3 . If you have an uphill hike, you may be worried about how your body will hold up over mile after mile. There are a few things you can do to keep the experience from being a painful one.    1    

Uphill climbing requires hard work from your hamstrings. These powerful leg muscles work overtime. And if you'll be carrying a backpack, your upper body also plays a big part.    2     Besides, you'll need arm and shoulder strength to get your pack on and off.

Depending on the length of the hike you're planning, you might increase your training.    3     If your hike will be very steep, you might add some stair sets to your workout. You can do these at home or go to a facility like a stadium that has a lot of stairs for extended climbs.

    4     If you've been jogging for twenty minutes, try alternating one day of longer jogging with a hilly hike while wearing a backpack. If you've been walking for your exercise, alternate longer walks with walks that include hills.

As with any workout program, the key is to keep at it.    5     Chances are that once you get moving, you'll be more interested in keeping on until you finish. And if you find that you don't want to do it, keep your goal in mind.

4 . 4 Memory Exercises Proven to Keep Your Brain Sharp

Play a new sport

    1     Athletic activities that motivate your mind and body, such as yoga, golf, or tennis, have been linked to improved brain function and energy levels.     2     And then study up on the rules and procedures. If you can't make it to a gym, log on to these free brain games you have never tried.

Challenge your fine-motor (精细运动) skills

Learning a sport or enrolling in a new class, mastering an activity that requires considerable hand-eye coordination can keep your brain active and healthy. Pick up a new hobby that requires you to use your hands, such as knitting, painting, or assembling a jigsaw puzzle. Even better, chew gum while you do it.    3    

Memorize phone numbers

Even a short bra in-training session can make a big difference for your memory. By challenging your brain with memorization puzzles, experts believe you can protect your brain cells and strengthen the connections between them,     4     Ashraf Al, MD, recommends dividing each 10-digit number into three sections; for example, 801 555 8372 is much easier to remember than 8015558372.

Create a memorial phrase

Making a memorial device is one perfect way to store an important rule, fact, or to-do list in your memory bank. Some are acronyms (首字母缩略词), such as RICE, (Rest, Ice, Compression, and Elevation), a first-aid treatment for injuries.    5     You can use “spring forward, fall back,” as a reminder to reset your clock twice a year. The next time you need to memorize something in a hurry, come up with a clever acronym or sentence for it.

5 . Have you ever started a fitness program and then quit?     1    . Many people start fitness programs, but they may stop when they get bored, they don’t enjoy it or results come too slowly. Here are four tips to help you stay motivated.

1. Set goals

Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. For example, if you haven’t exercised in a while, a short-term goal might be to walk 10 minutes a day five days a week.     2    .   A long-term goal might be to complete a 5k walk.

2.     3    

If it’s hard to find time for exercise, don’t fall back on excuses. Plan workouts as you would any other important activity. You can also slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down sidelines while watching the kids play sports. Take a walk during a break at work.

3. Put it on paper

    4    . Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts and progress can help you work toward your goals and remind you that you’re making progress.

4. Be flexible

If you’re too busy to work out or simply don’t feel up to it, take a day or two off. Be gentle with yourself if you need a break.     5    .

6 . Not long after the first fitness magazine was published, a list probably followed soon after, ranking the best fitness equipment. This tradition has continued, with the implied message: use this and exercise will be yours.

And that's part of the problem, says Dr. Lieberman, a professor of Harvard University. There isn't one “best” anything to achieve fitness. Besides, people understand exercise is good for them. Knowledge about exercise still doesn't motivate.

Before you can answer why, it helps to look at history. Before the Industrial Revolution, people fetched water and walked up stairs because they had to. But then technology made life and work easier. Exercise has become something that people have to carve out time for. “It's a fundamental instinct to avoid physical activity when it's neither necessary nor rewarding,” he says.

