1 . Taking exercise in a crowded, noisy gym will improve your muscle but may not make much difference in your stress level. By contrast, hiking improves not only your physical fitness level, but your mental health as well. “I hike with friends every week. Whether I am wandering down a flat path along a river or climbing a rock y mountain in the wilderness, hiking can be beneficial to me because it exposes (使接触) me to outdoor scenes such as mountain s and rivers, which can always offer me good ideas about paintings and music,” Marry Copper, a hiker said.

Experts agree that hiking reduces stress. According to the Anxiety Disorders Association of America (ADAA), hiking increases the body’s production of endorphins, a type of chemical that improves mood (情绪). Endorphins also help you sleep more soundly, which will lower your stress level. However, not all scientists agree that hiking raises your endorphin level. Instead, some researchers believe that hiking causes the release of the chemical norepinephrine, which helps make you less excited or upset.

The controversy (争议) is ongoing, but it is clear that however it happens, hiking is useful when you are feeling anxious. Hiking can also help improve your confidence. Walking down a path is a repetitive motion, which can lead your brain into relaxing; you may “zone out” to the point where you won’t be thinking about anything in particular. Being outside in the open air may also help you exercise better because most people do indoors; getting out from under a roof can lift your spirits.

Hiking may improve your mood more than a gym workout will, but your risks are also greater. People sometimes try to make their own way rather than stick to established paths. They are proud to say they like to have an adventure. However, people who try to do something new could be attacked by wildlife and get hurt and lost. So stick to the known roads and bring a cellphone with you, and always tell someone where and when you are going hiking, even if you have a partner going with you.

A Californian woman has become a fitness influencer in her 50s after losing more than 40 pounds and taking up bodybuilding.

Denise Kirtley, 52, was inspired     1     (turn) her life around two months before her 50th birthday after finding that her wedding ring no longer fit on her finger.

“When I     2     (start) my transformation in 2020, I had been sedentary (惯于久坐不动的) for     3     long while,” Kirtley explained. She began lifting light weights in her spare bedroom, saying she was     4     unfit for the first two weeks that she quickly felt     5     (breath) and tired. But Kirtley said the secret to     6     (get) started on a body transformation is     7     (simple) to repeat workouts five times per week because action “often precedes (先于) motivation.”

“Action leads to more action. We can’t wait for motivation to kick in as it usually comes     8     (late),” she said. “If you can start taking action, any action, you will build momentum (推进力). That momentum will push you forward. It DOES get easier.”

The 52-year-old said she’s also transformed her attitude toward growing older. “We really do get to choose     9     we age. It’s all about your mindset,” she said. “Old and aging are very different — there’s nothing wrong     10     aging, and I embrace (欣然接受) my age. I’m aging, but I’m strong and spirited.”

6 . How to overcome gym anxiety

Here are some practical tips to help you overcome anxiety in the gym and create a positive, empowering experience for yourself.

Set realistic expectations

The first step in overcoming gym anxiety is to set realistic expectations. Understand that everyone starts somewhere and that the gym is a place for personal growth and improvement.     1     Every individual in the gym is on their own unique fitness journey.

Plan ahead and familiarise yourself

    2     Before heading to the gym, plan your workout routine and familiarise yourself with the equipment you intend to use. Research exercise techniques and watch instructional videos to gain confidence and knowledge. By doing so, you’ll enter the gym with a sense of purpose and direction.

Start slowly and gradually

Ease into your gym routine by starting with exercises and machines you are comfortable with.     3     Taking small steps will not only help you build physical strength but also improve your mental resilience (韧性), empowering you to tackle new challenges.

    4    

Having a gym partner can provide huge support and motivation. Consider finding a friend who shares your fitness goals or seeking guidance from a personal trainer. A supportive companion or an expert can provide guidance, encourage you during workouts, and help remove anxiety by offering tips and feedback.

Practice mindfulness techniques

Mindfulness exercises can be powerful tools to fight anxiety in any setting, including the gym.     5     Focusing on your breath and being present in the moment can help calm your mind and remove anxiety. Additionally, practicing mindfulness during your workout can enhance your mind-body connection, allowing you to fully involve yourself in the experience.

Maze Fist, also known as Mi Zhong Quan, is a traditional martial art from China. It     1     (know) for its clever footwork and advanced techniques.

Maze Fist masters use complex footwork     2     involves constantly changing directions and angles,     3     (make) it hard for opponents to predict and attack. They are also skilled at tricking opponents with tricky movements and mis-directions. Besides its     4     (effective) in fighting, Maze Fist also focuses on developing the mind and body. In fact, apart     5     improving physical strength, endurance and coordination, Maze Fist trainers also build discipline and concentration when practising.

Deeply     6     (root) in Chinese culture and history, Maze Fist represents Chinese martial arts’ wisdom and philosophy, emphasizing the balance between body and mind. Practicing Maze Fist leads to personal growth and self-improvement.     7     (master) Maze Fist, one needs dedication and continuous practice. It not only provides just a means to defend oneself but also     8     (promote) one’s self-discipline, respect, and humility. And it offers both     9     (practice) self-defense skills and a path to personal growth. All in all,     10     you are interested in martial arts or want an all-round approach to well-being, Maze Fist ensures you a rewarding experience.

8 . Jump to It

Jumping rope is an activity that contributes to a healthy lifestyle and helps meet your fitness and wellness goals. Here’s how jumping rope benefits you.

It burns calories. How many calories does jumping rope burn? While this depends on your pace on average, you may burn about 100 calories jumping rope for 10 minutes.     1    

It’s easy to do. You can jump rope almost anywhere, making it a great option for on-the-go or when you’re traveling. Some people keep the habit of working out in the open air.     2     Being able to pick up a rope is a great option.

It builds bone density (骨密度). Your bone density decreases as you age. Luckily, jumping rope helps keep your bones strong.     3     The impact or stress from landing after a jump helps strengthen your bones.

It improves your heart and lungs. Jumping rope strengthens your heart and lungs by raising your heart rate quickly. Those who do rope-jumping exercise have better vital capacity.     4     Strong vital capacity contributes to better cardiorespiratory (心和肺的) fitness, which means you can exercise longer with less effort.

It makes you feel good. Did we mention it’s fun? After exercise, your body will release a special chemical, which can help with depression. Therefore, if you get anxious sometimes, being active can also help calm ourselves down.     5