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.

    As they migrate(迁移), butterflies and moths(飞蛾) choose the winds they want to fly with, and they change their body positions if they start floating in the wrong direction. This new finding suggests that insects may employ some of the same methods that birds use for traveling long distances. Scientists have long thought that insects were simply at the mercy of the wind.

    Fascinating as their skills of flight are, migrating behavior has been difficult to study in insects because many long distant trips happen thousands of feet above ground. Only recently have scientists developed technologies that can detect such little creatures at such great heights.

    To their surprise, though, the insects weren't passive but active travelers on the winds. In autumn, for example, most light winds blew from the east, but the insects somehow sought out ones that carried them south and they positioned themselves to navigate(导航) directly to their wintering homes.

    Even in the spring, when most winds flowed northward, the insects didn't always go with the flow. If breezes weren't blowing in the exact direction they wanted to go, the insects changed their body positions to compensate(抵消). Many migrating birds do the same thing.

    The study also found butterflies and moths actively flew within the air streams that pushed them along. By adding flight speeds to wind speeds, the scientists calculated that butterflies and moths can travel as fast as 100 kilometers an hour. The findings may have real-world applications.

    With climate warming, migrating insects are growing in number. Knowing how and when these pests move could help when farmers decide when to spray their crops.

    In beautiful rural Montana lies the town of Livingston. Around half the students in the Livingston School District qualify for free or reduced-price lunches, according to local educator Rachael Jones, known as "Farmer Jones". She is the director of the Livingston Farm to School program, which uses the district's two greenhouses and four gardens to grow food that supplements school meals while offering kids hands-on lessons. Jones said, "In many places around the country, if you can't pay for your school meal, you don't eat. Well, here, we don't turn anyone away."

    The town's school district and community members started the program eight years ago. It's part of the National Farm to School Network, which aims to increase access to local food and nutrition education across the country. Jones, who attended public school in Livingston as a kid, has headed up the local program since 2014. Farm to School enriches curriculums in all of the schools through garden lessons, cafeteria and kitchen lessons, and classroom lessons.

    Research has shown that healthy school meals can enhance academic performance, including improved test scores. Though the Farm to School program is not aimed solely at lower-income students, Jones said, "Such kids are more likely to eat lunch provided by the school. Eventually she wants to get healthy, affordable meals on the plate of every child in Livingston.

    It is important for kids to understand where their food comes from. That's a life changing experience for them. Jones said," When I grew up a big force in my life was my grandma Ethel. She taught me from a really early age the value of growing my own food. I worked in her gardens with her and somehow, through all of those experiences —eating her tomatoes and canning pickles with her —it really built up my trust and knowledge in food systems. I'm so thankful for her!"

    Hiking is a great way to get active and reduce stress while you are exploring the city. Visit our page to find some of the best free walking tours across New York City.

Greenbelt on the Go

Tuesday, August 14, 2018 10:00a.m.—11:30a.m.

    Join us for relaxing walks through our parks. Enjoy the pretty views of them, as we point out a few of the distinct features that make each park special. The length of each hike will be determined by the pace of the group. Considering the environment, your foods are not allowed. Registration is required. To register, please email naturecenter@sigreenbelt.org before August 14.

    Position: Greenbelt Nature Center in Blood Root Valley, 700 Rockland Avenue at Brielle Avenue Staten Island

    Event Organizer: Staten Island Greenbelt Conservancy, Greenbelt Environmental Education Department

    Phone Number: (718)351-3450

    Contact Email: naturecenter@sigreenbelt.org

    Adult Afternoon Hikes

Wednesday, October 10,2018 1:30p.m.—3:00p.m.

    Get familiar with the Greenbelt and local parks by hiking with other adults! You're encouraged to bring small meals and drinks for the break time.

