It can be challenging to find time to work out(锻炼)when your schedule is full, but unless you want to deal with a waistline(腰围) that keeps increasing in size, staying active is important. {#blank#}1{#/blank#} 

Workday

    You might not have time to escape the office and visit the gym during your lunch break, but that doesn't mean you can't burn calories throughout your workday. Instead of driving to work or riding the bus, walk or cycle, depending on how far you live from the office. A 30-minute bike ride at just 12 to 13.9 mph will help a 155-pound person burn 298 calories. {#blank#}2{#/blank#} Instead of phoning a colleague across the office, walk over to speak in person.

At home

    You probably want to sit or sleep on the couch, but by keeping active around the house, you can burn a significant number of calories throughout the day. {#blank#}3{#/blank#} Playing with your kids for 30 minutes will help you burn 186 calories if you weigh 155 pounds, while you'll burn 167 calories in a half-hour house-cleaning session.

Outdoors

     {#blank#}4{#/blank#} If you weigh 155 pounds, expect to burn 172 calories for every half hour you spend weeding the garden. You'll burn 205 calories in 30 minutes of pushing your lawnmower(割草机) around the yard. When winter arrives, cleaning snow is worth 223 calories per 30 minutes.

Other

    Everyday errands(差事) can help you burn extra calories when you can't find time to work out. {#blank#}5{#/blank#} Washing your car by hand will burn 167 calories in 30 minutes. By parking your car at the far end of the parking lot, you'll burn more calories getting to and from your vehicle.

A. You can make adjustments to your lifestyle to include a variety of calorie-burning activities into everyday life.

B. Pushing a shopping cart around the supermarket causes 130 calories burned in a

half hour.

C. Instead of paying to clean up the yard, do it yourself.

D. At work, take the stairs instead of the lift.

E. Don't visit a car wash to shine up your ride.

F. If you have a family, play with your kids.

G. You have to find the time to work out.

    Sometimes known as “The Big Apple” or “the City That Never Sleeps”, New York is both the most populous city in the USA and a leading center of business, commerce, finance and media. The city is often referred to as “New York City”, in order to distinguish it from the state it is in. The city is part of a large metropolitan（大都市的）area, and the combined city population exceeds 18.7 million.

    New York City is made up of five boroughs（行政区）and hence another nickname of the city is “The Five Boroughs”. The five boroughs are: The Bronx, Brooklyn, Manhattan, Queens and Staten Island.

    There are many famous buildings and sights in New York, especially in Manhattan. These include the Empire State Building, the Flatiron Building and the United Nations Building. When you visit New York, make sure you see Central Park, Times Square, Chinatown, Little Italy and of course the Statue of Liberty. Additionally, there are many wonderful museums in New York, some truly excellent shops, some of the world's best theaters in the Broadway area, and the neighborhoods of Greenwich Village and SoHo which are well-known for the artists who reside there.

    Getting around New York City is simple—the city's subway network is one of the most comprehensive in the world, connecting all parts of Manhattan in rapid time.

    However, the best way to see New York is undoubtedly on foot. Central Park is an ideal place to start a walking tour of New York City—843 acres of shining ponds and lush greenery attract locals and tourists. And apart from offering breathtaking scenery, it is a centre for recreation. Visitors can listen to music groups, watch performers, walk along the trails and even take a romantic ride in a horse carriage.

    Philadelphia offers a ton of attractions that are suitable for people of every age and here are some family—friendly attractions.

    Spruce Street Harbor Park

    Spruce Street Harbor Park, one of the best urban beaches in American, is an outdoor heaven on the Delaware River waterfront. Visitors can relax in a hammock, play on the playgrounds, and play games like table tennis and giant chess. Don't miss out on the park at night, when colorful LED lights hanging from treetops make the entire area bright.

    Blue Cross RiverRink

    Offering ice skating in the winter and roller skating in the summer, Blue Cross RiverRink creates a fun，outdoor experience for the whole family. Visitors can play on the nine-hole mini-golf course during the summer, and enjoy eats and drinks from the on-site (现场的) bar and restaurant all year round.

    Sesame Place

    Big Bird, Elmo and the other stars of Sesame Street come out and play at Sesame Place, the only theme park in the nation starring the popular TV show's most lovable characters. A water park, interactive activities，parades, fireworks and shows add to the fun.

