3 . In a world ruled by hard exercise and complex fitness programs, the simple act of walking is often ignored(忽略).     1     It offers physical and mental benefits that lead to total happiness.

Heart Health and Weight Management

Walking is light heart exercise that helps improve heart health by increasing blood circulation(循环).     2     Besides, regular quick walking supports in weight management by burning calories and improving digestion(消化), making it an excellent choice for those looking to throw away pounds or keep a healthy weight.

Pressure Drop and Clear Mind

Taking a relaxing walk or quick walk has been shown to give off endorphins, the body’s natural ”feel-good” materials. This leads to lower pressure levels, improved feelings, and improved mental health. Walking outdoors in nature or in a peaceful environment can provide a refreshing escape from the daily tasks.     3    

Joint(关节)Health and Free Movement

Unlike active sports, walking is soft on the joints, making it a perfect choice for people of all ages and fitness levels.     4     At the same time, it also raises the ability to move freely and easily. Walking regularly can be particularly beneficial to those recovering from pain or looking to prevent problems with joints.

Social Communication and Connection

    5     Walking clubs, group climbs, or even simple walking with a friend or family member can provide an opportunity to connect, share experiences, and create lasting memories while at the same time bringing the physical benefits.

4 . A small study out of Skidmore College examined the advantages of morning vs, evening exercise for both women and men. Paul, professor for health at Skidmore, led the study.

“We had the groups divided into evening and morning groups,” he says. “We found women and men answered differently to different types of exercise depending on the time of the day, which surprised us.”

The study showed that for women who want to lower blood pressure (血压), the risk of heart disease or reduce fat, morning exercise works best. Those women hoping for upper body muscle (肌肉) gains or mood (心情) improvement should consider evening exercise. For the men, the findings were somewhat different: Evening exercise lowers blood pressure, the risk of heart disease, and feelings of tiredness. But similar to women, they burn more fat with morning exercise.

“For many people, the best time to exercise will depend on their chronotype,” says Heisz, author of Move the Body, Heal the Mind.

“Chronotype is your body’s natural habit to sleep at a certain time—it’s what decides whether you’re a night owl or an early bird. For the 25% of the population that considers themselves a night owl, getting both enough sleep and enough exercise can be difficult,” adds Heisz.

He continues, “Sleep—which provides your body the necessary time to recover (恢复) and make gains from exercise—should always be the first choice. When it comes to exercise, regardless of research on the advantages of certain exercises at particular times of the day, your results will not be good if it doesn’t allow enough time for sleep.”

5 . In a recent game of pickleball, my teammate and I were falling far behind other teams. It was her turn to serve. We were both standing behind the baseline, paddles(球拍) up in ready position, when she nodded at me and said, “In it to win it.”

“Really?” I looked at her, surprised by her use of a catchy expression that was new to me. My inner self was never ready to accept even the tiniest suggestion that we should be trying to win the game.

In my life off the pickleball court, I enjoy yoga, folk dancing—anything but games with winners and losers, and I always prefer to be a observer rather than a participant in the world of sports.

Then pickleball came along. Suddenly, I didn’t want to be an observer any longer. I wanted to be a player myself. Like many people, I was first drawn to the game simply as a safe COVID-19 activity. Playing outdoors with people in my neighborhood allowed me to break out of social isolation(隔离).

But my addiction to the game comes from the sport’s low barrier of entry. The equipment isn’t particularly expensive. It’s a relatively easy game to learn, and a participant doesn’t need to be especially strong, tall or fast. Little wonder that everyone can now be seen throwing a green, orange or yellow plastic ball with holes in it across a net.

Pickleball is the first game I’ve ever wanted to win. I think it’s because of the excitement I feel when I hit an unreturnable ball down the middle of the court and score a point. Participating in a sport myself rather than cheering for others provides real proof that I can still work hard to achieve goals.

So, I’ve made a long-term commitment to it. I am embracing the game as my pickleball buddies embrace me. I’d forgotten how much fun it is to socialize while, doing something active. In that playful space of the court, I am facing directly my fears of winning and losing. In the meantime, doing something outside of my comfort zone feels magical. Now I wonder what contests I might be brave enough to enter next.

9 . Sports day! These two words can inspire both joy and terror in the hearts of students everywhere. For many, sports day can be a great day of fun and the chance to bag a prize or two.     1    

Today, more and more schools have recognized the importance of exercise.     2     They hope that by making sports days less competitive, children of all abilities will be motivated to take part without fear of losing. Exercise and fitness is important for everyone, no matter how good at sport you are.     3    

However, some people feel that it’s important that sport has winners and that learning to lose is just as important as learning how to win.     4     Particularly, on a sports day which is your chance to really prove yourself!

There are lots of people who agree with the idea—parents in particular! According to a 2017 survey by Families Online, 82% of parents say they prefer “traditional” competitive sports days.     5     It’s also an opportunity for some children to show off their physical and sporting skills.

People have different ideas about whether it is the winning or the taking part that counts when it comes to school sports days. So, should School Sports Day be competitive or not? We want to know your ideas.

10 . As we age, even if we’re healthy, the heart just isn’t as efficient in processing oxygen as it used to be. In most people the first signs show up in their 50s or early 60s. And among people who don’t exercise, the changes can start even sooner.

“Think of a rubber band. In the beginning, it is flexible, but put it in a drawer for 20 years and it will become dry and easily broken,” says Dr. Ben Levine, a heart specialist at the University of Texas. That’s what happens to the heart. Fortunately for those in midlife, Levine is finding that even if you haven’t been an enthusiastic exerciser, getting in shape now may help improve your aging heart.

Levine and his research team selected volunteers aged between 45 and 64 who did not exercise much but were otherwise healthy. Participants were randomly divided into two groups. The first group participated in a program of nonaerobic (无氧) exercise—balance training and weight training—three times a week. The second group did high-intensity aerobic exercise under the guidance of a trainer for four or more days a week. After two years, the second group saw remarkable improvements in heart health.

“We took these 50-year-old hearts and turned the clock back to 30-or 35-year-old hearts,” says Levine. “And the reason they got so much stronger and fitter was that their hearts could now fill a lot better and pump (泵送) a lot more blood during exercise.” But the hearts of those who participated in less intense exercise didn’t change, he says.

“The sweet spot in life to start exercising, if you haven’t already, is in late middle age when the heart still has flexibility,” Levine says. “We put healthy 70-year-olds through a yearlong exercise training program, and nothing happened to them at all.”

Dr. Nieca Goldberg, a spokeswoman for the American Heart Association, says Levine’s findings are a great start. But the study was small and needs to be repeated with far larger groups of people to determine exactly which aspects of an exercise routine make the biggest difference.