1 . How to overcome gym anxiety

Here are some practical tips to help you overcome anxiety in the gym and create a positive, empowering experience for yourself.

Set realistic expectations

The first step in overcoming gym anxiety is to set realistic expectations. Understand that everyone starts somewhere and that the gym is a place for personal growth and improvement.     1     Every individual in the gym is on their own unique fitness journey.

Plan ahead and familiarise yourself

    2     Before heading to the gym, plan your workout routine and familiarise yourself with the equipment you intend to use. Research exercise techniques and watch instructional videos to gain confidence and knowledge. By doing so, you’ll enter the gym with a sense of purpose and direction.

Start slowly and gradually

Ease into your gym routine by starting with exercises and machines you are comfortable with.     3     Taking small steps will not only help you build physical strength but also improve your mental resilience (韧性), empowering you to tackle new challenges.

    4    

Having a gym partner can provide huge support and motivation. Consider finding a friend who shares your fitness goals or seeking guidance from a personal trainer. A supportive companion or an expert can provide guidance, encourage you during workouts, and help remove anxiety by offering tips and feedback.

Practice mindfulness techniques

Mindfulness exercises can be powerful tools to fight anxiety in any setting, including the gym.     5     Focusing on your breath and being present in the moment can help calm your mind and remove anxiety. Additionally, practicing mindfulness during your workout can enhance your mind-body connection, allowing you to fully involve yourself in the experience.

2 . As is known to all, sports are necessary, but many people are worried about getting hurt in sports. The equipment（装备）you wear while taking part in sports and other activities is key to avoiding injuries（受伤）.

Start with helmets（头盔）. They’re important for sports and activities such as football, baseball, softball, biking, horseback riding, skateboarding, inline skating, skiing, and snow boarding—to name just a few.    1    Every helmet should be replaced after any accident, as there can be more problems you can’t see.

    2    Sports participation（参与）is the leading cause of eye injuries in teens, but proper fitting protective eyewear can reduce the risk of serious eye injury by 90%. Don’t just wear your regular glasses when you’re on the court or field.    3    

Wear a mouthguard if you play a contact sport where head injury is a risk, such as football, basketball, volleyball and boxing.    4    They can be fitted for your mouth by a dentist（牙医）or bought at sports stores.

And last but not least, the right footwear can keep you from tripping and falling. You know that sports like football, baseball, softball, and soccer require cleats（防滑鞋）.    5    Ask your coach or doctor what shoes are best for your sport.

3 . Common Mistakes New Runners Make

Running is a great way to get in shape and just about everyone can do it. However, many make a number of common mistakes, which can interfere (妨碍) with training or lead to injury.     1     , keep these things in mind to help you increase your chances of running success.

·Doing too much too soon

One of the biggest mistakes new runners make is doing too much too soon. Slowly easing into a training program will help reduce the risk of injury, so you can continue on with your new running routine     2     .

·     3    

Beginners might think they need to run every day (or nearly every day) to meet their fitness or weight-loss goals, but this couldn’t be further from the truth. Running is a high-impact activity which can be really hard on your body. So it’s important to give your body a rest between workouts.

·Not wearing the right equipment

    4    , it’s important that you wear properly for your workouts. The most important piece of equipment for running is a good pair of running shoes, so be sure to do some research before you purchase a pair. Visit a running specialty store and ask an employee to fit you for a shoe.

•Running through pain

    5     If something hurts when you run, you need to stop and treat the pain. Remember: It doesn’t make you less of a runner if you listen to your body to keep it healthy.

5 . Reasons to Put on Your Rollerblades and Hit the Pavement

Rollerblading (旱冰) is great for building balance, strengthening muscles, and improving mental health. It’s also a cheap, fun, and eco-friendly way to get your daily exercise in.

It’s fun

We all know that we should be exercising several times a week, and picking a workout that is fun naturally motivates us to get up and get going.     1     The top benefit of rollerblading is exercise in ways that are fun, soul-filling, and mental health-improving.

It’s cheap

Rollerblading is also a great exercise choice because it costs very little.     2     There’s no need to pay for a monthly gym membership or expensive equipment. Rollerblades cost a lot less than a bike.

It’s eco-friendly

    3     Rollerblading is much faster than walking and can take you up to ten miles. Maybe that’s why some Viennese citizens are choosing to use this sustainable (可持续的) activity for their means of transportation.

Skater and climate activist, Gerhard Ladstatte explains why he started Friday Night Skating, a free street skating event. “We want to move without burning fuel.” People looking for an oil-free way to get to a workplace that isn’t too far from home, while combining daily exercise into their routine, can consider rollerblading to work.     4    

It’s good for your mental health

Like any form of aerobic exercise, skating is associated with a number of wellness benefits.     5     By fixing your attention on both the body and its surroundings, you can shift focus away from negative thought patterns and anxieties. Rollerblading can also increase self-confidence and positive feelings.

6 . In a world ruled by hard exercise and complex fitness programs, the simple act of walking is often ignored(忽略).     1     It offers physical and mental benefits that lead to total happiness.

Heart Health and Weight Management

Walking is light heart exercise that helps improve heart health by increasing blood circulation(循环).     2     Besides, regular quick walking supports in weight management by burning calories and improving digestion(消化), making it an excellent choice for those looking to throw away pounds or keep a healthy weight.

