1 . A new study shows that getting half of American 8-to 11-year-olds into 25 minutes of physical activity three times a week would save ＄21.9 billion in medical costs over their lifetimes.

The increase from the current 32 percent to 50 percent of kids taking part in exercise, active play, or sports would also result in 340,000 fewer overweight teenagers.

“Physical activity not only makes kids feel better and helps them develop healthy habits, it’s also good for the nation’s bottom line,” says Bruce Y. Lee, executive director of the Global Obesity Prevention Center at Johns Hopkins University. “Our findings show that encouraging exercise and investing in physical activity when kids are young pays big dividends as they grow up.”

The study, published in the journal Health Affairs, suggests an even bigger advantage if every 8 to 11-year-old in the United States exercised 75 minutes over three times in a week. In that case, the researchers estimate (估计), ＄62.3 billion in medical costs over the course of their lifetimes could be avoided and 1.2 million fewer youths would be overweight. And the money would increase if not just current 8-to-11 year olds, but every future elementary school child joined their game.

Exercise at least 25 minutes a day, three days a week, is a guideline developed for kids by the Sports and Fitness Industry Association. An overweight person’s lifetime medical costs average ＄62,331. For the overweight person, these amounts are great.

“Even a little increase in physical activity could cause billions of dollars in savings,” Lee says. He also says there are other benefits of physical activity that don’t affect weight, such as improving bone density, improving mood, and building muscle.

Lee says “We need to be adding physical education programs and not cutting them. We need to encourage kids to be active, to reduce screen time and get them running around again. It’s important for their physical health and the nation’s financial (经济的) health.”

2 . Various sports attract fans for different reasons: Spectator sports draw even more fans who just love to watch. Here are some of the most beloved sports worldwide.

Hockey-2 billion fans

Hockey, both on ice and on a field, wins a following of two billion enthusiastic fans worldwide. Field hockey is mainly played in Europe, Africa, Asia, and Australia, while ice hockey is particularly popular in Canada and the US, where kids grow up playing pond hockey. Unlike ice hockey, field hockey usually does not involve body contact in the form of checking and hitting.

Football-4 billion fans

Football, better known as soccer in the US, is by far the most popular sport in the world. Experts estimate that the origin (起源) of football may go as far back as two thousand years, beginning in ancient China during the Han Dynasty. One major reason for football’s global popularity is that unlike other sports that require expensive equipment, all you need to play football is a ball and your feet.

Volleyball-900 million fans

Volleyball pits two teams across a high net, each attempting to smash the ball onto the opponent’s floor. A popular variant, beach volleyball, is competed on sand by pairs rather than the regular six players per team. The crowd appeal of beach volleyball has grown greatly in recent years.

Tennis-1 billion fans

An estimated one billion people worldwide follow professional tennis tournaments and matches. In tennis, players on both sides of a net try to hit a ball with a racket so that it either goes past their opponent (对手) or bounces twice on their opponent’s side of the court to score points. Tennis superstars like Rafael Nadal, and Serena Williams are now household names around the world, with huge international fan bases.

3 . A running chub is a community group made up of members that are interested in running. Some running clubs may focus on different types of running activities and require a certain level of expertise(专长) on the runner’s part.    1           

Often,running clubs include training with a coach in the cost. However, if they don’t offer to coach members and provide only a group environment, the clubs may provide a discount on personal trainers. Keep in mind that the size of the club affects the discounts and services the club can provide.     2    Their members can choose as needed.

Many running clubs are open to members of all ability levels.     3     Some chubs that allow a wide range of ability levels focus on fit mess for children to seniors and both walking and running are accepted.

Most running clubs have a website that often includes a mission statement(任务说明) for the club.     4     For example, one club’s mission is to not only celebrate and encourage the sport of running, but it is also to do fund-raising; if you want running only, the website can tell you a lot.

    5    Joining a running club that matches your interests can help you get fit and expand your social circle as well. Running clubs allow people living in the same community to share their interests and attend races and events together. Plus, many running club organizers have a lot of experience in running that can benefit other community and club members.

4 . Doing fitness routines is challenging and sometimes boring. Here is some advice on how to make exercise as fun as video games.

When you’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.     1     Create a clear fitness goal. Aim to walk 10,000 steps a day, for example, or try to run a total of 6 miles every week.

