1 . Many people have weight(体重) problems. These problems are bad for their health. One of the biggest reasons is that we sit around too much. So, the best way to lose weight is to move your body.

Turn off the TV. It’s the first thing you need to do. Once a week, turn off the TV and play some sports with your family. You can do something more interesting than sitting in front of the TV, such as playing games and taking a walk.

Walk more. Look for small ways to walk more. When you get the mail, take a walk around the house. Take the dog for a walk each day or ride your bike for 10 minutes before getting ready for work.

Do some housework. Watering the flowers, cleaning the windows, washing clothes and so on. These kinds of activities may not be vigorous(有力的) exercise, but they can keep you moving.

2 . A new study has finally solved the problem of whether to eat breakfast before you exercise.

Researchers at the universities of Bath, Birmingham, Newcastle, and Stirling analysed the energy consumption of 12 healthy physically active men between the ages of 20 and 26. Each of the men completed three different trials: eating a breakfast of rice and milk and then resting (no exercise), eating the same breakfast two hours before cycling for 60 minutes, and finally not eating breakfast completely before doing the same 60 minutes of exercise. The study showed that fasted exercise (禁食运动) is the best for weight loss.

“These results suggest that for healthy young men a short-term energy lack may be more easily got if breakfast is worked off before exercise,” the study’s authors concluded. Here’s how it works: when you work out on an empty stomach, your body doesn’t have ready energy from food so it draws from other sources, like stored body fat, which makes your exercise more effective at burning fat—and helping you lose weight.

Additionally, exercising in a fasted state keeps your insulin (胰岛素) levels low, allowing your body to produce more growth insulin which also burns fat. “When insulin is rising—as is the case after you eat—your body will be in a state of wanting to store fat, not burn it,” Phoenyx Austin, MD, a sports medicine specialist, explained to MindBodyGreen. “It doesn’t matter if you exercise like a mad man after a meal. You won’t be able to burn body fat until insulin levels drop, which can typically take two or three hours, if not longer.”

But if you prefer eating breakfast before you exercise, don’t worry—there are benefits to be there, too. For instance, the researchers found that the men who ate breakfast first burned more carbohydrates(碳水化合物) while they worked out and sped up their metabolism(新陈代谢) for later on in the day.

3 . 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.

7 . 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.

8 . 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.

9 . How do you spend your spare time? There will be different answers to it. Most people in Poland(波兰) have their own ways of spending free time. Sometimes they just want to have a rest, but they try to do something more pleasant most of the time. They have many different hobbies, which help them to get away from their everyday problems and spend their free time happily.

Many Polish(波兰的) people like travelling. They look for new places that they have never been to and add new and exciting experiences to their journey. Some of them like to climb mountains, others like to go to the sea or a lake to swim, because these can make them get exercise and are good for their health.

Many Polish people also like to watch sports in their free time. They are usually crazy about football, and football is regarded as the Polish national sport. Many football fans may support a certain team, so they go to watch every match of the team they support, and they buy many things that have any relation with the team. Watching a sport and doing it are both good ways to relax.

In addition, doctors say that doing sports is very good for the health. Many people in town, especially young men, often go to the gym to attend the exercise classes to keep fit.

Besides these ways, Polish people have many other ways to spend their free time. And they really enjoy their free time.

10 . 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.