1 . In Japan, taking a walk in the woods or “forest bathing” is taken very seriously.     1     The secret is that it does far more than just giving you some exercise and a bit of fresh air. There are some other fantastic benefits.

    2     Not surprisingly, a walk in the woods has proven to be more of an attractive activity to people who are overweight than an hour in a gym. Doctors are now suggesting that walking in the woods is a far healthier way for fat people to exercise than walking indoors.

It can also greatly reduce your blood pressure. In Japan, researchers had one group of subjects take a walk in a wooded area and another group in a built up area.     3     They found the subjects that had taken a walk in the woods had significantly lower blood pressure than those who had walked in an urban area.

Just being near trees can reduce depression.     4     In one study carried out in London, it was found that people who lived near to trees had much better mental health. Researchers discovered that, the more trees that could be found in any location, the fewer the number of people who were being prescribed antidepressants (抗抑郁药).

Walking in the woods has already been shown to improve brainpower. That is why there is currently a trend to site kindergartens in wooded areas. Researchers have found that, children who play in wooded areas develop better cognitive (认知的) skills and are better equipped to be able to assess risks and dangers.     5    

2 . The US government has come out with new advice for Americans about how much exercise they should get each week.

In 2008, the US government came out with its first set of exercise advice, called Physical Activity Guidelines for Americans. The guidelines were based on research by scientists into how people could stay healthy by being active.

Since 2008, scientists have learned more about how helpful exercise is. For example, they’ve learned that being active can make it much less likely that someone will suffer from illnesses. Exercise also makes people worry less, sleep better, and makes their brains work better. So, now, ten years later, after the government has studied the findings, they’ve come up with a new set of guidelines.

Much of the advice is the same as it was in 2008, but there are a few changes. One change is that the government has added activity guidelines for children aged 3 to 5. This was not included in 2008, because younger children were usually very active then. But now, as young children spend more time looking at screens, they are moving less. The government says that children between 3 and 5 should have at least three hours of active play a day.

For children aged 6 to 17, the guidelines have not changed much since 2008. The government says they should get at least an hour of medium to very active movement every day. Most of these activities should be strong enough to raise the heart rate. Children should also do activities that build muscles at least three times a week.

In 2008, the government said that adults should get at least 150 to 300 minutes of medium strength activity every week. But only 20% of Americans actually move that much. Now based on new scientific findings, the government says that even short periods of movement that raise the heart rate are helpful.

The government is starting a program called “Move Your Way”, which it hopes will help encourage Americans to get healthier by meeting these movement goals.

3 . A 70-year-old woman wins hearts with her energetic workouts on Douyin, He Qi reports in Shanghai.

Videos on the social networking platform Douyin—also known globally as TikTok—that show men and women with perfect physiques working out or providing fitness tips are commonplace.

Trying to stand out from the crowd amid a flood of such videos can often be difficult, but a relatively new account, which has only been active since last year, has managed to do easily. The fitness instructor behind this account is not a young woman with a slim, toned figure that would leave viewers green with envy.

The star here is 70-year-old Chen Jifang, a Shanghai resident with 3 million likes on her Douyin videos. She was once even featured on a reality show on China Central Television. According to her trainer, who helped to manage the Douyin account, Chen attracted more than 400,000 followers within just a few months.

“The main group that I wanted to encourage was people at ages 30 to 50,” says Chen. “I think they will be motivated to work out in the gym after seeing that a granny like me can. The message I want to convey is that it is never too late to pursue good health.”

For Chen, her passion for exercising was born out of a need instead of a desire to become famous. According to Chen, her health had been poor since she was a child. She even had to give up her job after giving birth to her daughter because her health was severely affected by the pregnancy. “In the past, whenever I felt uncomfortable, I would lie at home for an entire day,” says Chen, who used to be a saleswoman in a local company before retirement.

4 . There are many benefits to exercising in the cold. You use more energy in winter, which equals to burning more calories (卡路里). And as you’re burning more energy, you sleep better at night. Regular exercise is also one of the best ways to improve your immune system and prevent you from wintertime colds and other illnesses.     1    .

•Do warm-up exercise. It is important at any time, especially during the colder months     2     and the joints (关节) take a little bit longer to warm up properly.

•Stretch (伸展) your body. It’s particularly important in the winter months when it’s easier to cramp (抽筋) up or pull a cold muscle.     3    .

•     4    . It’s easy to become dry during the cold months, just like in the burning summer heat, so carry a water bottle with you and drink plenty of water after you work out on the playground. Most people forget the importance of water after their workout during the colder months.

•Avoid catching a cold. Whenever exercise is stopped or paused for any longer than a couple of minutes, take off any wet clothes as soon as possible.     5     and then put on a jacket and sport pants to avoid getting a cold.

5 . About 1.4 billion people around the world do not get enough physical exercise. The world's adult population is about 5.6 billion, so that is tantamount to about one-fourth of the world's adult population.

Researchers looked at 358 population-based studies between 2001 and 2016. Those studies referred to nearly 2 million people in 168 countries.

Regina Guthold was the lead author of the report. She said the study also found a wide range (范围) of physical activity levels for countries around the world. “Inactivity ranges from as low as 6 percent in Uganda and Mozambique to 67 percent in Kuwait. Four countries have a prevalence (普通) of inactivity of over 50 percent. That's Kuwait, America Samoa, Saudi Arabia and Iraq,” she said.

The report shows the levels of physical inactivity are more than two times as high in wealthy countries as they are in countries where people have low incomes. In wealthier countries, people are more likely to spend time sitting in offices. They are also more likely to use computers and electronic devices (设备) for entertainment.

There are actually many things people can do for themselves. If you work in a high-rise office building, take the stairs instead of an elevator. Go for a walk during your lunch break. Take more breaks during the workday and move around. If your workplace offers a gym or exercise classes, make sure to use them. At home, take walks with your family or friends after dinner.

7 . Most of us, at some point in our lives, have decided we need a new look. Then, when we don’t achieve the desired six-pack within a month, we gave up the fitness plan. Fortunately, there is a way to set realistic, useful fitness goals that will keep you motivated.

Keep in mind that exercise alone won’t change your body shape.    1     “People underestimate the amount of effort physical transformations take,” says Hannah Lewin, a personal trainer.

Consider what is important to you. A lot of people want to look like someone else. That’s where a lot of goals go wrong from the outset, because they are choosing a goal based on someone else.    2     Make it your own. Tailor it to yourself.

The personal trainer Ruby Tuttlebee advises starting small and building up. Something straightforward, such as a press-up, is a better bet than aiming for a triathlon right off the bat.    3     When you have mastered a perfect press-up, set a new goal of five press-ups in a row, then 10, and then 20.

Choosing something you enjoy will help.    4     Training with a friend or a personal trainer can also keep you on track, when your motivation slips.

Keeping score is also a good idea. Keeping score gives people tangible things they can work on and helps direct their focus to keep them on track day to day.

    5     Even if just walking through the door of your gym is your first goal, you’ve achieved it—so well done.