Fitting in fitness

    Do you find excuses not to exercise? {#blank#}1{#/blank#} Here are a few ways to get you going.

Do what you love.

    The easiest way to fall into the habit of doing exercise is to choose an activity you enjoy — one that doesn't feel like exercise, even though it is. {#blank#}2{#/blank#} If you play to your strengths, you'll find fitness activities you can enjoy for years.

Choose your hour.

    Studies have shown that people who work out in the morning are most likely to stick with a routine. By doing exercise before the day starts, they can avoid the last-minute scheduling conflicts. But if you' re not a morning person, choose whatever time works best for you. {#blank#}3{#/blank#}

Call it by another name.

    {#blank#}4{#/blank#} If it's something you have to do anyway — like washing the car or planting some bushes in the yard — you'll achieve two goals at once.

Partner up.

    Exercise is more fun when you do it with others. {#blank#}5{#/blank#} On days when your motivation is low, you' re more likely to stick with the programme to avoid disappointing your exercise partners. You can also train with an expert. A personal trainer will help you set goals, design a personalized fitness programme, and vary your routine to keep it challenging.

    A recent study, while showing a generally positive attitude toward science, also suggests a widespread worry that it may be "running out of control". This idea is dangerous.

    Science can be a force for evil as well as for good. Its applications can be channeled either way, depending on our decisions. The decisions we make, personally or collectively, will determine the outcomes of science. But here is a real danger. Science is advancing so fast and is so strongly influenced by businesses that we are likely to believe whatever decisions we come to will make little difference. And, rather than fighting for the best possible policies, we may step back and do nothing.

    Some people go even further. They say that despite the moral and legal objections, whatever is scientifically possible will be done-somewhere, sometime. They believe that science will get out of control in the end. This belief is dangerous too, because it fuels a sense of hopelessness and discourages then from making efforts to build a safer world.

    In our interconnected world, the lack of agreement in and out of the world of science can lead to the failure to control the use of science. Without a common understanding, the challenges of "controlling" science in this century will be really tough. Take human cloning for example. Despite the general agreement among scientists on its possible huge impact on traditional moral values, some countries still go ahead with the research and development of its related techniques. The outcomes are hard to predict.

    Therefore, discussions on how science is applied should be extended far beyond scientific societies. Only through the untied efforts of people with hope, can we be fully safe against the misuse of science and can science best serve mankind in the future.

    Mary Krupa became friends with the grey squirrels during her first week at Penn State,after spotting them running around and idly（漫不经地）wondering what they would look like with tiny hats on their heads.Today, everyone at the university knows her as the "Squirrel Girl".

    Mary started bringing them food,and gradually they began to trust her.She managed to put a hat on a squirrel and take a picture.Thinking that her colleagues could do with something to lift up their spirits,she started posting similar Photos on Facebook.The response Was greatly positive,and before long Mary and her squirrels became an Internet sensation.

    Growing up in a neighborhood outside State College,Mary was always fond of birds and animals around her home,but she didn't interact with people very much.She was later diagnosed with Asperger's syndrome,but the squirrels changed that.The squirrels are actually a good way to break the ice,because I'll be sitting here patting a squirrel and other people will come over and well just start like feeding the squirrels together and chatting about them,"she said."I am a lot more outgoing.

    And in case you're wondering how Mary is able to get the squirrels to do what she wants for her photos,it has a lot to do with food.For example,whenever she wants them to hold or play with something,she puts peanut butter on the prop（道具）,and they'll grab it.But getting to that part took a while.In the beginning,she would throw peanuts up the trees on campus and invite the squirrels to come down and get them,but they hesitated to approach her.She had the patience to earn their trust,though.

    This year,Mary is graduating with a degree in English and wildlife sciences.She wants to be a science writer and educate people on how to preserve the environment.As for her furry friends,Mary plans to stay in the area and visit them as often as she can.

    Alex Elman runs a big business—something hard to imagine after she lost her sight in her twenties. But Elman says that losing her sight helped her focus on finding success.

    Elman's father planted a hillside vineyard(葡萄园)in western Massachusetts in 1981. It's where Elman spent the darkest period of her life. When she was 27 years old, she went blind as a result of diabetes(糖尿病) 17 years ago. She recalled，“I hid in my home. I hid in the place，to me, that was the safest place in the world.”

