1 . Knowing how many kilometers or miles per hour you’ll likely cover while hiking is of great importance.     1     It’s also important to build in time for breaks and extra time in case of bad weather or harder situations than expected.

If you’re not sure what your average hiking speed is, don’t worry.     2     Naismith’s rule is considered useful and was invented by the Scottish mountaineer William W. Naismith. It’s a great way to work out how long it will take you to complete your chosen path and it takes into consideration both distance and elevation (海拔高度).

It can be worked out as follows. One hour for every 3 miles plus an additional hour for every 600m of ascent (升高). So let’s say you wanted to know how long it would take to hike 6 miles with an elevation gain of 1,200m. That’s 2 hours for the distance and another 2 hours for the ascent, for a total of 4 hours.     3     It doesn’t include breaks.

    4     You can choose exercises that you enjoy, whether that’s running, cycling, dance classes or something else. As long as it helps you build muscle (肌肉) strength, it will help you get your average hiking speed where you want it to be. Interestingly, specific weight training also helps increase your average walking speed on the path. It’s common knowledge that hikers should focus mainly on leg strength.     5    

4 . Historically, only local governments worried about a widespread food crisis, but today, the rapidly rising food prices and the resulting food crisis can quickly be a worldwide phenomenon. Over the next 20 years, the fight to feed the world will be a huge challenge facing the global economy.     1    ?

The first solution lies in the combined effect of money and time.     2    . More than ever, we need the transfer of time and money away from the army and toward creating an international plan to deal with hunger.

    3    . It helps coordinate (使协调) public policies, individual actions, farmer practices and consumer behavior towards common goals. As a result, it is crucial to work on such a strategy.

Another way to solve the crisis is to double food production in developing countries.     4    . Governmental agencies, non-profit organizations, agricultural scientists, private investors and charitable donors, all must partner together to enhance the capacity of the developing world to meet the great need for food.

While we may not be seeing all the symptoms of food shortage, we must be clear-eyed in our current support of food production. It is obvious that we will face a severe problem, but the problem is solvable.     5    , we must do it carefully and consistently.

5 . Digital mindfulness is the application of mindfulness practices in your digital life. According to Jon Kabat­Zinn, a professor at the University of Massachusetts Medicine School, mindfulness is “a means of paying attention in a particular way, on purpose, in the present moment, and non­judgmentally”. Here two main key points are emphasized when it comes to mindfulness as a practice in your digital life.

The first point is that you must learn to do things on purpose. For instance, you use your phone as a habitual escape from boredom or stress, which is thought by many as a quick solution to all those negative feelings. But what if you get only negative responses from your phone—the news or posts are negative? Instead of finding peace, you find more boredom and more stress. The solution that mindfulness provides is purposeful and intentional choice. Therefore, you are empowered to choose how to respond to the stimulus(刺激) behind such feelings as boredom, loneliness, and stress and not just treat the symptoms(症状).

The other key is going through the experience non­judgmentally. When you feel sad or angry because of a post on social media, all you ever do is to go through the experience and let it flow. At its core, mindfulness involves the acceptance of your memories, feelings, and thoughts minus any judgment on yourself or others because of those things. These feelings, memories, and experiences come and go. After they have passed, you are still you and in control. You will become more aware of your inner world. It’s this internal monologue(独白) that pushes you to grab your digital technology (phone, Alexa speaker, TV, etc.).

Digital mindfulness is not about avoiding the negative things in life. Through mindfulness practice, you regain the power to learn from these experiences and healthily deal with the negative. Mindfulness will also teach you to be aware of all your emotions, so you learn to deal with the things that you used to avoid. Finally, digital mindfulness brings you peace of mind in an ever­changing and increasingly connected world.

Now, I would rather prefer to think of it as one of many tools that we can use in our daily life.

The world is changing at an increasing speed. In such a world, our ability     1       (anticipate) the future is very important. Here are some tips that may help us ensure a brighter future.

