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.

    There is a story about a man who lost his legs and left arm in an accident. After the accident, only a finger and thumb on his right hand remained.

    He was a brilliant, creative, and educated man. He had gained a lot of experience while traveling around the world, so he became very depressed after his accident. He was afraid that he would spend the rest of his life suffering and would no longer be able to spend his life in a meaningful way. Then, he realized that he still had partial function of his right hand and could still write even though it was very difficult. An idea occurred to him, “Why not write to other people who need encouragement?”

    He wrote to the prison ministry about sending letters to the prisoners. The prison minister replied, “Writing to the prisoners is acceptable, but your letters will not be answered.”

    Filled with excitement, the man knew he could write his letters. He began sending one-way messages of God's love, hope, strength, and encouragement. He wrote twice a week, testing his strength and ability to the limit. He poured his heart and soul into his words and shared his experience, sense of humor, optimism, and faith.

    It was difficult to write those letters, especially without hope of a reply. One day he received a letter from the prison ministry. It was a short note from the officer who monitored and checked the prison mail.

    The letter said, “Please write on the best paper you can afford. Your letters are passed from room to room until they fall to pieces!”

    No matter what circumstances life may present, we all have unique experiences, abilities, and God-given talents. We can discover ways to reach others who desperately need messages of encouragement and strength.

    My first visit to Angkor Wat was in 1980. The country had been at war for many years and the temple was deserted and falling to pieces. Plants were growing out of the roofs, and trees were growing in the courtyards.

    Today, the temple is the scene of a busy repair programme. A team of 15 Indian experts are organizing a workforce of 400 Cambodians, most of them women, who are cleaning, repairing and rebuilding parts of this temple.

    As I walked through the courtyards, I noticed the Cambodian women devote hours to cleaning carefully a tiny area of stone. Boards are laid down to protect the precious painted stones while the repair work is going on. There are very few machines and little heavy equipment. Workers carry building materials in buckets at the end of long poles. Piles of stones lie in a corner of the courtyard, waiting to be replaced.

    The work of cleaning the stones is watched over by three Indian chemists. It is a very slow task. First they clean the stones with brushes using buckets of a weak chemical. Then gaps between the stones are filled in. Finally another material is painted onto the stones which will protect them from water forever.

Work starts every day at 7 a. m. and goes on until late afternoon six days a week, with a break at midday.

    Evening is the best time to visit the temple, after the tour groups have left. As the sun sinks lower, shadows spread across the courtyard. After sunset, the sky turns pink. The grey stone towers take on a golden colour before turning pink. Nowhere else in the world can there be such a quiet, beautiful place.

    The advice offered from any other 82-year-olds might have made young people yawn and roll their eyes. But when former South African president Nelson Mandela advised two dozen local youth leaders in Los Angeles to take education seriously, his audience was listening.

    The famed old man said to the young people that if they expected to improve the lives of others in the future, they must work at improving their own lives now. "Education is one of the most important weapons you have,” Mandela advised. “It will place you in a far better position to serve yourself and your community.”

“The point is, he was young once and rebellious(叛逆的)once and he kept his dream alive, just as you each have dreams,” explained South Africa's ambassador to the United States, Sheila Sisulu, as she introduced Mandela to the young crowd.

    Asked for specific advice about changing society by 21-year-old Ahmed Younis, Mandela suggested that somehow helping arouse more American interest in foreign affairs might be a start.

There is an impression that Americans, in general, have not followed international developments properly, Mandela said. “I'm not making that statement myself, but there are serious political analysts who say Americans are not well informed as to what has happened in the world.”

22-year-old Omari Trice said Mandela left him full of enthusiasm. “ He's a person who set the tone for an entire nation, said Trice. “You come away feeling you need to be a superman in order to get things done.”

    Whenever we're introduced to strangers, we make snap decisions about them according to our first impressions. Are they attractive or how much do they earn?

    For most Brits, simply asking someone how much they're worth' financially is considered very impolite. Thankfully, most people are kind enough to drop several hints (暗示)about their relative wealth or successful careers They always post on social media about flying to a meeting for work. They're always wearing clothes with labels big enough to silently scream about how rich they are and how well they're doing.

    It's a worrying trend, and I'm not immune to it. I've felt the warm happiness of knowing I earned more than somebody, and the baseless grey irritation of knowing that I earn less than another. I've checked into places while I know full well that anybody reading it will get jealous.

    It seems as though self-worth is increasingly being tied to the careers we choose and the money we earn. A study in 2013, for example found that nearly 17% of unemployed Americans were depressed compared to almost 6% of those who had a permanent job.

    We need to stop placing so much value on what a person earns. Don't get me wrong-being ambitious is not a fault, and achievements should always be celebrated. But when a person uses their success to judge you negatively it becomes a problem.

    If you want to know what you're really worth, here's a tip: It doesn't have anything to do with your bank account. It's about how many times you've been there for your friends. It's how many times you've been kind to a stranger It's every time you did something unselfish, or told your partner you loved him/her, or treated someone with respect no matter where they were in their own life.

    (The New York Times, Oct.7) The 2019 Nobel Prize in physiology(生理学) or medicine was jointly awarded to three scientists — William G. Kaelin Jr., Peter J. Ratcliffe and Gregg L. Semenza — for their work on how cells sense and adapt to oxygen availability. The Nobel Assembly announced the prize at the Karolinska Institute in Stockholm on Monday.

    Their work established the genetic mechanisms(机制) that allow cells to respond to changes in oxygen levels. The findings have implications(启示) for treating a variety of diseases.

    Why did they win?

    "Oxygen is the lifeblood of living organisms(生物体)," said Dr. George Daley, dean of Harvard Medical School. "Without oxygen, cells can't survive." But too much or too little oxygen can be deadly. The three researchers tried to answer this question: How do cells regulate their responses?

    The investigators uncovered detailed genetic responses to changing oxygen levels that allow cells in the bodies of humans and other animals to sense and respond to fluctuations(波动), increasing and decreasing how much oxygen they receive.

    Why is the work important?

    The discoveries reveal the cellular mechanisms that control such things as adaptation to high altitudes and how cancer cells manage to hijack(攫取) oxygen. Randall Johnson, a member of the Nobel Assembly, described the work as a "textbook discovery" and said it would be something students would start learning at the most basic levels of biology education.

    "This is a basic aspect of how a cell works, and I think from that standpoint alone it's a very exciting thing." Johnson said.

    The research also has implications for treating various diseases in which oxygen is in short supply — including anemia, heart attacks and strokes — as well as for treatment of cancers that are fed by and seek out oxygen.