1 . When the word exercise is seen or heard most people think of the physical labor it involves, but there is so much more to it. Exercise is more than just a twenty-minute run. Exercising is one of the most important things someone can do to take care of themselves and their bodies. The benefits of exercise include more than just physical, but also emotional and health benefits.

Exercise has positive effects on the brain’s functions. Exercise decreases anxiety, which is the body’s natural response to stress. Norepinephrine (去甲肾上腺素), which involves levels of stress, can be moderated with exercise because exercise increases the amounts of it.

Exercise enhances brain health. The brain is the center of control for the body’s entire sense of functioning, and without it all that would be left is muscles and bones. The mental health is linked to exercise. Mental health can be strengthened by physical activity whether it is a casual walk in the park, or intense weight lifting training. Exercise promotes positive body images when increasing self-esteem, and helps increase the overall self image. The emotional and mental benefits from exercise are vital and only growing, as more is being discovered about the brain’s functions.

Exercise is complex, and constantly changing. The physical benefits of flexibility, muscular strength and muscular endurance are all vital to creating a healthy body. The health benefits from exercise range from heart to immune system, and more are being discovered every day to help increase one’s life. Exercise is not limited to just the gym, but an entire existence. The combination of benefits is what makes exercise so cardinal. Exercise is one of the most important activities someone can introduce into their lives. A walk around a neighbourhood, or training for a team, any effort towards getting your heart rate going makes a difference. Exercise is universal and beneficial to everyone.

3 . As my head moved up and down on the Zoom screen, private messages poured in from my colleagues: “What are you doing there?” “Are you sitting on a ball?” “Are you walking?” I could feel their eyes on me — inquiring, interested, confused. Clearly, this wasn’t a normal faculty meeting. I replied I was walking on my new under desk treadmill (跑步机).

I didn’t have to worry about workday inactivity earlier in my career. As a graduate student and postdoc, I went on frequent field excursions to collect soil samples in remote places. The fieldwork was physically challenging, a contrast to the lab tasks and desk work that were also part of my job. But when I became a professor, fieldwork became a rarity.

During the pandemic the situation grew worse. My schedule filled up with one online meeting or seminar after the next. And I “traveled” to them without leaving my desk. Although I had the luxury of a height-adjustable desk, which gave me the option to stand, I still felt unbalanced, and I began to experience back pain.

At home, I’d occasionally tried to work on my wife’s treadmill, which I’d repurposed by putting a wooden board across the handles and my laptop on top. I thought that might be just what I needed in my campus office, so I bought a treadmill designed to go under a desk. I decided to spend my entire workday on the treadmill. It took me several days to adjust, but I eventually got the hang of typing and speaking while walking.

When I’m at my desk, I spend nearly all of my working hours in motion. In the first couple of weeks, I was a bit exhausted when I got home at night. But over time, I developed more endurance. My back pain disappeared and I came to enjoy the time at my desk.

Most of the scientists I work with have sent me reassuring feedback. Some have even bought treadmills of their own. That has made me view my walking as a way to silently communicate a crucial message to my colleagues: There’re always ways to stay active if you want!

5 . We start to lose muscle mass from age 30, but it’s never too late to improve it. If you do, it can help with balance, reduce your risk of falls, increase bone density, which will help guard against osteoporosis (骨质疏松症), and benefit heart health too.     1    . Here are some tips on how you can build your strength.

    2    . If you’ve had previous health problems or injuries, you can tailor your strength training to your own needs. Book a session with a personal trainer to be assessed and get a personalized plan.

Start small. Don’t go crazy — you’ll end up doing yourself a damage. There’s no need to go to the gym and lift dumbbells or kettlebells.     3    . There are plenty of free beginners’ workouts on YouTube and on the NHS website. Don’t forget to have rest days to allow your body to recover.

Set a goal. What do you want to achieve? Do you want to lose a few kilos, get fitter, look more toned, or improve muscle mass for health purposes? Or maybe it’s all of those. To lose weight, do more cardiovascular (心血管的) exercise, such as brisking walking, cycling or running.     4    .

Pack the protein.     5    . You need to eat well too. Protein is key. Include it in all your meals in the form of lean meat, fish, beans, tofu, eggs or dairy produce. Focus on mixing protein and carbs, such as fruit, rice, sweet potato and quinoa, as these will help with muscle growth.