Exercising is a good way to keep fit. However, many people do not know how to exercise well. Here are some tips.

    First, you should warm up. It is important to warm up before you exercise. You need to stretch your legs, arms, back and neck before you do any difficult activities like running.

    Second, you should find good places to exercise. You do not need to spend a lot of money. You can run or do sports in a park or in your school gym. You don't need to buy exercise equipment for your home. Just get your body moving. 

    Third, don't work too hard. Choose a sport that you enjoy and then your exercise will be fun instead of work. Also, you only need to exercise a few times each week. If you exercise 30 minutes each time, you will stay healthy.

    Fourth, drink enough water. It is important to drink water when you exercise. Your body needs the water for energy and for keeping cool.

    Finally, you must be careful! If you hurt yourself while you are exercising, rest until you feel better. Exercising when you are hurt is bad for your health.

    Are you trying to live a healthy life? The following tips may sound strange, but they can really help you.

    Exercise when you are tired

    After a long and tiring day of study, an offer to exercise might not sound like a good idea, but it should. In fact, physical activities can provide you with the missing energy. Research shows that exercising for just 30 minutes can make you feel good!

    Write by hand to help the brain be active

    Although writing something using a computer is faster, it is much better to remember the whole thing by writing it down by hand. When you read a handwritten text, naturally it's easier for your brains to remember the information.

    Spare more time for yourself

    By sparing the time for yourself and just being alone for a while, you can have a chance to think and get to know yourself better. And you won't behave impulsively (易冲动地).

    Drink hot drinks on a hot day

    What cools more on a hot summer morning, cold water or hot water? A study shows that the hot water does make people feel cooler. When you are drinking something hot, the body will feel the change in temperature and increase the perspiration (流汗), which helps you cool down!

    You may know that more people drink coffee than tea around the world．And that, after oil, it is the second biggest traded commodity (商品)．You may also know that the drink comes from beans which are first roasted and then ground (研磨)．But what else do you know about this popular drink?

    It is said that the story of coffee started with an Ethiopian goatherd (牧羊人) named Kaldi．One day Kaldi was surprised to see that his goats were behaving very strangely．Instead of grazing (吃草) quietly, they were jumping around, almost dancing．He also noticed some red "cherries" from a plant that the goats were eating．He tried some himself and was surprised by the feeling of extreme happiness and excitement．He felt like dancing too !

    But it wasn't used as a drink at first．It was used as food．The coffee berries, mixed with animal fat, were used by monks to stay awake during long hours of prayer．From Ethiopia, coffee was later cultivated (培育) in Yemen and the first hot drink was developed there around AD 1000．Three centuries later Muslims were keen coffee drinkers and as Islam spread, so did coffee．Coffee houses appeared in Cairo and Mecca．

    For hundreds of years the plants were protected safely．But some beans were smuggled (偷运) out of Arabia and taken to India．In the 17th century, coffee was soon grown in a new continent．From India to Indonesia, a century later the beans were once again smuggled to Brazil．Brazil is now the largest coffee producer in the world．

    It was the caffeine that made the goats dance and kept the monks awake．Although it is found in other soft drinks and tea, coffee has the most caffeine．In the short term．a couple of cups of coffee can prevent fatigue and delay sleep．But several cups a day, every day, can cause anxiety and restlessness．

    Should friends be different or the same? Different people have different ideas. {#blank#}1{#/blank#}.

    {#blank#}2{#/blank#}. I am outgoing. I like to have friends who are similar to me. Both my best friend Linda and I like traveling. We went to Italy with our families last summer vacation. We stayed there for two weeks.{#blank#}3{#/blank#}.

My name is Mary. I like to have friends who are different from me. {#blank#}4{#/blank#}. I am quiet and I like reading very much. Betty likes sports and she plays ping-pong well.

    I'm Peter. I like to have friends who are like me. It can be very helpful. {#blank#}5{#/blank#}and my good friend Rick is quiet, too. Sometimes I don't know what to do with my problems and he can tell me what I should do.

    I'm Bill. I have both kinds of friends. I think it is important. That makes my life more interesting.

    School is not the safe place as it used to be. How to help students stay away from danger? There are many activities that teachers can do to teach safety in an easy way. Here are some stories from the students who have had the safety class in NO.1 Middle School.

    Milk Smith: About Sports Safety

    Once, our head teacher made up a story about sports safety. All we needed to do was to point out safe and unsafe sports behaviour in the story. From this lesson, we knew we should always do warm-up exercises before playing sports and drink some water after that.

    Amy Young: About Classroom Safety

    Yes, making up stories is a good way to learn and enjoy ourselves. We were once asked to make up a story about a boy called Naughty. He always did something naughty in the classroom and got himself into trouble. In this way, we learned to behave well and get on well with each other.

    Frank Green: About Fire Safety

    In our school, we have a fire emergency response practice(火灾应急演习) in September every year. So we know where to go if there is a fire in school. We learn to use the fire extinguisher(灭火器), too. But I don't think we should be allowed to put out the fire alone. It's too dangerous for young students like us.

    Mary Dexter is a student. She is from the USA. She studies in a middle school.   ①  Her favorite subject is science. Though Mary is only 13 years old, she begins to think about her future(未来).After she finishes high school, she wants to study at college(大学)in San Diego.   ② 

    Mary wants to study marine biology. That is to say, she will learn about all the animals in the sea. And San Diego is a great place to study marine biology because it is near the sea, and the city has a great Sea World. People can see many sea animals there.

      ③   "I want to work with sea animals and help them," says Mary.

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