Pressure Drop and Clear Mind

Taking a relaxing walk or quick walk has been shown to give off endorphins, the body’s natural ”feel-good” materials. This leads to lower pressure levels, improved feelings, and improved mental health. Walking outdoors in nature or in a peaceful environment can provide a refreshing escape from the daily tasks.     3    

Joint(关节)Health and Free Movement

Unlike active sports, walking is soft on the joints, making it a perfect choice for people of all ages and fitness levels.     4     At the same time, it also raises the ability to move freely and easily. Walking regularly can be particularly beneficial to those recovering from pain or looking to prevent problems with joints.

Social Communication and Connection

    5     Walking clubs, group climbs, or even simple walking with a friend or family member can provide an opportunity to connect, share experiences, and create lasting memories while at the same time bringing the physical benefits.

7 . If you hope to improve your health, exercise is obviously a good way. But do you know that it has great effects on the mind too? We often pay little attention to the great mental benefits that exercising regularly can have. It will allow you to stay active and healthy for a long time, allowing you to have both the physical and mental (身心的) benefits.    1    

Improve your mood (心情) . Exercise is just what you need if you’re looking for some positive feelings. It is possible that you have experienced a happy time after exercise. While you are exercising, “happiness hormones (荷尔蒙)” are released.     2    

Reduce stress. If you’re feeling stressed, this feeling will disappear after exercise.    3    Because it helps reduce the level of the “stress hormone” which leaves you feeling tired and stressed.

    4    If you take regular exercise, you’ll find the results last longer too. So over time, you’ll have a higher ability to stay focused while completing tasks if you exercise regularly.

Improve your memory. According to a study by the University of British Columbia, regular exercise increases the size of the hippocampus (a part of the brain).    5    

So, it is clear to see that there are many different benefits regular exercise can have. With these benefits for the mind, there now shouldn’t be any excuse not to start and lead an active, balanced life.

8 . Nowadays, Tai Chi has already spread throughout the world and is practiced by millions of people. It’s a major division of Chinese martial art.     1     It involves slow movements with a focus on breathing and on what your body is doing in that moment. There are four reasons to try Tai Chi.

▲It’s easy on the body.

Tai chi is suitable for all ages and levels of fitness. It is low-impact, meaning there is minimal risk of damage to your joints.     2     It’s an exercise that can be easily adapted for less able people, including those in wheelchairs.

▲Falls could be prevented.

A 2019 review of studies suggested that Tai Chi might reduce the risk of falls in older people.     3     It also improves flexibility and spatial awareness.

▲     4    

Tai Chi may boost brain power. Studies have found that regular Tai Chi can improve cognitive functioning in older people with dementia(痴呆)and without. Given that it’s considered safe and suitable for the elderly, this is a definite win. It also has the feel-good factor. A reduction in stress and anxiety, and increased confidence, are other mental health benefits of Tai Chi, according to research, though further research is needed.

▲You can do it at home.

Classes are useful not just for teaching the movements but also for meeting like-minded people.     5     You’re bound to find one that matches your fitness level and exercise preferences.

9 . Working out during the height of a heatwave is one way to make your heart rate rise. But does it really burn more calories? Here’s everything you need to know about working out in extreme heat.

Is it safe to exercise in hot weather?

    1    In fact, it might even help you get a better night’s sleep. Make sure to stay hydrated (含水的) throughout your session and try to time the workout either at the start or end of the day when the temperatures have dropped. The heatwave makes it all the more important to listen to your body when it’s telling you to stop.     2    All of these are symptoms of heatstroke (中暑) which can be deadly, after all.

Do you burn more calories in a heatwave?

Working out in hot weather not only pushes your body to work harder to cool down, it also burns more calories in the process.     3    Thus your heart works harder in hotter temperatures than it would in cooler temperatures, providing an increased calorie and fat burn.

But while working out in a heatwave does in fact burn calories, chances are the heat will also cut your gym session short.     4    Because your body is working hard to keep you cool while the weather itself means you can exercise for longer.

What is the best form of exercise during a heatwave?

Although boxing has been considered as the best calorie -burning exercise around, it’s more efficient to choose an outdoor sport during a period of hot weather.     5     Running outside is close behind with 700. Just imagine how calorie-burning they must be in the heat.

10 . How to Maintain a Healthy Body Weight

Our life is too much involved in work, earning money and eating junk food. Keeping the body in good shape should be the first priority in our daily schedule. Nutrition is a key factor, but our health depends not only on what nutrients we eat, but how much of those nutrients we absorb, and how well and how regularly the body’s waste products are eliminated.     1     Once these are in place, you can achieve your ideal shape.

    2     Eating lots of pizzas, burgers, and so on not only makes you feel lazy and increases your body fat, but it can also cause heart problems.

When you see these words on the menu, skip these items altogether or share them so that you can eat a smaller part: “fried”, “cream sauce”, “cheese” and “dipped”. Don’t give up on going out to eat. Simply learn how to do it the right way and get a sense of how many calories there are in what you are ordering.

Find an exercise that you like. Don’t simply start exercising. Experiment with different activities in different settings with different people until you find the one that you love doing.

    4     You won’t do it often enough to maintain a healthy body weight unless you love it.

Make friends with people who you notice exercising in the neighborhood or walking at lunchtime. Take your lunch breaks with people who take a packed lunch to work. Your aim is to find like-minded people that share the goal of maintaining a healthy body weight. They can work out with you, give you tips and encourage you to keep going whenever you want to quit.