Young people frequently say that they want to exercise, but they just can't find the time.

    The solution just might be in-office interval training.

    Recent studies show that very short but intense exercise rapidly builds and maintains fitness and health, even when the workout is only a few minutes long.

    Work the stairs

    You can complete an excellent, effective — and very brief — workout in an office stairwell, says Martin Gibala, a professor of kinesiology at McMaster University in Canada and an expert on interval training.

    For a study that he and his colleagues presented earlier this year, they asked 12 out-of-shape women in their 20s to warm up for two minutes by slowly walking up and down stairs in a campus office building.

    They completed three of these abbreviated stair workouts per week for six weeks.

    By the end, their aerobic fitness had improved substantially, the researchers reported, by about as much as if they had been running or cycling each week for hours.

    Fidget your way to fitness.

    Parents and teachers may once have urged you to sit still, but wiggling, tapping your toes, standing briefly, and otherwise fidgeting as much as possible at your desk is in fact good for your body.

    In one recent study, college students showed healthier blood flow in their lower legs if they fidgeted than if they did not.

    Even better, a 2008 study found that among office workers, those who frequently fidgeted burned as many as 300 calories more each day than those who resolutely stayed still.

    When we think about happiness, we usually think of something surprising and unexpected, a top great delight.

    For a child, happiness has a magic quality. I remember playing police and robbers in the woods, getting a speaking part in the school play. Of course, kids also experience lows, but their delight at tops of pleasure is easily seen, such as winning a race or getting a new bike.

    For teenagers, or people under 20, the idea of happiness changes. Suddenly it's conditional on such things as excitement, love, and popularity. I can still feel the pain of not being invited to a party that almost everyone else was going to. I also recall the great happiness of being invited at another event to dance with a very handsome young man.

    In adulthood the things that bring great joy — birth, love, marriage — also bring responsibility and the risk of loss. Love may not last; loved ones die. For adults, happiness is complex.

    My dictionary explains “happy” as “lucky” or “ fortunate”, but I think a better explanation of happiness is “ the ability to enjoy something”. The more we can enjoy what we have, the happier we are. It's easy for us not to notice the pleasure we get from loving and being loved, the company of friends, the freedom to love where we please, and even good health. Nowadays, with so many choices and much pleasure, we have turned happiness into one more thing we have. We think we own the right to have it, which makes us extremely unhappy. So we try hard to get it and consider it to be the same as wealth and success, without noticing that the people who have those things aren't necessarily happier.

    While happiness may be more complex for us, the answer is the same as ever. Happiness isn't about what happens to us. It's the ability to find a positive for every negative, and view a difficulty as a challenge. Don't be sad for what we don't have, but enjoy what we do possess.

Famous Modern Chinese Buildings

    Beijing International Airport

    The first place most visitors see when they arrive in China is Beijing International Airport. The airport was constructed in the 1950s. It has an indoor garden, a children's playground, and over 70 food businesses in Terminal 3 alone.

    Shanghai World Financial Center

    Completed in 2008, SWFC took over 10 years to complete due to financial shortages and construction delays. Since its completion, it has won countless architectural awards.

    Tourists are welcome at SWFC's viewing platform, which at 474 meters above ground is the world's highest closed viewing platform.

The Water Cube

    It was constructed for use during the Beijing 2008 Summer Olympics. Now visitors can express surprise at the architecture of the building. They can enjoy the indoor atmosphere as well.

    Among the offerings of the Water Cube are a restaurant and bar, a shopping area, and Water World, a family water park

The Bird's Nest, Beijing

    It was designed mainly for the 2008 Summer Olympics. It can hold up to 80,000 people and has been used for a winter theme park. Nowadays, its main income is as a tourist attraction. It draws more than 20,000 tourists every day.

National Center for the Performing Arts

    It was completed in 2007. The building is surrounded by a man-made lake, requiring guests to enter via an underground hallway. It is home to an Opera Hall, Music Hall, and Theater.

    My wife and I owned two doge that we had owned before we met and brought into the marriage. Her dog was a pit bull(斗牛犬) named Zack, and he hated me. When our daughter was born, I was worried that the family pit bull would be dangerous to have around our young daughter. I warned my wife that the dog would have to go at the first sign of trouble. I said, “If he nips(啃咬) at the baby, he's gone.”

