Regular physical activity is one of the most     1     (importance) things you can do for your health. Everyone can experience some good     2     (point) of physical activity-age, ability, shape and size do not matter.

Being physically active can help manage weight. Both eating     3     physical habits play a key role     4     weight management. You gain weight when you consume (消耗) more calories through eating and drinking than the amount of calories you burn,     5     (include) those burned during physical activity.

    6     (keep) your weight, work your way up to 150 minutes a week of physical activities,     7     could contain (包含) dancing or yard work. You could achieve the goal of 150 minutes a week with 30 minutes a day, 5 days a week.

People differ     8     (great) in how much physical activity they need for weight management. You may need to be more active than others to reach or keep a healthy weight.

To lose weight and keep     9     off, you will need a high amount of physical activity unless you also change your eating patterns and reduce the amount of calories you’re eating and drinking. So getting to a healthy weight     10     (require) regular physical activity and healthy eating at the same time.

Sleeping is of great importance to us. However, many people have experienced strange sleeping patterns, bad dreams,     1     a feeling of discomfort during their nights' sleep. So what can help you sleep well?

There are a lot of wrong beliefs related to sleep, some of     2     can be quite damaging for our health. Former British Prime Minister Margaret Thatcher     3     (famous) claimed that she only slept for five hours a night. But this is very bad     4     health. Likewise, sleeping in front of the TV is another thing     5     (avoid). The bright lights can stop you from entering deep sleep.

From a young age we     6     (tell) to count sheep to help us fall asleep. However, some     7     (expert) advise getting up and doing something mindless, like folding socks, to help us get in the mood to sleep.

Psychologist Seth Gillihan recommends walking to help out. He talks about a sleep study     8     (publish) in Sleep Health which suggests that those who walk more will experience     9     (good) quality and duration of sleep. Watching     10     you eat or drink can also improve your sleep.

In the past year, I had an unforgettable experience of learning tai chi. Honestly speaking, I admitted that I     1     (feel) hesitant at first but with time passing by, it really had a huge effect on me     2     (physical) and mentally. Not only were I deeply impressed by the moves that caught my imagination, such as “white crane spreading its wings” and “golden rooster standing on one leg”, but also I     3     (inspire) to explore Chinese culture.

It is all about keeping a balance between yin and yang,     4     are believed to form the unity of opposites. The practice of taichi aims     5     (maintain) the balance of our body through opposite     6     (movement): up and down, left and right, forwards and backwards, breathing in and breathing out. By performing the routine, tai chi eventually brings     7     a state of physical and mental peace. No wonder it is a best way to relax your mind and body.

I also experienced a short period of tiredness and boredom. Thanks to the patient guidance of professional coach, I gradually found to my     8     (satisfy) that I could focus on peace of mind and sleep better,     9     (enable) me to stay cool under pressure. I am sure I will continue to practice tai chi and enjoy     10     benefits it has brought me.

Longmen Grottoes

Set on the banks of the Yi River, 12km south of the current Luoyang City, the Longmen Grottoes are ranked first of the Four Great Grotioes in China, together with Mogao Grottoes in Dunhuang, Yungang Grottoes in Datong and Mount Maiji Grottoes in Tianshui. They were also listed in the World Cultural Heritages and Relics by UNESCO in 2000.

    1     (Locate) between the Xiangshan Mountain and the Longmen Mountain, with the YiRiver flowing below, the Longmen Grottoes are     2     (harmony) with mountains, forests and rivers displaying a peaceful atmosphere. Viewing it at a distance, it looks like     3     natural gate, which gave it the name “Yi Que (the gate of the Yi River)”. According to legend,     4     Emperor Yang of the Sui Dynasty climbed on Mount Mang north of Luoyang, he was very pleased and ordered the eastern capital     5     (build) here with its palace gate opposite the Yique. Thus, it came to be named, Longmen Gate.

Longmen Gate also houses     6     (rough) 2860 stele inscriptions (碑刻), making     7     a treasure for ancient calligraphy study. In total, more than 100,000 Buddhist statues and niches     8     (carve) into the cliffs by ancient Chinese people ranging from the largest one, the Vairocana Buddha with a     9     (high) of 17.14 meters,     10     the smallest one of 2 centimeters.

Wandering in the Longmen Grottoes, one is amazed by the delicate carving skills, deep Buddhist culture and great art achievements of Chinese people.