1 . 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).

Yours,

Li Hua

[Running and Fitness]

As people often say, any exercise is better than none, but long-distance running     1    .

... Besides, anybody who is feeling down can go for a run to cheer themselves up. Even a thirty-minute run will     2     that you may be suffering due to stress.

Long-distance running is a great for beginners. To start with, you should draw up a training plan. Set     1     (achieve) goals. Make sure you are running the right amount that your body can take without getting hurt. There will be times when you want to give up. But just hang in there and tell     2     (you) that it will get easier. If you are feeling     3     (stress), you should definitely go for a run. It gives you more satisfaction than realizing that all the sweat and hard work paid off in the end.