1 . Not having done physical exercise for some time, I found myself a little low-spirited and couldn’t study efficiently, so I decided to do some running the next day. At 6:15 the next morning, my alarm clock rang. Unwilling to rise from my bed, I turned it off and went back to sleep. However, 5 minutes later, I struggled to get up. After washing and brushing, I had my sneakers on and went out.

Wow! The air was so fresh that I couldn’t help breathing it deeply. I stretched (伸展) my arms and legs, then started to run. I found all things around me were so attractive. Look, the branches were waving, as if they were welcoming me; the blossoming flowers were bowing, with shyness, just like girls. Listen, the wind was whispering, as if to say “come on, girl”. What’s more interesting was those two birds, perching in the tree. They were scared and flew away when I passed them. “Hey, chaps, relax.” I shouted without stopping running. “Let’s enjoy the beautiful morning together!” Then miracle (奇迹) happened. The two little creatures seemed to understand what I said. They turned back and twittered (吱吱叫) around me. “Are you singing for me?” I asked. They twittered again and again, sounded like “Yes”. I was delighted to hear that. Ah, what a wonderful morning and how beautiful life is!

Actually, there are a lot of charming things around us. Helen Keller wrote in her famous article Three Days to Sec, “The seeing see little”. Indeed, many of us ignore (忽视) the beauty around us, just because we are familiar with them. They always complain that life is boring. But, I just want to say, if you live each day with appreciation of things around, you’ll find life is very charming. So, let’s enjoy life from now on.

We all know that a healthy life means     1    (get) both plenty of exercise and enough good-quality sleep ,     2     reality often gets in the way. The new research indicates that doing enough exercise could make up     3     some of the unhealthy impacts of terrible sleep.

Cancer , for example, those at the unhealthiest end of the sleep and exercise scale had a 45 per-cent    4    (high) risk of dying from cancer than those with good sleep and doing exercise     5    (regular). However , that risk just about disappeared for those    6     didn’t have good sleep but kept regular physical activity.

The weekly amount of exercise     7    (recommend) by the World Health Organization (WHO) is 150 minutes of moderately intensive activity , or more than 75 minutes of vigorously intensive physical activity.

“Levels of physical activity at or above the lower threshold recommended by WHO appeared to cut out most of the associations of poor sleep and mortality,” write the researchers in     8    (they) paper.

“Considering that physical activity    9    (be) perhaps more achievable than sleep, the study offers people more health    10    (reason) to be physically active; and provides health professionals with more reasons to recommend physical activity to patients with sleep problems. ”

3 . We all know about the health benefits of swimming. It offers a great workout for the body—it builds muscle strength and cardiovascular (心血管) fitness. If you don ‘t mind getting wet, it can be fun, too.     1     Well, many people are taking the plunge (参与), based on evidence that it can actually be good for us.

Cold-water swimming, sometimes called wild swimming, involves swimming in natural areas including ponds, rivers and the sea. Jumping in gives a short sharp shock to the body, but many participants say they have got used to it.     2     But research has found it can have much bigger benefits than that for your body and mind. As well as being good exercise, spending time outdoors and in water improves well-being.

    3     One man who suffered constant pain after surgery claimed he was cured by taking a plunge in cold open water. And another swimmer, Sandria Simons, said “the immersion (沉浸) of your body in cold, salt water makes you feel that you’re at one with nature if you like.     4    ”

But what is it that people are gaining from this cold experience? Doctors say getting into cold water causes a stress response, but when you do it more, your reaction to stress will be reduced. It’s also thought to have a strong calming effect.     5     Some experts believe cold-water swimming helps “cross-adaptation”, where one form of stress prepares the body for another. For example, it also helps reduce the stress of exercising at high altitudes.

So, if you’re convinced that this is for you, take this advice: approach it with caution, swim with a friend, and maybe start in summer, when the water temperatures are higher!

Ways to Live a Healthy Life

10 . Hiking, that is, travelling on foot, can be a great way to spend time outdoors.     1     With enough preparation, hiking can be a safe sport in which anyone can take part.

Map out your way before setting out. Tell your friends or family where and when you will be hiking, and when you expect to return.     2     If you have a BDS (卫星导航系统), pack it, as well.

    3     Your body can only take in about 1 liter of liquid per hour, so drink 0.5 to 1 liter of some type of electrolyte(电解质) replacement drink every hour when you are hiking in the heat. Carry your water bottle in your hand and drink small amounts often. An adult should drink about 4 liters of electrolyte replacement drink for every 8 hours spent hiking in the heat.

In the case of lightning storms, stay away from tall trees and go quickly to the lowest—lying land you can find. On hot summer days, it’s necessary to bring clothing and a raincoat.     4     In fall and winter, pack warm clothing and matches in case you need to build a fire.

If you have worked out a hiking plan and told your friends or family your plan, help will be on the way as soon as they realize that you are missing. The best course of action is to stay in one position so that search groups can find you. Try to find a grassland or clearing where you may be seen from the air. A BDS is a good helper. With a BDS, your friends or family may easily know where you are.     5