3 . There are a lot of benefits to staying physically fit. You’ll have more energy, you’ll look great, and you’ll notice improvements in your health.     1     However, if you focus on exercise, you can make a lot of healthy physical changes.

Find the time. Exercise is one of the most important aspects in staying (or becoming) fit and healthy.     2     Try scheduling your exercise the same way that you schedule other appointments and work. You’ll be more likely to stick to it if it’s on the calendar (日历).

    3     You will see the most benefits from exercise if you do it regularly. One good way to make you stick to it is to pick a form of exercise that you enjoy. For example, if you like swimming, make it a point to swim twice a week.

Go outdoors. It is really good to work out at a gym—without air conditioning and televisions. But scientists report that exercising outdoors, at least part of the time, can have more benefits.     4    

Be social. If you join other people in your exercise routine, you’ll see a positive influence in your results.     5     If you schedule an activity with a friend, you are less likely to cancel than if you were only cancelling on yourself.

4 . Yoga is an age-old practice that stretches (伸展) the body and calms the mind. By performing a series of poses(体式), called asanas, you will feel more relaxed. This results in lower blood pressure, a decrease in stress and healthy muscles.     1     With poses ranging from simple to challenging, yoga gives your mind something to think about. So get started by trying simple poses.

Mountain Pose

Stand barefoot on a no-slip mat and put your feet side-by-side,     2     Stretch your leg muscles and feel your knee caps lift. Practice holding your head and neck in a straight line. Relax your shoulders. Breathe in and out, and focus on your breathing.

Triangle Pose

Begin in Mountain Pose. As you breathe out, move your left foot about three or four feet to the left side. Lift your arms until they’re parallel with the floor. Stretch your fingertips outward. Then turn your left foot 90 degrees to the left, and turn your right foot about 45 degrees toward your left.     3    

Cat to Cow Pose

This is a great way to loosen a tight back, neck or shoulders. Begin with your palms(手掌) under your shoulders and your knees under your hips(臀部).     4     Then drop the head and neck toward your mat, pull your stomach muscles tight, and round your back up toward the ceiling. Hold that pose and breathe in and out.

    5     Gradually add more asanas to your practice. Before long, you’ll notice a positive change in your body and your mind.

5 . Tired of traditional running ? Well, maybe it’s time to try using your hands instead. That’s what Shaun McCarty and other Australians are doing ---- running on all fours.     1    

McCarthy, who comes from Melbourne, Australia , said he’s the one behind the term “crunning.” “It’s not crawling , it’s not running.” he said. “Crunning is a better workout than running. It puts more of an emphasis（着重）on the body than traditional running does.     2     ”

McCarthy thinks that he gets much more exhausted after crunning, so he believes it must burn more calories than running.

    3     Some believe crunning could result in bad shoulder injuries or broken noses.

But McCarthy is not worried. Many Melbourne residents have been seen running around on all fours.     4    In the Chinese city of Zhengzhou , crawling, a much slower version of crunning , has been a favourite activity for many years. According to some people there, the exercise is believed to date back two thousand years to the Han Dynasty.

    5     Then McCarthy advises you to buy some good shoes, hand gloves and most important of all, a face mask !