Fitting in fitness

    Do you find excuses not to exercise? {#blank#}1{#/blank#} Here are a few ways to get you going.

Do what you love.

    The easiest way to fall into the habit of doing exercise is to choose an activity you enjoy — one that doesn't feel like exercise, even though it is. {#blank#}2{#/blank#} If you play to your strengths, you'll find fitness activities you can enjoy for years.

Choose your hour.

    Studies have shown that people who work out in the morning are most likely to stick with a routine. By doing exercise before the day starts, they can avoid the last-minute scheduling conflicts. But if you' re not a morning person, choose whatever time works best for you. {#blank#}3{#/blank#}

Call it by another name.

    {#blank#}4{#/blank#} If it's something you have to do anyway — like washing the car or planting some bushes in the yard — you'll achieve two goals at once.

Partner up.

    Exercise is more fun when you do it with others. {#blank#}5{#/blank#} On days when your motivation is low, you' re more likely to stick with the programme to avoid disappointing your exercise partners. You can also train with an expert. A personal trainer will help you set goals, design a personalized fitness programme, and vary your routine to keep it challenging.

    Are you carrying too much on your back at school? You're not alone. Back experts (专家) in the USA are worried about that young students are having back and neck problems because they are carrying too much in their backpacks .

    “It hurts my back when I run,” said Ebelin Reyes, a student in Virginia. “It's hard to get up the stairs with my backpack because it's too heavy.” Students have to carry heavy backpacks on their backs for a whole week's study. Ebelin is one of them. They have regular (固定的) backpacks with two straps (带子) to carry them, but a number of students with heavy loads (负担) have switched to rolling backpacks. The backpacks have wheels and can roll on the ground. Shirley Park's backpack weighs 10 kilos, and she said, “I'll change to a rolling backpack because I am starting to have back pain.”

    How much is too much? Experts say that students should carry no more than 10% to 15% of their own body weight. A few students have had a good idea to lighten (减轻) the load: less homework.

Doctor's suggestions:

⑴Lighten the load. Take home only the books the students need that day.

⑵Wide straps are better. They can send out weight over your shoulders (肩) and be sure to wear backpacks with two straps.

⑶The heaviest things should be packed closest to the back.

⑷Bend (弯曲) both knees when you pick up the pack, don't just bend over the waist (腰).

    Leaving Hanoi on a fiercely hot summer day,after an hour by air,Luang Prabang gradually appears below our airplane wings.From a few hundred meters above,my first impression of this UNESCO-listed heritage（遗产）is an area of green land and mountains,surrounded by snaking rivers.

    Encircled by mountains,the former royal capital of Luang Prabang is more than just the country's picture-perfect showpiece.

    Travelers will be attracted to Luang Prabang by the city's timeless peacefulness with its shiny Buddhist temples, French colonial architecture and friendly people.

    Tourists visiting Luang Prabang shouldn't miss the chance to see one of the most sacred（神圣的）Lao traditions, tak bat,or the Buddhist almsgiving ritual（仪式）,which dates back to the 14th century.

    As the sun rises in Luang Prabang,hundreds of Buddhist monks depart from their temples to gather their daily offerings,which most commonly are rice,fresh fruit and traditional sweet snacks.The daily alms gathering begins on the main street before spreading to all the side streets.

    Our group of six got out of our comfy beds at 5 am to join other local residents and tourists to offer alms to the monks.We kneeled by the roadside in front of the 3 Nagas Hotel on the main street with big baskets of steamed sticky rice,waiting quietly until monks of all ages passed by to accept our gifts.

    The daily ritual gives you a wonderful opportunity to experience an ancient Lao tradition.However,there are some strict rules if you wish to join the event.

    Firstly,shoulders,chests and legs must be covered in modest clothing as a mark of respect.You should also remain a suitable distance from the monks.Photographs may be taken,but from a distance and never use a camera flash.The ritual has to be performed in silence.Talking to or touching the monks at any time,even when making an offering,is not allowed.

    Another must-do morning activity is to visit the local market,where you can see the generosity that Mother Nature offers this dreamy land.While walking through the morning market,located within a long and narrow hamlet,I was excited to see all kinds of products from the nearby river and jungle: some ill-fated squirrels lying next to fresh bamboo shoots,different kinds of wild mushrooms and vegetables displayed on banana leaves and giant river catfish in baskets.

