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 percent higher risk of dying from cancer    4     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     8     (active) 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 their 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.”

If you’re looking     1     (maximize) the amount of fat burned in your next workout,     2     (think) about having a coffee half an hour before you get started ——as a new study suggests     3    can make     4    significant difference to fat burning, especially later on in the day.

Researchers found that 3 milligrams of caffeine per kilogram of body weight can boost the rate of fat burning during aerobic(有氧的) exercise,     5     (base) on results gathered from 15 male volunteers.

The coffee dose(一剂) was shown to increase maximal fat oxidation rate (a measure of how     6     (efficient) the body burns off fat)     7     an average of 10.7% in the morning and 29% in the afternoon.

“Overall, these results suggest that a     8    (combine) of acute caffeine intake     9     exercise at moderate intensity in the afternoon     10     (provide) the best scenario(方案) for individuals seeking to increase whole-body fat oxidation during aerobic exercise,” the researchers conclude.

8 . Tai chi has been studied scientifically in recent years. Evidence suggests that tai chi may offer numerous benefits beyond stress reduction. Wondering how to get started in tai chi?    1    

A tai chi instructor can teach you some specific positions and how to control your breathing.    2    Although tai chi is slow and gentle without side effects, it’s possible to get injured if you don know how to do tai chi properly. It’s possible you could strain (拉伤) your muscles or overdo it when first learning, or you could worsen an existing condition.

    3    There are 100 standard training programs for instructors. So check an instructor’s training and experience, get recommendations if possible, and make sure that you’re comfortable with his or her approach.    4    But if you like the social clement, consider sticking with group tai chi classes.

Under the guidance of the tai chi instructor, you may find it helpful to practice tai chi in the same place and at the same time every day to develop a routine.    5    You can even draw on the comforting mind-body concepts of tai chi without performing the actual movements ill you gel stuck in stressful situations—a traffic jam or a contentious (争论不休的) work meeting, for instance.

If you want to reap the greatest stress reduction and other health benefits from tai chi, just find an instructor and practice it regularly!