I’m sorry to hear that you haven’t been feeling well recently. But the doctor is__________—you do need to take more exercise. I have some__________that you might find helpful.

First, remember that you don’t have to __________non-stop for 30 minutes or a whole hour__________, try to do small amounts of exercise whenever you can. For example, try taking the stairs up to your flat instead of the__________.When you study for a long time, remember to take regular breaks.

Second, you don’t have to__________to exercise in good weather. Many forms of exercise can be done outside the gym. You can do some__________in the school playground, in the park or around your community. All you need is a pair of __________shoes.

Finally, I understand that exercise alone can be boring, but you could invite your family and friends to __________with you. Encourage them to take exercise too so that you can have fun exercising together. This way, you are more likely to __________with your exercise routine.

I hope you’ll soon feel happier and healthier.

All the best.

Rachel

I wonder if you like long-distance running. Long-distance running is becoming one of the most popular     1     (activity) in our lives.

Doctors believe that many of the health problems come     2     such bad habits: eating too much, drinking too much, smoking and     3     (stay) up late. Running is     4     (easy) than those exercises in gyms because you don’t need a membership or special equipment. It will help you get fit and prevent diseases. You can find that your immune system gets better and better. It will give you good upper     5     lower body strength. Meanwhile, it makes your heart stronger and allows more blood     6     (flow) around your body and increases more oxygen to your brain. Anybody     7     is feeling down can go for a run to cheer themselves up.

If you are new to running, here is a piece of     8     (advise) for you. It is important to warm up and cool down     9     (proper) before and after running. In this way, you will feel very     10     (relax) instead of hurting yourself.

6 . Join Our Sports Camp

Ever created a whole sports plan for yourself only to give up a few days later? If you’re trying to keep it, join us! The camp is 100% volunteer-run and totally non-profit.

What we’ll help you do：

·Create a plan which fits you. Start small, and then gradually increase difficulty.

·Find the time to exercise. Even if it’s only a 10-minute walk, any exercise is enough to get you started.

·Try various activities to find one that you love. After doing them more, you start looking forward to your exercise.

·Find ways to make exercising more fun. Try changing the places where you work out by playing tennis on the playground or doing yoga(瑜伽) in the gym—anything to get yourself excited to workout.

Requirements

·Ages：13-17

·Take your own equipment ·Parents must be with you for your first coming Schedule

·Weekdays 9：00 a.m.—10：00 a.m.;2：00 p.m.—5：00 p.m.

·Weekends 8：30 a.m.—10：30 a.m.;2：00 p.m.—7：00 p.m.

How to join

Click here to get information and hand in the form to our camp before 9：00 p.m. everyday!

7 . You start by running around the school track three times to warm up. This is followed by exercises or long jump for the girls and football or basketball for the boys. That is an average 45 -minute PE class— but do you really enjoy it?

For students at the Second High School Attached to Beijing Normal University, sports classes have experienced a welcome change. Senior 2 students now learn the traditional Chinese martial art of sword-fighting (中国剑术), making PE the most popular lesson on the timetable. “The classes used to be boring as we just did the same things again and again,” said Xiao Tong. “But now PE classes are such fun. Sword-fighting is so cool.” His classmate Wei Jie agrees. “As well as being fun, we learn about traditional Chinese culture,” she said. The usual morning exercises performed to music on the school playground have been replaced by kicking and punching practice (搏击操) to a pop music by Zheng Xiuwen. “We didn't pay much attention when we heard the old music,” Xiao explained, “But when Zheng's music is played, we get excited.” Mao Min, the PE teacher who introduced the changes, is pleased that the students now enjoy sports lessons more. “The classes encourage healthy lifestyles and I am always looking for creative ways to keep the students active,” he said. Schools offer activities according to what sports facilities (设备) they have. For example, students at the Experimental High School Attached to Beijing Normal University can choose to learn swimming, taekwondo (跆拳道) or volleyball. “I take my volleyball very seriously so I keep fit by playing it,” said Senior 2 student Zhang Zheng. “Students only try hard in sports that interest them.”

10 . A lot of us spend most of our working day sitting at the computer without moving at all. So, how does the world keep fit? Let’s have a look at some of the latest exercises from around the world.

Towerrunning is a sport you can do in the tall buildings of almost any big city. All you need to do is start at the bottom of an office tower and run up all the stairs until you get to the top. Now, towerrunning has become popular with important races taking place in some of the world’s tallest towers, like the China World Trade Centre in Beijing.

Piloxing started in the USA. The sport is a mix between boxing, pilates (普拉提) and dance. Piloxing uses the power and speed of boxing, while building your muscles and strength with pilates. All of this happens to non-stop loud music, and you learn some great dance moves too.

Paddle boarding on the ocean might look easy, but it is a tough sport. You need to be strong to keep your balance. The sport was adapted from surfing and it had its roots in Polynesia where people used paddling for both work and play-from transport to catching waves.

Trapeze may remind you of the circus act-people fly, dance and move from side to side through the air. Jules Leotard developed the art of trapeze in the mid-nineteenth century in France. To perform trapeze, people must develop upper-body strength to turn and fly.

Are you ready? Even a short amount of exercise every day can help us to feel happier and more relaxed.