3 . One out of three kids in our country are now considered obese (过度肥胖的) . Life is different now from when we grew up. The days of allowing our children to ride their bikes and play outside are nearly gone. With the average kid spending seven hours a day on all screen media combined (TV, videos, DVDs, computer time outside of schoolwork, and video games) , our children are not getting the minimum requirement of one hour of exercise per day that they need.

This needs to be changed, but where do we start?

We lead by example.

If you don’t work out, your children most likely won’t either. Children will mimic what you do more than they’ll ever listen to what you say. How many times have you thought, “My child is just like me?”

Many of us wait to have the perfect time to exercise, but we need to deliberately make the time. If necessary, exercising for 10 minutes three times a day is a great way to get started. After all, some activity is always better than none.       

A great way to ensure that your whole family benefits from fitness activities is to do activities that your whole family can do together. You can take walks after dinner, play in the backyard, put on a Zumba video and dance with your kids, sign your children and yourself up for classes at the local gym, and hike, bike, and swim on the weekends.        

I know you’re busy. But we all get the same 24 hours in a day, and we need to make them count. The excuse of “I don’t have enough time” is a very real one, but with awareness (意识) of our time management and planning, we can all do better. Organize your life, live by a schedule, and model the behavior you want to see in your children.

5 . Singer Liu Genghong is enjoying great popularity recently after posting online fitness videos on TikTok. In the videos, he often works out to the fast-paced music of his friend JayChou. Now his TikTok account has rocketed to 55 million fans and 53 million likes, inspiring people’s interest in indoor exercise.

According to Pu Zhengning, a professor of Southeast University in Nanjing, the COVID-19 has limited access to gyms and fitness centers, so simple aerobic (有氧的) exercises that do not need equipment are perfect for people to perform at home. And that is exactly the demand that Liu has come up on his social media platforms.

Since the COVID-19 broke out, the increasing downloads of fitness apps indicates the growing popularity of online fitness. The number of fitness videos on the platform in 2021 increased by 134 percent, while followers of fitness trainers were up by 208 percent.

Wei Fang, a student at Shandong Normal University, is one of Liu’s fans. “My major requires me to sit for a long time,” she said. “So how could I refuse a star singer as a personal trainer? Besides, when watching the live stream, I feel like I’m taking exercise with friends, which encourages me to keep going,” added Wei, who claims to have lost 3.5 kilograms in just seven days and also have a more positive mood.

According to the 2022 Sports and Fitness Consumption Trend Report, the sales of yoga and dance products have achieved fast growth since March. Along with social media plat-forms, China’s sports governing body launched online games on April 28. Ding Dong, an official with the General Administration of Sport, said: “The aim of the games is to inspire the mass enthusiasm for fitness.”

Now it seems that “cloud fitness” offers a great choice to gym memberships. In the past, aerobic exercises on TV were popular, and now it’s even easier to follow along and learn from instructors on short-video platforms.

8 . More scientists are researching cellular senescence (细胞衰老) — a state in which cells no longer divide. Senescent cells, which buildup in older bodies, have something to do with age-related conditions such as dementia (痴呆) disease.

Scientists are researching drugs that treat senescent cells. But the most promising tool against the bad influences of senescent cells, experts say, is exercise.

Today, LeBrasseur, who directs a center on aging at Mayo, says exercise is “the most promising tool that we have” for good health in late life, and that its power spreads to our cells. Research suggests exercise prevents the build-up of senescent cells, helping the immune system (免疫系统) clear them and fight the cell damage that can affect (影响) aging.

Last year, LeBrasseur led a study that provided the first sign in humans that exercise greatly affected senescence. It cut signs in the bloodstream of the influences of senescent cells in the body. After a 12-week exercise program, researchers found that older adults had cut signs of senescence and improved body strength, physical ability and reported health. A recent study collect seven more facts — in animals and humans — for exercise as a treatment to fight against senescence cells.

While such studies are not well-known outside scientific circles, many older adults connect exercise with youthfulness. Farmer Mike Gale, 81, put in a track and field throwing circle on his large farm in California. He and some of his friends throw the discus and use other exercise equipment. “I’d like to be competing in my 90s,” Gale says. “Why not?” 95-year-old Richard Soller says exercise keeps him fit enough to deal with what comes his way — including the discovery that his wife of 62 years had developed dementia. The two sometimes walk the streets of their neighborhood together, holding hands. “Do as much as you can,” he says. “That should be the goal for anyone to stay healthy.”

Outdoor exercise provides a lot of benefits beyond those seen with     1     (tradition) indoor workouts. It sounds a bit fantastic,     2     it’s true.

One simple example: Exercising outdoors increases our exposure     3     sunlight, improving vitamin D production,     4     has been linked to improving mood, promoting bone health, and boosting immune system function. Exercising outdoors     5     (make) you happy. Being in nature can improve feelings of well-being and life satisfaction. In fact, simply being outside and breathing fresh air has been shown to reduce stress and enhance relaxation.

Exercising, particularly outdoors, drives huge mental health benefits, ranging from reducing depression and anxiety to     6     (enhance) self-esteem (自尊心) and mood. Combine that with the physiological benefits of exercise, and you can make     7     (you) see greater levels of joy in your life.

Being     8     (physical) active in an environment with changing landforms forces your body to work hard     9     (sustain) the movement and your mind to stay focused to constantly adapt and avoid injury. Think about walking on your treadmill (跑步机) at home or in the gym compared to hiking on a trail with     10     (rock) and roots to cross and constant changes in elevation to push your cardiovascular (心管) system.

Take off the burden and have an outdoor exercise, and it will bring many benefits to your work or school life.