    Once Upon a Nation Storytelling Benches

    On summer days, uniformed and professional storytellers at 13 storytelling benches throughout Philadelphia's Historic District entertain visitors with true, free, three-to-five minute tales about the colonial (殖民的）era as part of Once Upon a Nation . Children can pick up a Story Flag at any storytelling bench, and then collect a star from every storyteller on their journeys. Flags with all the stars can get free rides on the Parx Liberty Carousel at Franklin Square.

    Bangkok Destination Guide

    Travel in Bangkok is often described as a whirlwind—it's hot, chaotic, crowded, and full of exotic energy. This popular tourism destination is a city of extremes with majestic temples, floating markets, romantic rooftop restaurants, and a wide range of accommodations to suit every budget. Read through our brief guide to learn about this exciting city and begin planning your journey.

    Must-See Attractions

    Bangkok is sometimes referred to as the “Venice of the East” because of its network of canals, so take a boat tour to see sights like the Khmer wats (僧院) and the riverside houses. While exploring the city, you'll definitely want to sample some of the street food options—often fresher and more unique than in the surrounding restaurants! To get a dose of Thai culture, visit the Wat Arun, the Grand Palace, Wat Parkeaw, and Wat Pho.

    Transportation

    There are two airport that serve Bankok, Suvamabhmi Airport and Don Muang Airport, and both are located about 30 kilometers from city centre. Most travelers who fly into Suvarnabhumi take the airport rail link to get downtown. The most important train station is the Hua Lamphong Station, and railway lines extend in all directions. It's not a good idea to travel around Bankok by car since traffic is very congested.

    Recommended Restaurants

    Food is a big deal in Thailand, and there are plenty of cheap eats, high-end restaurants, and street food delights to keep your taste buds satisfied every meal.

    Even before my father left us, my mother had to go back to work to support our family. Once I came out of the kitchen, complaining, "Mum, I can't peel (去皮)potatoes. I have only one hand. "

    Mum never looked up from sewing. "You get yourself into that kitchen and peel those potatoes," she told me. "And don't ever use that as an excuse for anything again!"

    In the second grade, our teacher lined up my class on the playground and had each of us race across the monkey bars, swinging from one high steel rod to the next. When it was my turn, I shook my head. Some kids behind me laughed, and I went home crying.

    That night I told Mum about it. She hugged me, and I saw her determined look. The next afternoon, she took me back to school. At the deserted playground, Mum looked carefully at the bars.

    "Now, pull up with your right arm," she advised. She stood by as I struggled to lift myself with my right hand until I could get the bar with my other elbow (月寸）.Day after day we practiced, and she praised me for every rung (梯级）I reached.

    I'll never forget the next time, crossing the rungs； I looked down at the kids who were standing with their mouths open.

    One night, after a dance at my new junior high, I lay in bed crying. I could hear Mum came into my room. "Mum," I said, weeping, "None of the boys would dance with me."

    For a long time, I didn't hear anything. Then she said, "Oh, honey, someday you'll be beating those boys off with a bat." Her voice was slight and cracking. I looked out from my covers to see tears running down her cheeks.

    Then I knew how much she suffered on my behalf. She had never let me see her tears.

Two women going on a journey to green their city is the best way to describe the founders of Utility, Portland's low-waste and reuse company. It started in January 2019 and opened its first retail shop in April. Its founders, Rebecca Rottman and Nadine Appenbrink, are deeply committed to sustainability and supporters of zero waste.

They started Utility as a second job for both and as a personal journey, looking for clean products that didn't come in plastic. Their goal is to reduce the amount of single-use plastics by allowing people to bring their own reusable containers when they buy environmental friendly home and personal care items.

Every week the women teamed up with local stores to sell their goods and to refill products for returning customers. Now they are operating only online for pickup or local delivery in the Portland area. It is really easy, the company said. Just shop online and choose a container. Then select pickup or delivery. The products include all-natural dish bar soap and a wide variety of plastic-free kitchen tools.

While not completely zero waste, Utility is striving to get extremely close. Appenbrink said, "We are all on a journey. And we want to be as approachable as possible. Utility is to raise awareness about this lifestyle." They are focused on careful growth because Utility will never ship products because of the carbon footprint involved in shipping.

There are zero waste stores in other communities, like Clean Kilo in Birmingham UK, but they are real brick and mortar (实体的) buildings. Utility's concept is so simple that it can be followed almost anywhere. Zero waste markets are the way to the circular economy that is needed to stop plastic waste, reduce our carbon footprint and have a sustainable future.