First, staying optimistic is of great importance because a     2     (pessimism) person sees difficulties in every opportunity, thus giving up easily.     3     is apparent that those who make the most of every opportunity will achieve their goals. Besides, there is a general     4     (recognise) that pressure and fear will produce doubt and disbelief. So, we should let go of them and pursue our goals bravely. What’s more, the ability     5     (cooperate) with others is quite essential. No matter how old we are, working with other people benefits us a lot. Finally, stick to keeping a     6     (purity) heart and a strong mind whatever difficulties and obstacles we may meet.

7 . Taking exercise can be boring. The good news is that there are some tips which we can apply to our everyday fitness routines

•Have an objective.

When we’re playing a game, there’s always an objective. It helps us focus on the task at hand and motivates us to keep playing until we win the game. Exercise should be no different. Create a clear fitness goal.     1    .

•Add an element of whimsy (奇思妙想)

Some people love video games because there’s a lot of unexpectedness and surprise.     2    . Take photos of at least 5 different flowers on a neighborhood walk. Ride a bike from one friend’s house to another.

•    3    

In a study, a team of researchers challenged 602 overweight workers from a single company to take part in a step-tracking challenge. The group asked to compete against other workers ended up walking more steps than any other groups in the study. If we’re seeking a similar motivation, look into fitness programs that encourage friendly competition.

•Team up with others.

    4    . In that same study, another group of workers was asked to divide into teams of three. Each day, one member of the group was selected to represent the entire team with his/her individual step count of the day. This approach encouraged each member of the group to try to achieve the day’s step goal.     5    . We can try to be energetic by working towards an exercise goal together with other people.

8 . Everyone has ever been in a situation where they need some help. Unfortunately, it can feel tough to ask for help. Maybe you feel embarrassed or scared that you’ll be turned down.     1    .

Choose the right time

Don’t ask someone for help when they are obviously busy. For example, don’t ask your professor for help with homework right as they are trying to start class. If you’re not sure whether or not it is a good time, just ask. You can say, “I’d love to ask for your help with something.     2    ?”

Speak up

In most cases, if you don’t ask for help, you won’t receive it. Sometimes people might be hesitant to step up and offer help. If you need something, speak up and ask.     3    . If you’re lost, step into a nearby store to ask for directions, or ask the bus driver which bus station you want to go to. Don’t feel embarrassed by asking for help.

    4    

People aren’t mind readers. Instead of just saying “I need help.”, clearly state what it is that you need. For example, instead of saying to your teacher “I’m confused. Can you help me?”, say “I don’t understand how to solve the math problem. Can you please show me a sample problem?”

Be determined

    5    . That can be frustrating (令人沮丧的). However, it is important not to give up. Keep trying to get help and make it work for you. You might feel like you don’t receive the sort of helpful advice that you are hoping for. Just try again. Sometimes, you may need to reach out to a few people before getting assistance.

9 . Being more organized can change your life for the better and can even result-in you becoming more successful. After all, when you have things in order, you will be likely to get more done and achieve more of your goals.     1    . If you aim to enhance your organizational skills, consider using the following strategies.

●Create a To-Do List

Keeping a to-do list is crucial for staying organized and ensuring productivity throughout your day. You can choose traditional pen and paper methods or use phone apps and computer software programs to track tasks and receive reminders for deadlines.     2    

●Keep a Schedule

It’s essential to maintain a schedule by recording important dates for tasks such as bill payments and project submissions. Additionally, keeping track of meetings and setting alerts beforehand ensures adequate preparation and timely attendance.     3    

●Get Things Done Right Away

Procrastination (拖延症) is only going to cause you problems.     4    . Get things done as soon as you can, rather than putting them off until later on. Not only will this help you be more organized, but it will also reduce the amount of time you waste during the day.

●Set Priorities

    5    . This means knowing what you want and not being sorry for taking time out for it. Everyone has priorities and they are all different, so it’s important to be true to yourself and what you want. You have to make a list, and make sure that you work your way down. Put the most important thing at the top, most of the things we keep putting off we usually push to the bottom of the list.