    However, she found a new way forward.

    Elman is the founder of Alex Elman Wines, a growing competitor of organic wines from all around the world: Chianti from Italy, Torrontes from Argentina.

    Elman's isn't solitary in her work. Instead, she has a good assistant, a guide dog named Hanley. Hanley is something of a professional wine taster and travels to all of the wine factories that Elman runs, from South America to Europe.

    At first, Elman wouldn't accept a guide dog. Now it's hard to imagine her life, or her business, without him. She said, "When someone tells me something is organic and I don't really believe it because I taste something funny on it, m put it in front of his face and if he likes the wine, he'll actually go in and sniff it. If if s not right, he'll turn his head away. That's how we know whether the soil is actually organic.”

    Elman believes the loss of her sight was a gift from God. She said, “It allowed me to pay attention to what I thought was important. Therefore, adapt to a situation, and you'll be all right. Because you can't change it anyway, right?”

    Norman Garmezy, a development psychologist at the University of Minnesota, met thousands of children in his four decades of research. A nine-year-old boy in particular stuck with him. He has an alcoholic mother and an absent father. But each day he would walk in to school with a smile on his face. He wanted to make sure that "no one would feel pity for him and no one would know his mother's incompetence.” The boy exhibited a quality Garmezy identified as “resilience”.

    Resilience presents a challenge for psychologists. People who are lucky enough to never experience any sort of adversity (逆境) won't know how resilient they are. It's only when they're faced with obstacles, stress, and other environmental threats that resilience, or the lack of it, comes out. Some give in and some conquer.

    Garmezy's work opened the door to the study of the elements that could enable an individual's success despite the challenges they faced. His research indicated that some elements had to do with luck, but quite large set of elements was psychological, and had to do with how the children responded to the environment. The resilient children had what psychologists call an “internal lens of control(内控点)”. They believed that they, and not their circumstances, affected their achievements. The resilient children saw themselves as the arrangers of their own fates.

    Ceorge Bonanno has been studying resilience for years at Columbia University's Teachers College. He found that some people are far better than others at dealing with adversity. This difference might come from perception(认知) whether they think of an event as traumatic(创伤), or as an opportunity to learn and grow. “Stressful” or “traumatic” events themselves don't have much predictive power when it comes to life outcomes. "Exposure to potentially traumatic events does not predict later functioning,” Bonanno said. "It's only predictive if there's a negative response.” In other words, living through adversity doesn't guarantee that you'll suffer going forward.

The good news is that positive perception can be taught. "We can make ourselves more or less easily hurt by how we think about things," Bonanno said. In research at Columbia, the neuroscientist Kevin Ochsner has shown that teaching people to think of adversity in different ways--to reframe it in positive terms when the initial response is negative, or in a less emotional way when the initial response is emotionally “hot”—changes how they experience and react to the adversity.

    Everyone wants to win, and everybody knows it. Take the case of Olympic athletes, who train hard each day for years to reach the top of their sport and hopefully win a gold medal. Since every competitor's goal is to win, we assume that the silver medalists would be less happy than gold-medal winners, but still happier than those in third place. Common sense says that our levels of happiness should have something to do with our levels of achievement – except that often this isn't the case.

    Researchers found that bronze medalists actually appeared on the whole to be happier than silver medalists. How could that be? The answer, in a word, is gratitude. Silver medallists, who compared themselves to the gold medalists, experienced disappointment at having been close to winning the gold, but falling short. The bronze medalists, on the other hand, were thankful to have won a medal at all, comparing themselves to all those who didn't even reach the Olympic platform.

    If happiness, then, is the aim of life, perhaps our achievement-centered culture is getting it all backwards. We focus on what we want rather than on what we have. We forget to be grateful, and as a result we forget to be happy.

    We're from a culture that teaches us to envy others – another person achievements – and that is always looking forward to what comes next. Yet in a better society, might we not look at what all of our earlier nexts have already earned us?

    I encourage any person who struggles with frustration （挫折）in their life to take out a notebook and a pen each evening before bed, and to write down all the things that they have gratitude for. It's not a cure for dissatisfaction, to be sure, but many people quickly discover that, when they actually stop to think about it, they have things pretty good and happiness comes.

    Those bronze medalists, after all, can't be wrong.