1 . Most kinds of physical exercises are beneficial for remaining healthy, but a lot of people prefer running over other forms of physical exercises. This may be because running does not require expertise and specialized equipment.     1     Some runners choose to run for the adrenaline (肾上腺素) and others choose it for the health benefits.

Running is a weight-bearing exercise.     2     It is especially helpful for young children and teenagers whose bones have not completely developed. Running is also helpful in improving joint stability (关节稳定性). It is also considered a great way of losing fat and keeping a healthy weight.

    3     A lot of runners experience a sense of excitement and happiness after a run. Running releases endorphins (释放内啡肽) in your brain, which can improve mood (心情). Endorphins also naturally help manage stress.     4    

While running is considered a great exercise, it should not be the only form of exercise that you perform. Running regularly, especially with improper running shoes, could increase the risk of pain in the knees. It could also cause damage (损伤) to the knee joints.     5     It can achieve a balance of strength between the upper and lower parts of the body.

2 . According to research, about 21.5 million American children between the ages of six and seventeen are involved (参与的) in a team sport.     1     But regardless of the reasons for getting involved, children can gain a lot from sports.

A 2006 report shows that taking up sports can increase both emotional and behavioral well-being in teenagers. And increased well-being can lead to higher confidence, which results in better overall performance.     2     In addition, they usually get along well with people around them and are less likely to have bad or risky behavior.

    3     Through this process, children develop social and leadership skills and learn the value of teamwork. Children involved in sports usually have stronger and better relationships with their schoolmates and a better understanding of people from different backgrounds.

Actually, sports give children an opportunity to communicate with adults in valuable and positive ways, which can help them develop closer relationships with adults. This effect is especially great when children don’t get along well with their family members.     4    

Although most effects of sports on children are good, there can be disadvantages. If the pressure to win is overemphasized (过分强调) or the expectations of parents or coaches become too great, kids may experience lots of stress.     5     To avoid these bad effects, children should not overemphasize winning but focus on developing certain skills.

3 . As children grow up, they will likely be drawn to participate in sports. But not all children will be interested in or successful at every sports experience. Some children tend to join in team sports while others will prefer individual sports.     1     So how can parents help their child pick a most suitable sport? Here’s How:

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A child’s interest in a given sport is the best determiner of whether he or she will enjoy it as a participant. So expose the child to a wide variety of sports experiences. Talk with them about what they like and dislike about each sport.

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As you check out the various sports, see if you can tell which of them seems most interesting to the child. Listen to your child for signs about their preferences. Maybe they will talk about the players, the skills, or they will tell others about the experience. If you watch and listen, you can pick up what interests them most.

Find out: team or individual?

Some children will prefer to participate in a team sport like football, baseball or basketball in which they play a role in a team.     4     Sports like these include swimming, tennis or golf. Or they may simply enjoy individual sports like cycling and gymnastics. As you observe your child, try to find out what their preferences are.     5    

5 . How to Exercise at Home

You’ve got home from work, planned and prepared a nutritious yet also delicious dinner and now it’s time to put on some sports clothes and head to the gym. No?     1    .

Here is a question.     2    ? Bring the washing down, carry the ironing up, rush to the bathroom, remember what it was you went upstairs for in the first place. Take the opportunity to burn some calories just going about your normal routine, but do it in half the time; instead of just walking up them, try taking the stairs two at a time.

Make the most of the housework!     4    , set aside half an hour and get yourself on a mission to do the whole house. Even the modern, lightweight vacuum cleaners(吸尘器)do require a bit of effort to push around, go backwards and forwards, deep into the corners and, if you can sing along with the music, then so much the better!

    5    , but that doesn’t help with maintaining an active lifestye. So when your delivery driver drops your groceries off, why not build a little weights routine into the unpacking? Four packs of beans and noodles make great substitute(代替)weights, so strengthen your muscle with a pack in each hand.

6 . Over the years, I've found some easy tricks to get myself more active daily. Going to the gym and doing a weight workout isn't required.     1     Here's my secret sauce.

1.Start small

A lot of people assume they need to run themselves tired in the gym to get more fit, but that's really not true. Experts recommend a minimum of 150 minutes of moderate aerobic activity a week—that breaks down to a little more than 20 minutes each day. They also recommend strength-training at least two times a week.     2    

2.Get active at work

    3     Rather than using your full lunch hour to eat, take some time to go to the gym, speed walk around the office or run errands. You can also break up the boring work of the day by taking a walk during one-on-one meetings instead of sitting at a desk or conference room — anything to get up and get moving.

3.Do exercises you actually like

This is a big one. If you hate exercising, it might be because you aren't doing workouts you enjoy. Very few people actually enjoy running around in circles for miles. So don't. Branch out and try different kinds of workouts until you find one you genuinely enjoy.     4     But it'll be worth it when working out no longer feels like a chore.

4.Make it social

Exercise doesn't need to be alone. In fact, having a workout partner can help keep you motivated and hold you accountable in your routine.     5     The structure of working out in a group can push you to work harder while also introducing you to new people.

8 . Swimming has been called the perfect exercise. After all, you can get all of the benefits of an aerobic (有氧的) workout without any damage to joints, and it can be done by both the very old and the very young.     1     — just you and the deep blue. So, let’s take a big breath, and dive into the benefits of swimming.

Full body workout.     2    . So, whether you swim a gentle breaststroke (蛙泳) or backbreaking butterfly, you will get a full body workout. Plus, exercising in water makes your bodywork harder, so, 30 minutes in a pool is worth 45 minutes of the same activity on land.

Destress and relax. Whether it’s work stressing you out, the kids being a nightmare, or just life in general, we all get times when we just want to SCREAM.     3    . Swimming regularly can lower stress levels, reduce anxiety and depression, and improve your sleep patterns.

Burn those calories. Swimming is one of the most effective ways to burn calories. A gentle swim can burn over 200 calories in just half an hour, more than double that of walking.     4    .

No sweat. If sweating puts you off other forms of exercise, fear not! As a swimmer, you’ll never feel sweaty no matter how hard you work because the water around you is constantly cooling you down.

    5    . While all exercise can produce greater health and longevity, studies point to swimming as one of the best choices for doing so. Researchers at the University of South Carolina looked at 40, 547 men, aged 20 to 90, for over 32 years. The results showed that those who swam had a 50 percent lower death rate than runners, walkers, or men who didn’t exercise.