    Position: Greenbelt Nature Center in Blood Root Valley, 700 Rockland Avenue at Brielle Avenue Staten Island

    Event Organizer: Staten Island Greenbelt Conservancy, Greenbelt Environmental Education Department

    Phone Number: (718)351-3450

    Contact Email: naturecenter@sigreenbelt.org

    The South Pole at Wards Point

Thursday ,November 15,2018 7:00a.m.—7:00p.m.

    The three miles of nearby natural shoreline are a sandy beach. Shells, rocks, and stones of every shape and size can be found here. Not to be missed are the park's other attractions: four galleries, and five historic houses!

    Position: Conference House Park Visitor Center in Conference House Park, 298     Satterlee Street, Staten Island

    Event Organizer: Conference House Park

    Contact  Email: john. kilcullen@parks. nyc.qov

    Community Days at Conference House Park

Wednesda, September 19, 2018 12:00p.m.—2:00p.m.

    Enjoy new gardens at the Visitor Center. Explore and help repair the three self-designed gardens: vegetable, native plant, and sculpture. Experience kids crafts, adult art programs, Tai Chi, Kung Fu, Peking Opera and more in this lovely setting.

    Position: Conference House Park, 298 Satterlee Street, Staten Island

    Event Organizer: Conference House Park

    Phone Number: (718)227-1463

    Contact Email: john.kilcullen@parks. nyc.qov

    If a family member blames you for something you have done, it is important to be careful about how you defend yourself. It is not a good idea to use ways that cause hurt, even if they would help you make a valid point. If you can think of an instance where the other person has done exactly what they accuse you of, for example, it would not be good manners to throw it in their face. You should only bring it up if you don't have a choice. Then, you should make sure that you do it respectfully.

    Even if a family member intentionally goes against reasonable wishes you may have, you should understand that people see even the most fundamental things in very different ways. Remember that people are different. If you consider any noise after midnight to be intolerable, for example, others may see it is completely acceptable. It can take them a great deal of time to change their behavior for a demand that they do not understand.

    Think about the family conflicts that you are worried about now. Check to see if your parents had similar problems. People who grow up with parents who fight unfairly often repeat the same behavior. Consider changing the unfair habits that you grew up with.

    Understand that memories tend to change. In long-standing family disputes, all parties involved tend to have completely different recollections of the original problem.

    Families are a curious concept—while family members often feel nothing but annoyed for one another, they will also often be there for them if they should ever be in serious trouble. When you feel resentment for someone, think about how far you would go for them if they happened to be in trouble. It could help soften you. Think about how you care for the other person.

Strawberry picking is a popular and enjoyable activity in Pennsylvania. The state's favorable weather and long growing season make it a favorite pastime for both the locals and tourists.

Bricker's Strawberries

It is a family-owned farm in Carlisle, PA, offering pre-picked and pick-your-own berries throughout the year. Prices range from $2/pound for pick-your-own berries to $4.25/quart for pre-picked berries. Opening hours may vary depending on the weather, so it's best to check its website before you head out to the farm. 

Oak Grove Farms

Oak Grove Farms in Mechaniesburg, PA, has been a family-owned farm since the 1960s. It offers a variety of fruits, and delicious baked goods, with strawberries being its specialty. Prices start at $15 for a 4-quart container. The farm store is open from Monday to Saturday from 8：00 a.m. to 6：00 p.m. for visitors to make a purchase. 

Honey Bear Orchards

Located in Lebanon, PA, it is a family-owned orchard providing fresh fruits for the community since1980. With its fun and safe atmosphere, you can pick your quality fruit with your friends. U-pick strawberries cost $2/pound. It also offers pre-picked strawberries fora slightly higher cost. You can pay in cash or by check only in its shop. 

Brecknock Orchard

Brecknock Orchard in Mohnton, PA, is a family-friendly farm where you can pick strawberries and enjoy other activities. Wagon （马车） ride orchard tours cost$8 per person and include beautiful toys for kids. The cost of strawberry picking starts at $4/pound, and they accept cash and credit cards.