Finding out what kind and how much physical activity you need

    How do I do it?

    It's your choice. Pick an activity that's easy to fit into your life. Do at least 10 minutes of physical activity at a time. Choose aerobic activities that work for you. These make your heart beat faster and can make your heart, lungs, and blood vessels fitter. Also, do strengthening activities which make your muscles do more work than usual.

    Why should I be physically active?

    Physical activity can make you feel stronger and more alive. It is a fun way to be with your family or friends. It also helps you improve your health.

    How many times a week should I keep physically active?

    It is up to you, but it is better to spread your activity throughout the week and to be active at least 3 days a week.

    How do I build up more physical activity?

    Do a little more each time. Once you feel comfortable, do it more often. Then you can trade activities at a moderate level for vigorous ones that take more effort. You can do moderate and vigorous activities in the same week.

    Herbal medicine (草药), which has been used for medicinal purposes, is the use of plants to treat diseases. Many herbalists use the entire plant, from the flowers, stems, leaves, and roots, in the form of everything from teas to pills. These plants contain natural, chemical things that can treat the body for a variety of diseases- such as allergies, asthma, rheumatoid arthritis, migraine, chronic fatigue, and cancer, among others.

    Nowadays an increasing number of people prefer to adopt these plants to treat their diseases because, compared with chemical medicine, herbal medicine has its own advantages. Herbal medicine and remedies (治疗) are more effective than chemical medicine for certain diseases. The chemical medicine given by a chemist could have certain negative side effects. However, many of the herbal medicine and remedies do not have negative side effects. If any, they are softer than chemical medicine. Obesity is the cause of many of the health problems. Herbal medicine can help weight-loss more effectively and improve overall health.

    However, the cure using herbal medicine and supplements (营养品) would take some time, and therefore people are supposed to possess enough patience. Worse still, herbal medicine contains a variety of ingredients (成分) and people have to be sure that their body agrees with the ingredients and that it is not allergic (过敏).

    A point worth mentioning here is herbal remedies and medicine for certain illnesses may have negative side effects. These side effects may not be shown at once, but would take months or even years. In the early stages, if the herbal medicine is not agreeing with you, it is wise to stop using it.

    When used correctly and directed by doctors, herbs can help treat a variety of diseases. But keep in mind that the herbal medicine industry is not regulated, so herbal products are often misleading and may contain additives (添加剂) and that are not listed on the label (标签). Some herbs may cause allergic reactions or interact with other drugs, and some are poisonous if used improperly or at high doses (剂量). Taking herbs on your own increases your risk.

    Noah Webster was born on October 16, 1758, in the West Division of Hartford. At that time, few people went to college, but Noah loved to learn so his parents let him go to Yale, Connecticut's only college. He left for New Haven in 1774. Noah's years at Yale were the years of the Revolutionary War.

    Sometimes 70 children of all ages were in one-room schoolhouses with no desks, poor books, and untrained teachers. Noah did not like that. Their books came from England. Noah thought that Americans should learn from American books, so in 1783, Noah wrote his own textbook: A Grammatical Institute of the English Language.

    For 100 years, Noah's book taught children how to read, spell, and pronounce words. It was the most popular American book of its time. Ben Franklin used Noah's book to teach his granddaughter to read.

    When Noah was 43, he started writing the first American dictionary. He did this because Americans in different parts of the country spelled, pronounced and used words differently. He thought that all Americans should speak the same way. He also thought that Americans should not speak and spell just like the English. Noah used American spellings like “color” instead of the English “colour”, “music” instead of “musick” and “center” instead of “centre”. He also added American words that weren't in English dictionaries like “skunk” and “squash”. It took him over 27 years to write his book. When finished in 1828, Noah's dictionary had 70,000 words in it.

    Noah did many things in his life. He worked for copyright laws, wrote textbooks, Americanized the English language, and edited (编辑) magazines. When Noah Webster died in 1843, he was regarded an American hero.

    Valerie Jarrett, 58, is serving as a top adviser to President Obama and has been close to the first family since the early 1990s. Joe Heim from WashingtonPost had an interview with her.

    Joe Heim: What do you think of a reporter who interviews you for 25 minutes, then later finds out his recorder stopped working and asks you to do the interview again?

    Valerie Jarrett: That he's human. Everybody could make mistakes.

    Joe Heim: You're considered the president's closest adviser. What do you think the role of an adviser is?

    Valerie Jarrett: I think so as that the president's management style is very effective (有效的), all of his advisers should speak openly about their advice.

    Joe Heim: What misunderstandings are there of you?

    Valerie Jarrett: A little-known fact is that I started my life very shy and remained very shy well into adulthood. Painfully shy, I would call it. And I often share this, particularly with young people, because it's something I really had to work hard to overcome. And for all the shy people out there I say, you, too, can overcome it. But it took a lot of hard work on my part, and I discovered along the way that just because you're nervous and you have butterflies in your stomach doesn't mean that it has to show. My point in sharing it with you is that part of life is pushing yourself outside of your comfort zone (舒适区). And if you're going to grow, you have to learn how to take on new challenges that you might not be good at.

    Joe Heim: Will you stay until the end of his term?

    Valerie Jarrett: I serve at the pleasure of the president. If he wants me to stay, I will.

    Everyone needs friends. We all like to feel close to someone. It is nice to have a friend to talk, laugh and do things with. Surely, there are times when we need to be alone. We don't always want people around. But we would feel lonely if we never had a friend.

    No two people are the same. Sometimes friends don't get along well, which doesn't mean that they no longer like each other. Most of the time they will go on being friends. Sometimes friends move away, then we feel very sad. We miss them much, but we can call them and write to them. Maybe we would never see them again, and we can make new friends. It is surprising to find out how much we like new people when we get to know them. Families sometimes name their children after a close friend. Many places are named after men and women, if they are friendly to people in a town. Some libraries are named this way. So are some schools. We think of these people when we go to these places.

    There is more good news for people, if they have friends. These people live longer than those who don't have friends. Why? It could be that they are happier. Being happy helps them keep Healthy. Or it could be just knowing that someone cares. If someone cares, they take better care of themselves.

    Photography（摄影） is a very popular art form. Anyone with a camera – or a mobile phone – can practice it. A picture communicates in a way that words often can't. As the photographer Destin Sparks put it, “Photography is the story I fail to put into words.” And there's no better chance to practice the art of photography than during our vacation time.

    Holiday photos have been a part of the culture of travelers for a long time. For decades, vacationers have made sure they've packed a camera along with bathing suits, Hawaiian shirts and sunglasses. A camera is an important holiday item. But over the last 10 years, photography has become much more popular. It's easy to capture ( 捕捉 ) still and moving pictures of places of interest, and it's also easy to show off these pictures on social media. Armed with their smart phones, tourists, this year more than ever, are capturing the beauty of our planet.

    Of course, travel companies have caught on to this. Trekksoft has an example of photo-tourism from the United States, a land with a vast choice of beautiful locations. Antelope Slot Canyon Tours in Arizona specializes in tours of the state's famous canyons（峡谷）, which gives photographers the chance to capture them on camera.

    Most of the tourists are able to make beautiful images with just their mobile phones. Still, help is on hand from the tour guide for those who aren't great at using their cameras. These tour guides have taken a course in photography in case the skills they've learned would help their customers.