We get it: You're tired. You're busy. And your shoes are away over there. Excuses are OK sometimes, but not every day—and especially not today. So put on your sneakers, get up off the couch, and let us kick your excuses to the curb (路边).

    “I…dislike…panting !”

    Being really out of breath may mean you're trying too much too soon, which will kill your confidence. But you don't have to be huffing and puffing to get a workout. Being active doesn't have to mean high-intensity. It's just about moving.

    “I hate exercise.”

    It may seem unbearable, but you just have to get started. Exercise releases endorphins (your brain's own feel-good chemicals), which can be habit-forming. What' s the best exercise? The one you'll do regularly. So you may hate running. Don't run! Ride your bike or just dance. Even cleaning your room is active. As long as you're moving and getting your blood pumping, it counts. So get creative.

    “I don't have time.”

    You may not have lots of time to spare when you're busy with schoolwork, but we bet you can find 10 minutes. Bonus: An activity break will send oxygen to your brain, making you super-alert and more creative too. Famous thinkers like Aristotle and Steve Jobs liked “walking meetings," and you can follow in their footsteps by moving around while you brainstorm about a tough task or memorize your English vocabulary.

    “I never see results!”

    Even if you train with the help of a professional, you won't see results right away. But you will feel them almost immediately. Don't focus on how your body looks—focus on how you feel. Keep a journal of when you exercise (or don't) and how you feel that day: Stressed? Focused? Tired? When you start noticing the amazing effects of exercise, you'll have no excuses.

    The law says women should have the chance of doing the same jobs as men and earn the same as them. The reality is very different. Women lose because, 25 years after the Equal Pay Act, many of them still get paid less than men. They lose because they do lower-paid jobs which men just won't consider. And they lose because they are the ones who interrupt a career to have children.  All this is reported in an independent study ordered by the Government's women's unit. The biggest problem isn't equal pay in workplaces such as factories. It is the sort of work women do.

    Make a list of low-paid-jobs, then consider who does them. Try nurses, secretaries, cleaners, clerks, teachers in primary schools, dinner ladies and child-care helpers. Not a lot of men among that group, are there? Yet some of those jobs are really important. Surely no one would deny that about nurses and teachers, for a start. So why do we reward the people who do them so poorly? There can be only one answer—because they are women. This is not going to be put right overnight. But the government, which employs a lot of them, and other bosses have to make a start.

    It is disgraceful (可耻的) that we have gone into the 21st century still treating women like second-class citizens.

    Yesterday night, over a dinner with my elder brother's family, a topic of happiness came up. My wife, Marla, a psychologist, was sharing Csikszentmihalyi's concept of “flow” with us. Marla explained that according to the research on flow, people are happiest when they are absorbed in a task that is just challenging enough for them to experience a sense of mastery(熟练).

    A few moments later my brother, Yuri, offered the following opinion: “The first and only, necessary and sufficient factor for happiness is to stop associating happiness with pleasure. The two — happiness and pleasure — have nothing to do with each other.” This morning, with my cup of coffee, I searched through a pile of books on my bedside table and—at the bottom—found a book by Bertrand Russell, I started reading but didn't finish. In it, I found the following thought:

    “The human animal, like others, is adapted to a certain amount of struggle for life, and when by means of great wealth homo sapiens can gratify all his whims (突发奇想) without effort, the mere absence of effort from his life removes an essential ingredient of happiness.”

    The conversation came full circle: people are happiest when they are in a state of flow (Csikszentmihalyi's language )…which is the effortful devotion in a moment…which has nothing to do with pleasure.

    Indeed, as Yuri insisted : happiness–as–pleasure is a myth; the association between happiness and pleasure is nothing but a semantic(语义的) habit; psychologically, the two—happiness and pleasure—are arguably different; and breaking up this association between pleasure and happiness might, in fact, be a powerfully first step in pursuit of happiness.

    As I look back on that exchange, I recall that there was an effort, a struggle to find a common understanding about this seemingly difficult idea—a struggle that made me happy.

    If you want to convince the boss you deserve a pay rise or promotion, the solution could be simple — eat the same food as they do. Psychologists have discovered managers are much more likely to instantly trust us if we choose the same dishes as them.

