1 . Fast walkers may live longer than dawdlers (缓慢的人)— regardless of their weight, a new study suggests.

Researchers at Leicester University analyzed data on 474, 919 people with an average age of 52 in the UK Biobank between 2006 and 2016. They found women who walked briskly had a life expectancy of 86.7 to 87.8 years old, and men who kept up the pace had a life expectancy of 85.2 to 86.8. Slow walkers hadn’t much encouraging prospects (前景): women had a life expectancy of 72.4, and men of 64.8 years old, if they were more leisurely in their movements. According to the paper, published last week, that ratio held true even if the fast walkers were severely overweight. It does not necessarily mean fast walkers will live longer. Experts say it suggests walking speed could be a simple way for doctors to judge their patients’ general health alongside other tests.

It is hardly the first study holding up walking speed as a powerful evidence that appears to improve and determine our health.

In 2011, the Journal of the American Medical Association (JAMA) published a study by Stephanie Studenski, who found the same: walking speed was a reliable predictor of life expectancy.

In 2013, US researchers found walking pace was linked to lower heart disease risk and longer life expectancy. In 2018, a study from the University of Sydney found picking up your walking pace to even an “average speed” could cut your risk of premature death by a fifth.

And Tom Yates, the physical activity professor at Leicester who's behind the latest study, has been publishing findings on this connection for years.

In 2017, he analyzed the same UK Biobank data and found walking speed appeared to affect the risk of dying from heart disease — concluding that the slowest walkers were twice as likely to suffer a heart-related death compared to quick walkers.

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.”

7 . The biggest seasonal change of the year happens from March to June, as temperatures climb, days lengthen, birds return, and life in all forms comes rushing back.     1    

Beneath this outpouring of new life, however, is a great struggle,    2     Like a bean seed growing from the earth, the spirit of spring is like pressure valve(阀门) releasing, preparing us for action. That's the energy of the season: powerful, creative, determined. That makes it the perfect time to get serious about your health and fitness.

Write down your workout goal --- building new strength; perhaps.    3     "What have you been telling yourself you can't do?" asks Larsen. Spring is the time to question those assumptions and deal with them head-on.

    4     It's challenging for many, and it promotes growth and change: Hiring a trainer -- -- or joining forces with an enthusiastic partner or group --- can help build confidence, whether you're an experienced lifter or nẹw to the world of weights.

You can make use of the seasons' growth- inducing (促生长的) power by increasing your fitness program.    5    If you are a yogi, make great effort to master tougher and more athletic asanas(体式).

Whatever you choose, remember that by taking advantage of the opportunities of each season, and avoiding the difficulties, you can gain a deeper appreciation for your body's changing needs---one year, one season, one workout at a time.