2 . Regular jogging (慢跑) can reduce your risk of health problems. If you’re new to jogging, getting started can seem a little difficult.     1    .

Fuel your body 2 hours before jogging

Eat a healthy meal rich in fruit and vegetables before jogging.    2    . It will also help muscle grow and repair. If you’re jogging for weight loss, try increasing your intake of fruit and vegetables. Reduce your intake of sugary food and drinks.

Warm up for 5 minutes before jogging

It’s very important to warm up before you jog.    3    .Some good warm-up exercises include doing knee lifts, side-stepping and climbing stairs. You may have heard that it’s important to stretch (拉伸) before you run, but stretching before exercise can put additional strain (拉紧) on your muscles. Therefore, focus on warming up before jogging.

    4    

Most people think how far and how long you run has to do with patience and a strong will. However, having the proper running form plays an important role in jogging. To make the most of your jogging, remember to keep your head straight and your muscles relaxed, avoid lifting your knees too high, and touch the ground lightly with the middle of your foot.

Cool down after your jogging

After jogging, you can avoid strain on your heart and muscles by doing cool-down exercise. Finish your jog with 5～10 minutes of walking.    5    , You should do deep stretches and hold each stretch for 15～30 seconds.

3 . Why we should exercise as a family

We've all heard the saying "The family that plays together stays together." Enjoying quality family time is important and working out together could be the perfect solution. It's never too early to introduce healthy lifestyle choices, whether you leave the car at home and walk to school or enjoy a family cycle at the weekend.    1    Here are some tips when it comes to enjoying free time and working out as a family.

Set rewards for achievements. Taking the kids to the park is such a fun and easy thing to do. Try setting them tasks. If they manage to do all the tasks, allow them a certain amount of TV or gaming time if that's what they like to do!    2    

Find a hobby they enjoy. One of the most important things is to find a healthy hobby that they love.    3    If they enjoy it, encourage and support them to build up their confidence.

Find exercise friends. Perhaps there's a family nearby with kids the same age. See if they would like to exercise together.    4    Besides, it sets a level of cooperation where you can't let the other family down. It's also a good excuse for a coffee and a chat with the mum or dad afterwards.

    5    It can be easy to want your child to be the best but it's all about them having fun with fitness. Support them, but don't pressure them too much, or it might backfire!

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.”

9 . How much physical activity do you do in a week? Are you getting enough exercise? Adults who do exercise for just 150 minutes a week can reduce their risk of serious illness by 50%. Regular exercise reduces the risk of early death by 30%.     1     Today, we are much less active than in the past. In fact many adults spend seven hours or more on a chair each day.   

    2     It means that we need to do something extra to burn more calories and use up all our energy. Adults need to do two and a half hours of moderate exercise per week. In addition, you should do exercise to strengthen muscles twice a week.

    3     Team sports such as football, rugby or cricket can be cheap because all the players share the cost of the pitch. Joining a sports club is usually a cheap way of getting exercise and can be very sociable, too.   

Alternatively, if you don't want to spend any money at all, go for a run. The only equipment needed for this is a pair of trainers     4     Go to the park. Try getting a group of friends or family together and have a game of football there.

Although adults should do two and a half hours of exercise a week, you don't have to do it all at one time.     5     If you do ten minutes before work ten minutes during your lunch break and ten minutes after work, five days a week, you've achieved the target! There are many ways of getting fit and we should all recognize the value of doing this, because we will live longer and be more healthy.

10 . Perhaps your doctor has recommended you exercise more, or you’ve been out of shape recently.     1    . But how do you find the motivation, time and resources to get fit, particularly if you haven’t exercised for a while?

For some people, hearing bad news from the doctor is often enough motivation to get started.     2    .

However, finding the time and effort to fit exercise into your daily routine is challenging.     3    . And many people such as office workers, vehicle or machine operators have low activity levels at work and don’t feel like exercising after a long day.

One way to overcome these barriers (障碍) might be to attend a group exercise session or join a sports club.     4    , you can encourage a friend to join you or join an exercise group to make it enjoyable. Having a friend to exercise with or teammates to support you gives a sense of commitment so that you have to be there and will be challenged if you fail to show up.

You don’t need to go to a gym with a lot of fancy equipment.     5    . And rather than improving muscle strength with weights at the gym, you can fill milk bottles with water instead.