    During experiments, discussions over wages and work conditions were much more successful if both sides chose to snack on the same treats. And shoppers were much more likely to buy a product advertised on TV by someone eating a similar food to them at the time.

    The reason is thought to be so-called similarity attraction theory — where people tend to like others who have similar tastes or habits to themselves. But this is believed to be one of the first studies highlighting the role of food in this relationship. Researchers at Chicago University in the US conducted a series of experiments to examine food's role in earning trust.

    In a test, participants were told to watch TV — where someone pretending to be a member of the public praised a certain product. The volunteers were given Kit Kat bars to nibble (咬), while the TV people ate either a Kit Kat or grapes as they talked.

    The results showed viewers were much more likely to express an interest in buying the product if the TV showed the other person eating a Kit Kat too.

    The researchers added, “Although similarity in food consumption is not a sign of whether two people will get along, we find consumers treat this as such. They feel more trusting of those who consume as they do. It means people can immediately begin to feel friendship and develop a bond, leading to smoother transactions (交易) from the start.”

    Harley Street psychologist Dr. Lucy Atcheson said it was already known that wearing similar clothes could instantly create trust. But this was the first report that food had the same effect. She said, “This is really interesting. It makes sense as people feel they have common ground and can trust the other person. That means negotiations are more likely to be successful.”

    Imagine a relay race. During this race, an athlete holds a stick as he runs a certain distance. Then he passes the stick to the next runner. That person runs faster, and then passes the stick to a third runner. Now imagine that the runners do not pass a stick. Instead they pass shiny silk, as well as gold, fruit, and glass. Imagine that the race does not move forward in just one direction. Instead the runners go back and forth along a road. They trade goods all along this route (路线) and at each end of it. Now imagine that the runners are businessmen. They lead caravans (商队) or lines of camels that carry things to sell. They travel on the ancient Silk Road to earn their living.

    The Silk Road was a complex trade network. It passed through thousands of cities and towns. It stretched from eastern China, across central Asia and the Middle east, to the Mediterranean Sea. Businessmen traveled on the Silk Road from about 200 B.C. to about 1300 A.D. Then sea travel began to offer new routes. Some people called the Silk Road the world's longest highway. However, the Silk Road included many routes--not just one smooth path. The routes ran through mountains and across deserts. They passed through an area that now includes 18 countries. The Silk Road had many dangers. These dangers ranged from hot sun and deep snow to thieves and wars. Only expert traders could survive.

    The Silk Road got its name from its most prized goods. People used silk as money. They could pay taxes or buy goods with it. Traders carried more than just silk, though. They had gold, silver, and glass from Europe. People in the Middle East and Asia wanted these things. Businessmen also took horses from flat, grassy areas in central Asia and brought them to China and other areas. The horses changed the way people farmed and ran their armies. Indian businessmen traded salt and rare, beautiful stones. Chinese merchants traded medicine and china. They also traded paper, which quickly replaced animal skins in the west. Businessmen carried apples from central Asia to Rome. The Chinese had learned to combine different trees to create new kinds of fruit. They taught this science to others, such as the Romans. The Romans began to grow apples for food. The Silk Road led to worldwide commerce 2,000 years before the World Wide Web.

    The people along the Silk Road did not share only goods. They also shared beliefs. Monks, priests, and other faith leaders taught their religions to others. The Silk Road created pathways for knowledge, diplomacy, and religion.

    People need to relax and enjoy themselves. One way they can have a good time is to watch a baseball game or another sports event. Even thousands of years ago, groups of people gathered to watch skilled athletes (运动员).

    Over 2000 years ago in Greece, certain days in the year were festival days. These were holidays when people stopped work and enjoyed themselves. They liked to watch athletes take part in races and other games of skill.

The most important festival was held every four years at the town of Olympia. It was held in honor of the Greek god Zeus (宙斯). For five days, athletes from all parts of the Greek world took part in the Olympic Games. At the Olympic Games, people could watch them box, run, jump and so on. There was a relay race between two teams of men in which a lighted torch (火矩) was passed from runner to runner. The Olympic Games were thought to be so important that cities which were at war with one another had to stop fighting. People were allowed to travel to the games safely. Thousands of people came to Olympia from cities in Greece and from her colonies (殖民地) in Africa, Asia and Italy. They met as friends to cheer their favorite athletes and to enjoy themselves.