    Although Luang Prabang is small,there are many things to see here.Active travelers can get up close and personal with Laos' gentle giants at the elephant conservation camp or take in some scenes of riverside life with a cruise or kayak excursion on the rivers.Two waterfalls that are perfect for picnicking in the foothills nearby,and classes are available in traditional crafts.

    Maybe ten-year-old Elizabeth put it best when she said to her father. “But, Dad, you can't be healthy if you're dead.”

    Dad, in a hurry to get home before dark so he could go for a run, had forgotten to wear his safety belt — a mistake 11.5% of the US population make every day, according to a survey in 2015.

    The percentage doesn't seem so bad, but the big question is why still so many people ignore it when every day there are reports about car accidents and casualties (a death toll of 37461 in 2016).

    There have been many myths about safety belts ever since their first appearance in cars some forty years ago. The following are three of the most common.

    Myth Number One: It's best to be “thrown clear”of a serious accident.

    Truth: Sorry, but any accident serious enough to “throw you clear”is also going to be serious enough to give you a very bad landing. And chances are you'll have traveled through a windshield (挡风玻璃) or door to do it. Studies show that chances of dying after a car accident are twenty-five times greater in cases where people are “thrown clear.”

    Myth Number Two: Safety belts “trap” people in cars that are burning or sinking in water.

    Truth: Sorry again. but studies show that people knocked unconscious (昏迷) due to not wearing safety belts have a greater chance of dying in these accidents People wearing safety belts are usually protected to the point of having a clear head to free themselves from such dangerous situations, not to be trapped in them.

    Myth Number Three: Safety belts aren't needed at speeds of less than 30 miles an hour (mph).

    Truth: When two cars traveling at 30 mpb hit each other, an unbelted driver would meet the windshield with a force equal to diving headfirst into the ground from a height of 10 meters.

    Learning Chinese could be one of the most important decisions you ever make. Chinese is becoming the language to learn in the 21^st century. With the world's largest population and a rapidly growing middle class, China stands to become the engine of the world's economy in the coming years. This will make learning Chinese very important for people in many industries, or for those of us who wish to visit China or learn from its culture and history.

    There is an ongoing effort to modernize the writing system and standardize the language. An increasing number of people learning Chinese are learning the Mandarin, so unless you absolutely need to learn another dialect (such as Cantonese), be sure you are studying Mandarin.

For native English speakers Chinese is one of the most difficult and most different languages to learn. The vocabulary is wholly unfamiliar and unlike anything we know. In addition, in the Chinese tone system, words are spoken in rising or falling tones, which help to distinguish between them. Furthermore, there is the Chinese writing system— a collection of thousands of individual ideograms (表意文字), or symbols, which represent a word or an idea. These ideograms have no phonetic value—that is to say, we can't tell how the word is pronounced by how it is written. There is a method to present written Chinese in a phonetic script called pinyin. If you are learning Chinese, you'll be working with this pinyin system, but the beauty of the traditional writing system shouldn't be passed up. All these factors make learning Chinese difficult for us. Yet, for a determined learner, there's always a way to overcome it.

    When the company was small, Google cared a lot about getting kids from Harvard, Stanford, and MIT. But Laszlo Bock, Google's former Senior Vice President of People Operations, said it was the "wrong" hiring strategy. Experience has taught him that there are exceptional kids at many other places, from state schools in California to those in New York. "What we find is that the best people from places like these are just as good if not better as anybody you can get from any Ivy League school," said Bock, who authored a book titled "Work Rules!"

    So what else does Google not care about:

    Grades: Google's data shows that grades predict performance for the first two years of a career, but do not matter after that.

    Brain-teasers: Gone are interview questions such as: Why are manhole covers (井盖) round? How many golf balls can fit in a school bus? "Our research tells us those questions are a waste of time," Bock said. "They're a really coachable skill. The more you practice, the better you get at it."

    Here's what Google does care about:

    Problem solvers: Your cognitive (认知的) ability, or how well you solve problems.

    Leaders: The idea is not whether you were president of the student body or vice president of a bank, but rather "When you see a problem, do you step in and help solve it?" and then critically, "Are you willing to let somebody else take over, and make room for somebody else? Are you willing to give up power?"

    Googleyness: That's what Google calls its cultural fit. It's not "Are you like us?" Bock said. "We actually look for people who are different, because diversity gives us great ideas."

    "What's most important is that people are intellectually humble, willing to admit when they're wrong, and care about the environment around them ...because we want people who think like owners not employees," Bock said.