learning tai chi. Honestly speaking, I admitted that I     1     (feel) hesitant at first but with time passing by, it really had a huge effect on me     2     (physical) and mentally. Not only were I deeply impressed by the moves that caught my imagination, such as “white crane spreading its wings” and “golden rooster standing on one leg”, but also I     3     (inspire) to explore Chinese culture.

It is all about keeping a balance between yin and yang,     4     are believed to form the unity of opposites. The practice of taichi aims     5     (maintain) the balance of our body through opposite     6     (movement): up and down, left and right, forwards and backwards, breathing in and breathing out. By performing the routine, tai chi eventually brings     7     a state of physical and mental peace. No wonder it is a best way to relax your mind and body.

I also experienced a short period of tiredness and boredom. Thanks to the patient guidance of professional coach, I gradually found to my     8     (satisfy) that I could focus on peace of mind and sleep better,     9     (enable) me to stay cool under pressure. I am sure I will continue to practice tai chi and enjoy     10     benefits it has brought me.

Many young people wants     1     (become) great athletes. They exercise and lift weights in the gym. But the fact is that they don’t become stronger,     2     makes them unhappy.

Therefore, some of them are considering     3     (take) pills, which they think will help them become     4     (strong) than before. However, the truth is that these pills usually have some unintended side     5     (effect). Some of them may even affect     6     (they) liver or heart.     7     fact, some great athletes such as Griffith Joyner, died very young because they     8     (take) some pills.

For the above reasons, I suggest that young people be     9     (care) not to take pills.     10     best way to become stronger is going to a gym to work out.

5 . The 19th Asian Games was held in Hangzhou, capital of East China’s Zhejiang Province from September 23 to October 8, 2023.

The Asian Games is the largest sporting event in Asia. Its predecessor (前身) was the Far Eastern Games. In 1948, Guru Dutt Sondhi, the leader of Indian sports, felt that the Far Eastern Games were not good enough to reflect the level of Asian sports and the unity spirit of Asian people, and suggested establishing the Asian Games so that all Asian countries could participate.

The Hangzhou Asian Games is the third Asian multi-sport event held in China, with 12,417 athletes from all 45 Asian countries and regions participating. Some rising sports that have recently gone viral among young people made their first appearance at this year’s Games, such as break dance and e-sports. Weiqi, a mind sport, has returned to the Hangzhou Games after a 13-year absence since it appeared at the Guangzhou Games in 2010. Certain regional sports in Asia, especially dragon boat racing, kurash, and sepak takraw, though not recognized as Olympic sports, were medal-awarded events at the Asian Games.

In the lead-up to the sporting event, the design details of the victory ceremony elements, including bouquets (花束), trays, and podiums, were revealed. The bouquet, named “Fruits of Victory”, blends traditional Chinese elements such as rice ears and lotus pods, signifying fruitful harvests, and wishes the athletes a journey of accomplishment and honor. The medal tray’s design is inspired by the ripples of the West Lake and describes the elegance of lakes and hills. The podium sports a purple rainbow on its outside, reflecting energy and innovation (创新). Its surface, painted in white, shows the spirit of unity, harmony and mutual success among Asian nations and regions.

With the Games fully prepared by organizers, it has surely impressed all the athletes and participants, leaving a legacy (遗产) of a smart and green event for people.

6 . How to Begin Your Running

Running is a fantastic way to improve your fitness, boost your mood, and connect with the great outdoors. If you’re new to running, it can be a bit terrifying, but with the right approach,     1     . Here are five essential tips to help you kickstart your running journey.

Invest in Proper Running Gear: The first step to a successful running journey is investing in the right gear (装备) .     2     . Additionally, comfortable moisture-wicking (排湿吸汗) clothing and a supportive sports bra (for women) can make your runs more enjoyable.

Start with a Walk-Run Strategy: Don’t rush into long-distance runs. Begin with a walk-run strategy to build your stamina (耐力) . For instance, run for 1-2 minutes, then walk for 2-3 minutes.     3     .

Set Realistic Goals: It’s vital to establish achievable running goals. Your initial goals could be as simple as running for 20 minutes without stopping, or completing your first 5K. Having objectives in mind keeps you motivated and on track.

Maintain a Consistent Schedule: Consistency is the key to progress. Decide on a schedule that works for you, whether it’s early morning, during lunch breaks, or in the evening. Stick to your plan to establish a routine.

         4     : Pay attention to your body’s signals. If you experience discomfort or pain, don’t push through it. Rest when needed, and consider cross-training activities like swimming or cycling to prevent overuse injuries.

Starting your running journey can be a rewarding experience, both physically and mentally. With the right gear, a gradual approach, realistic goals, consistency, and a focus on your body's signals,     5     . Lace up those running shoes and take your first steps toward a healthier, more active lifestyle!

7 . Our much-loved 100-Word-Story Competition is back!

Our 100-word-story competition is your chance to show the world your storytelling talents!

Your stories should be original, unpublished and exactly 100 words — not a single word shorter or longer! Entries are now open and the submission deadline is January 5, 2024. Multiple entries are allowed per person. We are unfortunately only able to consider UK-based entries.

Please ensure that submissions are original, not previously published and exactly 100 words long (not including title). Don’t forget to include your full name, address, email and phone number when filling in the form. We may use entries in all print and electronic media.

There are three categories — one for adults and two categories for schools: one for children aged 12-18 and one for children under 12.

Please submit your stories by 5pm on January 5, 2024 either online or by post addressed to:

Reader’s Digest

100 Word Story Competition

Warners Group Publications

West Street

Bourne

PE109PH

The editorial team will pick a short list of entries, and the three best stories in each category will be posted online at readersdigest. co. uk on February1, 2024. You can vote for your favourite, and the one with the most votes will win the top prize and receive ￡1,000. Voting will close on February 29, 2024 and the winning entries will be posted online on April 16, and published in our May 2024 issue.

PS: Reader’s Digest is a member of the Independent Press Standards Organisation (which regulates the UK’s magazine and newspaper industry). We abide by the Editors’ Code of Practice and are committed to upholding the highest standards of journalism.

8 . Playing tennis might add years to your life, according to a new study of Danish men and women. The study found that adults who frequently participate in tennis or other racket (球拍) and team sports lived longer than people who were spending a lot of time sitting down. They also lived longer than people who took part in activities such as jogging, swimming and cycling. The results raise interesting questions about the role that social interactions might play in enlarging the benefits of exercise.

No one doubts that being physically active improves our health and can extend our longevity (寿命). But whether some activities might be better than others remains in argument. One widely publicized 2017 study of more than 80,000 British men and women found that those who played racket sports like tennis tended to outlive those who jogged.

The researchers widened their inquiry and looked at a variety of sports and their associations with life. To start, they turned to the same data resource they had used for the jogging study, the Copenhagen City Heart Study. The study’s participants had all completed health exams and lengthy questionnaires about their lifestyles and whether and how often they took part in some sports common in Denmark, including cycling, swimming, running, tennis, soccer and, perhaps unexpectedly, badminton.

According to the data, cycling added an average of 3.7 years to riders’ lives, compared to sedentary Danes. Running added 3.2 years while tennis 9.7 years. These associations remained unchanged even when the researchers controlled for people’s education, socioeconomic status and age.

“Why and how some sports might add more years to people’s lives than others is impossible to know from this kind of observational study,” says Dr. James O’Keefe, a study co-author. “But we know that social support probably has unique effects on helping people get more benefits from the exercise.”

For now, people who run or ride alone might consider finding a group or partner to work out together. “Raising your heart rate is important for health,” he says. “But it looks like connecting with other people is, too.”