It would seem like being healthy would qualify as necessary, but a doctor's prescription to exercise “can make it like taking cod liver oil,” Lieberman says. “Sometimes it works, but more often than not, it doesn't. And it's still coming across as an order, and “not having a heart attack in five years is not an immediate reward,” says Dr. Beth Frates, assistant professor at Harvard Medical School.

People might not want to exercise because it's never been enjoyable. Most of us probably have memories of gym class, not being picked for a team, or being in a fitness center that's filled with in-shape people. The majority don't feel excited. They feel that exercise isn't for them, but it can be. Coaching people in an empowering and motivating way can work much better than ordering someone to exercise. It starts with an expanded definition of what counts as exercise, and an injection of what's rarely used to describe exercise, but is certainly allowed: namely, fun.

8 . As a result, she says, some of the injuries associated with running, such as runner’s knee, are uncommon among race walkers. But the sport’s strange form does place considerable stress on the ankles and hips, so people with a history of such injuries might want to be cautious in adopting the sport. In fact, anyone wishing to try race walking should probably first consult a coach or experienced racer to learn proper technique, she says. It takes some practice.

9 . Kite surfing is a sport that takes place on the surface of the water, on top of boards that are similar in design to wakeboards (尾波滑水板), with the surfer pulled by a kite. The popularity of kite surfing has grown, although it is rather difficult to master. Kite surfing uses the same equipment as kite boarding, but is generally given more to riding on top of waves, rather than on smaller lakes or other calm bodies of water.

Early experiments in kite transportation took place through the 19th century, and at the dawn of the 20th century Samuel Cody crossed the English Channel using kites and a small boat. Kite surfing itself, however, wasn’t really born until the late 1970s. Beginning in that decade, more people became involved in using kites for personal transport and sport. Kite technology itself advanced enormously during the 1970s, with kites becoming much more controllable.

The early kite surfing was rather accidental, but innovators continued to develop the technology to make it easier to control and safer. By the late 1990s, kite surfing was becoming popular off the coast of Maui, France and throughout the world. In 1997, a special kite system was built specifically for kite surfing, which helped kite surfing into the mainstream.

Because of the high speeds and the dangers, it is generally recommended that would-be kite surfers take at least a few basic classes to learn the fundamentals. The main attraction of kite surfing is the potential for amazing tricks. The kite allows the surfer to experience enormous jumps, flying through the air for large distances before hitting the water in a controlled fashion. Like skateboarding, kite surfing makes use of a number of board grabs, with complex tricks possible due to the long period of time the surfer can remain in the air.

10 . Trying to stand out from millions of videos on the social networking platform Douyin can often be difficult, but a relatively new account(帐号), which has only been active since last year, has managed to do so easily.

The star behind this account is not a young woman with a slim figure, but a 70-year-old woman. Within just a few months Chen Jifang has attracted over 400, 000 followers with her energetic workouts (锻炼). She was once even featured on a reality show on CCTV.

"The main group that I wanted to encourage was people aging 30 to 50," says Chen. "I think they will be encouraged to work out after seeing that a granny like me can. It is never too late to pursue(追求)good health."

Chen's passion for exercising was born out of a need instead of desire to become famous. Her health had been poor since she was a child. In 2018, she was diagnosed with a lot of problems such as a fatty liver and hyperlipidemia(高血脂). The doctor suggested that she exercise more to stop the further decline of her already poor health.

Overweight Chen started with light jogging, but a fitness coach persuaded her to enter a gym on Dec 29, 2018. "Everyone in the gym was young. They were giving me curious looks," recalls Chen, who walks 3.5 kilometers to the gym every day.

Her daily training started at 8 am with 50 pushups(俯卧撑)and running. After a short break at 9 am, Chen continued working out until 3 pm. She hit the gym every day in 2019. She also gave up her favorite foods like barbecued meats and spicy hotpot.

When her health improved, Chen did more challenging workouts like weightlifting. Three months later, she lost 28 kilograms. Her health index also returned to normal.

"We cannot stop aging, but exercise can slow it down," she says. "Instead of spending money on medicine, it is better to spend money on fitness."