    We brought our daughter home in a car seat, and both dogs sniffed(嗅）and licked her, tails wagging. I had to pull Zack away from her because he wouldn't stop licking her. Zack immediately became my daughter's protector, and when she was lying on a blanket on the floor, he always had one foot on the blanket.

    Zack loved my daughter extremely, and when she became a little older always walked her to bed, and then slept on the bed with her. He somehow knew whenever it was time to go upstairs, and he would wait at the bottom of the stairs for her, and then follow her up to bed.

    Zack was poisoned by some neighbor kids, and we had one of the worst days of our lives. Watching my daughter say goodbye to him as he lay still on the kitchen floor, my wife and I were both sobbing.

    At 8:00 that night, my daughter walked to the stairs to go to bed. At that moment, all three of us realized what was about to happen. My daughter looked at her mother and me with a look of horror and panic. It was at that moment that my dog, Sam who loved my daughter dearly, stood up, walked over to her, and nudged her with his head. He put his foot on the stairs, and looked up at her. They walked up to bed, with my daughter holding his neck tightly.

    For the next six years, until he died, Sam waited for her by the stairs each night.

    It is that time of year when people need to lock their cars. It's not because there are a lot of criminals running around stealing cars. Rather, it's because of the good-hearted neighbors who want to share their harvest. Especially with this year's large crop, leaving a car unlocked in my neighborhood is an invitation for someone to stuff it full of zucchini（西葫芦）.

    My sister-in-law, Sharon, recently had a good year for tomatoes. She and her family had eaten and canned so many that they began to feel their skin turn slightly red. That's when she decided it was time to share her blessings. She started calling everyone she knew. When that failed, she began to ask everyone in the neighborhood like a politician, eventually finding a neighbor delighted to have the tomatoes. "Feel free to take whatever you want," Sharon told her. She felt happy that she could help someone and that the food didn't go to waste.

    A few days later, Sharon answered the door. There was the neighbor, holding some bread. The neighbor smiled pleasantly, "I want to thank you for all of the tomatoes, and I have to admit that I took a few other things and hope you wouldn't mind."

    Sharon couldn't think of anything else in her garden that had been worth harvesting and said no. "Oh, but you did," the neighbor said. "You had some of the prettiest zucchini I've ever seen."

    Sharon was confused. Zucchini in her garden? They hadn't even plated any zucchini. But her neighbor insisted that there really were bright-green zucchini in her garden. The two of them walked together into the backyard. When the neighbor pointed at the long green vegetables, Sharon smiled, "Well, actually, those are cucumbers that we never harvested, because they got too big, soft and bitter for eating or canning."

    The neighbor looked at Sharon, shock written all over her face. Then she smiled, and held out the bread that she had shared all over the neighborhood, "I brought you a loaf of cucumber bread. I hope you like it."

    It seems that you can hardly go to any bookstore without encountering Charles Dickens. From Oliver Twist to A Tale of Two Cites, Dickens' works still enjoy great popularity today and are placed on notable shelves.

    As someone who teaches Dickens, the question of why we still read him is often on my min. Nearly 10 years ago, I told my students that Dickens, works started crazes in Victorian readers. Then a hand shot up in the middle of the room. “But why should we still read his stuff?” A student asked. I was speechless because I had never considered the question myself. The answer I gave was only acceptable. “Because he teaches you how to think,” I said.

    The question annoyed me for years, and for years I told myself answers, but never with complete satisfaction. We read Dickens because he not only was a man of his own times, but also is a man for our times. We read Dickens because his exploration of the human mind is deep. We read Dickens because we can learn from the experiences of his characters. These are all wonderful reasons, but not exactly the reasons why I read Dickens.

    My search for an answer continued in vain, until one day a text message came from a student of mine. “We still read Dickens' novels,” she wrote, “because they tell us why we are what we are.” Simple as it was, that was the explanation I had thought for years.

    Like most people, I think I knew who I was without knowing it. I was Oliver Twist, always wanting and asking for more. I was Nicholas Nickleby, convinced that my father was watching me from beyond the grave. I was Pip, in love with someone far beyond my reach. I was all of these characters, and I began to understand more about why I was who I was because Dickens had told me so much about human beings. Dickens shines a light on who we are during the best and worst of times. That's why we still need to read him today.