Adding an element of competition to your exercise routine can actually help you work out harder. If you’re seeking a similar motivation, look into fitness programs that encourage friendly competition. The app Zwift, for example, is a good choice.     2    

Getting a group to work together toward a common goal was also an effective way to increase physical activity. You can try to recreate this dynamic by working toward an exercise goal with other people, particularly those who you have a close relationship to.     3     So grab a close friend or family member and bring them to the gym with you.

Some people love video games because there’s a lot of unpredictability and surprise.     4     You can recreate this sense of playfulness in your own exercises. For example, you can take photos of at least 5 different flowers on your neighborhood walk. Ride your bike from one friend’s house to another.

    5     If exercise makes you feel slightly happy or adds some kind of meaning to your life, that’s great.

6 . Home workout

As long as there is a space at home, we can move. It will take time if we go outside as time is precious, especially in this fast- paced age. So many people like to exercise at home. However, without trainers, getting good exercises at home can be difficult.     1    

Avoid over-training. Nowadays, a lot of people prefer to do some popular programs they see on social media. But a lot of these programs are high-in-tensity (高强度的) and designed to make you feel tired.     2     Training beyond your power can result in injury. “You might develop tendonitis (肌腱炎) in the knees; you might hurt an ankle,” said Clifton Hempstead, a well-known personal trainer.

    3     A lot of home workout programs that don’t need equipment include exercises such as planks (平板支撑),squats (深蹲) and sit-ups.     4     “When doing squats, your knees and toes should be pointed in the same direction so that, long term, your knees don’t suffer. If you can’t do an exercise, find a way to reduces its tensity so that you have less pain,” he said.

Do yoga in a suitable way.     5     But if you’d rather learn yoga through videos, it’s important to take it slow. Many video classes don’t offer any changes of poses that might make them work for different bodies. “If something doesn’t feel right, and you’re taking a video class, please quit,” he said. “Don’t go as far.”

8 . Playing tennis might add years to your life, according to a new study of Danish men and women. The study found that adults who frequently participate in tennis or other racket (球拍) and team sports lived longer than people who were spending a lot of time sitting down. They also lived longer than people who took part in activities such as jogging, swimming and cycling. The results raise interesting questions about the role that social interactions might play in enlarging the benefits of exercise.

No one doubts that being physically active improves our health and can extend our longevity (寿命). But whether some activities might be better than others remains in argument. One widely publicized 2017 study of more than 80,000 British men and women found that those who played racket sports like tennis tended to outlive those who jogged.

The researchers widened their inquiry and looked at a variety of sports and their associations with life. To start, they turned to the same data resource they had used for the jogging study, the Copenhagen City Heart Study. The study’s participants had all completed health exams and lengthy questionnaires about their lifestyles and whether and how often they took part in some sports common in Denmark, including cycling, swimming, running, tennis, soccer and, perhaps unexpectedly, badminton.

According to the data, cycling added an average of 3.7 years to riders’ lives, compared to sedentary Danes. Running added 3.2 years while tennis 9.7 years. These associations remained unchanged even when the researchers controlled for people’s education, socioeconomic status and age.

“Why and how some sports might add more years to people’s lives than others is impossible to know from this kind of observational study,” says Dr. James O’Keefe, a study co-author. “But we know that social support probably has unique effects on helping people get more benefits from the exercise.”

For now, people who run or ride alone might consider finding a group or partner to work out together. “Raising your heart rate is important for health,” he says. “But it looks like connecting with other people is, too.”

10 . Studying and passing your classes can be difficult, and finding effective ways to study may seem impossible.     1    . If you are looking for a way to improve your studying, try integrating daily exercise into your routine.

There are so many activities you can do for aerobic exercise. You can swim, jump rope, or hike with a heavy backpack.     2    . Any aerobic activity should be performed for at least 10 minutes at a time to gain brain-boosting benefits.

Sit down and list all your commitments, activities, and study hours. Don’t forget to list sleep times, meal times, and time for other things, like showering. Look for places where you can put in exercise. Or you can break up exercises into smaller parts, such as three 10-minute fast walks.

Consistent daily workouts are more effective than trying to get 150 minutes of physical activity in on the weekend.     4    . In that case, the consistent physical activity will boost your brain during the week, closer to when you study.

    5    . Therefore, try not to make the physical activity a stressful part of your day. You can listen to music while exercising. Numerous studies have linked music to stress relief and the reduction of anxiety. Or you can exercise with a friend. This can do two things at once: get physical activity into your day while letting you socialize.