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.

If Confucius(孔子) were still alive today and could celebrate his September 28 birthday with a big cake, there would be a lot of candles. He'd need a fan or a strong wind to help him put them out.

While many people in China will remember Confucius on his special day, few people in the United States will give him a passing thought. It's nothing personal. Most Americans don't even remember the birthdays of their own national heroes.

But this doesn't mean that Americans don't care about Confucius. In many ways he has become a bridge that foreigners must cross if they want to reach a deeper understanding of China.

    In the past two decades, the Chinese studies programs have gained huge popularity in Western universities. More recently, the Chinese government has set up Confucius Institutes in more than 80 countries. These schools teach both Chinese language and culture. The main courses of Chinese culture usually include Chinese art, history and philosophy(哲学). Some social scientists suggest that Westerners should take advantage of the ancient Chinese wisdom to make up for the drawbacks(缺点) of Western philosophy. Students in the United States, at the same time, are racing to learn Chinese. So they will be ready for life in a world where China is an equal power with the United States. Businessmen who hope to make money in China are reading books about Confucius to understand their Chinese customers.

So the old thinker's ideas are still alive and well.

    Today China attracts the West more than ever, and it will need more teachers to introduce Confucius and Chinese culture to the West.

    As for the old thinker, he will not soon be forgotten by people in the West, even if his birthday is.

    When I looked at the grade on my math paper my jaw (下巴) almost dropped to the ground: a big “65” in bright red ink. I had never received such a terrible grade before.

    I was so ashamed that when I got home that afternoon I lied to my dad. I told him I got 85 and that the report wouldn't come until the end of the month. Dad smiled. His daughter would never lie about her grade, so he didn't doubt the unusual delay (延迟) of my report.

    A month later, Dad casually (随意地) asked me again about the report at the dinner table. He looked right into my eyes and asked for an answer. Having no choice. I told him that I had in fact got just 65 in my math final. I had lied because I didn't want to let him down.

    For a moment, he just looked at me. I would have preferred a telling off (斥责) than that silence. Finally, Dad said, m a hurt voice, “You have already let me down, with your lie. I am not disappointed at your math score. That is no big deal-on one can be perfect all the time. But I am very disappointed in you. If you can't be honest with your dad. who can you be honest with? It's much easier to achieve a better grade than rebuild someone else's trust in you.”

    Dad's words touched my heart. I couldn't forgive (原谅) myself for having hurt his feelings I took out the report that I had been hiding for weeks, handed to him and apologized, sincerely I realized that my honesty is not only important to me personally, but to those around me that truly care .about my well-being (幸福).

    In one of Shakespeare's plays a character says: “No legacy (遗产) is so rich as honesty.” After the crisis between Dad and me, I began to understand those words.

    Many of us have had this experience: we lie down in a bed other than our own, perhaps at a friend's house or in a hotel room, and find it difficult or impossible to fall asleep. Is it because the bed is uncomfortable? Maybe, but perhaps there can be other reasons.

    According to a new study published in Current Biology, a significant reason is what the scientists call "first night effect". They believe that one side of the brain acts as a "night watch" to warn us about potential dangers. It forces us to stay awake on the first night in a new environments.

    For the study, 35 young volunteers were asked to sleep in a sleep lab for several days. Meanwhile, researchers watched their brain activities.

    According to the researchers, on their first night, the left brain was more active than the right brain and people had a hard time sleeping. However, left-brain activities decreased as days went by, falling even to the point of complete calm. In this process, the participants got an increasingly better sleep experience.

    The findings suggest that the different rhythms of the sides of the brain affect our sleep. When the two sides work differently, the balance between them is broken. Thus, the brain can't relax and is sensitive to anything strange in the surroundings, just as it is in the daytime.

    "At some level, the brain is continuing to analyze things, even though you are not aware of the analysis, " US professor Jerome Siegel told Smithsonian

    "If something unusual happens - if a door opens or you hear a key in a lock --you can be alert, even though the intensity of the stimulus (刺激强度) is quite low." More surprisingly, this phenomenon is similar to the way some animals sleep.

    The researchers think that it is the result of evolution (进化), and works to protect us in potentially dangerous environments.

    If you have ever had what you think is "first night effect", researchers suggest that you bring your own pillow or sleep in a room similar to your bedroom next time you sleep away from home.

    Why does most of the world travel on the right side today? Theories differ but there's no doubt Napoleon was a major influence. The French have used the right since at least the late 18^th century. Some say that before the French Revolution, noblemen drove their carriages on the left, forcing the peasants to the right. Regardless of the origin, Napoleon brought right-hand traffic to the nations he conquered, including Russia, Switzerland and Germany. Hitler, in turn, ordered right-hand traffic in Czechoslovakia and Austria in the 1930s. Nations that escaped right-hand control, like Great Britain, followed their left-hand tradition.

    The U.S. has not always been a nation of right-hand drivers; earlier in its history, carriage and horse traffic travelled on the left, as it did in England. But by the late 1700s, people driving large wagons pulled by several pairs of horses began promoting a shift (改变) to the right. A driver would sit on the rear (后面的) left horse in order to wave his whip (鞭子) with his right hand; to see opposite traffic clearly, they travelled on the right.

    One of the final moves to firmly standardize traffic directions in the U.S. occurred in the 20^th century, when Henry Ford decided to mass-produce his cars with controls on the left (one reason, stated in 1908: the convenience for passengers exiting directly onto the edge, especially… if there is a lady to be considered). Once these rules were set, many countries eventually adjusted to the right-hand standard, including Canada in the 1920s, Sweden in 1967 and Burma in 1970. The U.K. and former colonies such as Australia and India are among the Western world's few remaining holdouts (坚持不变者). Several Asian nations, including Japan, use the left as well—though many places use both right-hand-drive and left-hand-drive cars.

    The problem of robocalls has gotten so bad that many people now refuse to pick up calls from numbers they don't know. By next year, half of the calls we receive will be scams(欺诈). We are finally waking up to the severity of the problem by supporting and developing a group of tools, apps and approaches intended to prevent scammers from getting through. Unfortunately, it's too little, too late. By the time these "solutions"(解决方案) become widely available, scammers will have moved onto cleverer means. In the near future, it's not just going to be the number you see on your screen that will be in doubt. Soon you will also question whether the voice you're hearing is actually real.

    That's because there are a number of powerful voice manipulation(处理) and automation technologies that are about to become widely available for anyone to use. At this year's I/O Conference, a company showed a new voice technology able to produce such a convincing human-sounding voice that it was able to speak to a receptionist and book a reservation without detection.

    These developments are likely to make our current problems with robocalls much worse. The reason that robocalls are a headache has less to do with amount than precision. A decade of data breaches(数据侵入) of personal information has led to a situation where scammers can easily learn your mother's name, and far more. Armed with this knowledge, they're able to carry out individually targeted campaigns to cheat people. This means, for example, that a scammer could call you from what looks to be a familiar number and talk to you using a voice that sounds exactly like your bank teller's, tricking you into "confirming" your address, mother's name, and card number. Scammers follow money, so companies will be the worst hit. A lot of business is still done over the phone, and much of it is based on trust and existing relationships. Voice manipulation technologies may weaken that gradually.

    We need to deal with the insecure nature of our telecom networks. Phone carriers and consumers need to work together to find ways of determining and communicating what is real. That might mean either developing a uniform way to mark videos and images, showing when and who they were made by, or abandoning phone calls altogether and moving towards data-based communications—using apps like FaceTime or WhatsApp, which can be tied to your identity.

    Credibility is hard to earn but easy to lose, and the problem is only going to get harder from here on out.