1 . Tai chi, a traditional, slow-moving form of Chinese physical exercise, is known to increase flexibility and improve balance. New research has been conducted to determine whether tai chi has an influence on lowering blood pressure in people with prehypertension (高血压前期).

In the study, Chinese scientists put 342 adults with prehypertension into two groups. The average age of people taking part in the study was 49. About half the participants (参与者) took part in aerobic exercise, including jogging, climbing stairs and cycling. The other half was trained to practice tai chi. Both groups got hour-long exercises four times a week.

Nearly 22% of the people who practiced tai chi saw their blood pressure fall to be normal, compared with nearly 16% of people in the aerobic exercise group. And fewer patients in the tai chi group went on to develop high blood pressure than patients in the aerobic exercise group.

So what is it about tai chi that helps lower blood pressure? “The practice tends to get more of a response from the parasympathetic (副交感的) nervous system, which is the network of nerves that relaxes your body after periods of stress or danger,” says Ruth Taylor-Piliae, a professor at the University of Arizona’s College of Nursing.

“I think the beauty of tai chi is that you don’t have to have a special gym membership, you don’t have to have special clothing,” Taylor-Piliae says. “Once you learn tai chi, you can do it anytime and anyplace. And it does provide a calming and relaxing effect.”

Evidence suggests it can also help protect against cognitive fall and even improve memory. But you have to practice it continually to get the most benefit.

2 . 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    

3 . 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.

Sports like American football and ice hockey get most of the attention when it comes to concussions (脑震荡) and other forms of brain injury. But soccer is a(n)     1     (激烈的) sport for which the head can be as important as the foot.

Heading the ball is a key soccer skill. But a new study finds that players who head the ball frequently are more likely to suffer     2     (长久的) brain injury and damage their memory than players who are less likely to use their heads.

“For many people, it’s beyond belief that a slight injury could be a problem,” said Dr. Michael Lipton, an expert of neuroradiology (神经放射学) in New York City.

Lipton and his team interviewed 37 adult soccer players from New York City and took high-tech scans (扫描) to     3     (检查) their brains. They also asked the players how often they played soccer and how often they headed the ball, and they gave the players some neurocognitive tests.

The     4     (结果) was that the researchers found no link between small amounts of heading and players’ attention, ability to control their       5     (速度) when they move, or ability to manage complex thinking tasks. However, Lipton warned players not to ignore the possible risks of heading the ball too many times. Players could safely head the ball 885 to 1,550 times a year. It took almost 1,800 times a year for players to have trouble with their memory.

6 . With the arrival of winter, the world is covered in a sheet of shining snow, and it brings an invitation to take part in exciting snow sports. Beyond the great wonderland and the great joy of sliding down hills, attending winter sports offers many physical, mental, and social benefits.

Taking part in winter snow sports is an excellent way to stay physically active during the colder months. Whether you’re skiing down a mountainside, or skiing along peaceful paths, these activities provide a full-body workout. Downhill skiing, for example, is known as a way to burn a lot of calories, making it an effective cardiovascular (心血管的) exercise. The combination of cardiovascular fitness and strength training can help keep a healthy weight, improve cardiovascular health, and keep overall physical health.

The connection between outdoor activities and mental health is well-established, and winter sports are no exception. The fresh mountain air, the amazing snowy hills, and the excitement of rushing down the hill all help to improve the feelings. Snow sports also get you in natural sunlight, which helps increase vitamin D levels.

Winter sports offer more than just personal physical and mental benefits—they create chances for social interaction (交流) and community building. Whether you’re hitting the hills with friends, joining a ski club, or taking a family snowboarding trip, these activities form a sense of friendship. Shared experiences on the mountain create lasting memories and strengthen social ties, developing a sense of belonging and connection.

The benefits of winter snow sports spread far beyond the excitement of downhill drops. Winter activities not only keep you physically fit but also benefit your mental well-being and provide chances for social communication.

Winter wonderland is waiting for you, promising a season full of joy, health, and unforgettable experiences. So, when the snow arrives, consider putting on your skis and enjoying the benefits winter sports bring to your body and mind.