It can be challenging to find time to work out(锻炼)when your schedule is full, but unless you want to deal with a waistline(腰围) that keeps increasing in size, staying active is important. {#blank#}1{#/blank#} 

Workday

    You might not have time to escape the office and visit the gym during your lunch break, but that doesn't mean you can't burn calories throughout your workday. Instead of driving to work or riding the bus, walk or cycle, depending on how far you live from the office. A 30-minute bike ride at just 12 to 13.9 mph will help a 155-pound person burn 298 calories. {#blank#}2{#/blank#} Instead of phoning a colleague across the office, walk over to speak in person.

At home

    You probably want to sit or sleep on the couch, but by keeping active around the house, you can burn a significant number of calories throughout the day. {#blank#}3{#/blank#} Playing with your kids for 30 minutes will help you burn 186 calories if you weigh 155 pounds, while you'll burn 167 calories in a half-hour house-cleaning session.

Outdoors

     {#blank#}4{#/blank#} If you weigh 155 pounds, expect to burn 172 calories for every half hour you spend weeding the garden. You'll burn 205 calories in 30 minutes of pushing your lawnmower(割草机) around the yard. When winter arrives, cleaning snow is worth 223 calories per 30 minutes.

Other

    Everyday errands(差事) can help you burn extra calories when you can't find time to work out. {#blank#}5{#/blank#} Washing your car by hand will burn 167 calories in 30 minutes. By parking your car at the far end of the parking lot, you'll burn more calories getting to and from your vehicle.

A. You can make adjustments to your lifestyle to include a variety of calorie-burning activities into everyday life.

B. Pushing a shopping cart around the supermarket causes 130 calories burned in a

half hour.

C. Instead of paying to clean up the yard, do it yourself.

D. At work, take the stairs instead of the lift.

E. Don't visit a car wash to shine up your ride.

F. If you have a family, play with your kids.

G. You have to find the time to work out.

    We all know that exercise is good for your health. But some kinds of exercise may be better than others.

    Running, for example, may help to protect against heart disease and other health problems. Running may also help you live longer. Researchers say it is not important how far you run. It also does not matter how fast or even how often you run. As advertisements for the running shoes Nike say, “Just Do It.”

    Recently researchers studied more than 55,000 adults. About one-fourth of the adults reported running regularly. The study found these runners were considerably less likely than non-runners to die of any form of disease, including heart disease. In fact, the runners lived, on average, three years longer than the non-runners.

    This study lasted 15 years. During that time, more than 3,400 of the individuals died. About 1.200 of the deaths were linked to heart disease, hear, attack or stroke.

    One of the researchers is a man named D.C. Lee, a professor of Iowa State University Compared to non-runners, he said, runners showed a much lower risk of dying from some diseases. “Compared to non-runners, runners showed 30 percent lower risk of death by any causes, including heart attack, stroke and cancer. Also, runners compared to non-runners showed 45 percent lower risk of death by cardiovascular diseases（心血管疾病）, including heart attack and stroke.”

    D. C. Lee and the other researchers found that speed, distance and how often one runs made little difference in reducing the risk of death. The runners in the study averaged between 10 and 16 kilometers per hour. Mr Lee said slower runners and those who only ran once or twice a week were helped nearly as much as those who ran faster and further. “And also we looked at the inning over time and we found that persistent runners（over six years）showed the biggest benefits, as well.”

    Meeting people from another culture can be difficult. From the beginning, people may send the wrong signal. Or they may pay no attention to signals from another person who is trying to develop a relationship.

    Different cultures emphasize the importance of relationship building to a greater or lesser degree. For example, business in some countries is not possible until there is a relationship of trust. Even with people at work, it is necessary to spend a lot of time in "small talk", usually over a glass of tea, before they do any job. In many European countries, like the UK or France, people find it easier to build up a lasting working relationship at restaurants or cafe rather than at the office.

    Talk and silence may also be different in some cultures. I once made a speech in Thailand. I had expected my speech to be a success and start a lively discussion, instead there was an uncomfortable silence. The people present just stared at me and smiled. After getting to know their ways better, I realized that they thought I was talking too much. In my own culture, we express meaning mainly through words, but people there sometimes feel too many words are unnecessary.

    Even within Northern Europe, cultural differences can cause serious problems. Certainly, English and German cultures share similar values, however, Germans prefer to get down to business more quickly. We think that they are rude. In fact, this is just because one culture starts discussions and makes decisions more quickly.

    People from different parts of the world have different values, and sometimes these values are quite against each other. However, if we can understand them better, a multicultural environment will offer a wonderful chance for us to learn from each other.

    Making friends is a skill like many other skills. It improves with practice. If you want to meet people and make friends，you must be willing to take some actions. You must first go where there are people. You won't make friends staying home alone. Join a club or a group. Talking with those who like the same things as you do is much easier. Or join someone in some activities. Many people are nervous when talking to new people. After all meeting strangers means facing the unknown. And it's human nature to feel a bit uncomfortable about the unknown. Most of our fears about dealing with new people come from doubts about ourselves. We imagine other people are judging us or finding us too tall or too short，too this or too that. But don't forget that they must be feeling the same way. Try to accept yourself as you are and try to put the other person at ease. You'll both feel more comfortable.

    Try to act self­confidently even if you don't feel that way. When you enter a room full of strangers，such as a new classroom，walk tall and straight，look directly at other people and smile.

    If you see someone you'd like to speak to，say something. Don't wait for the other person to start a conversation.

    Just meeting someone new does not mean that you will make friends with that  person—friendship is based on mutual liking and“give and take”. It takes time and effort to develop.

    Most people have flown a kite or have seen one ride and dip in strong spring wind. Not so many people know that kites were first made in China thousands of years ago. The ancient Chinese were making and flying kites even before they were writing.

    A long time ago, the Chinese made kites to use in wars. They would fly these war kites in the dark. The kites were fixed so that they made strange sounds. Men who were at war with them would hear these sounds and run away. They thought those strange sounds were made by gods in the sky.

    The ancient Chinese also flew kites to bring good luck and to make their crops grow rich and tall. Sometimes they tied long strings and hooks to their kites. Then they would fly the kites over water, letting the hooks hang down to catch fish.

    The Chinese use sticks, strings and paper for their kites. Some of these kites look like animals or trees. Others look like birds or houses.

This famous site features one of the largest and most representative collections of Buddhist architecture and art in China. It was rated as a 5A-class tourist attraction in 2010.

The Lingshan Grand Buddha is an 88-meter-high open-air bronze statue of Sakyamuni. It is 17 meters higher than the Grand Buddha at Leshan Mountain. It is part of the pattern of Five Buddhas in five directions together with the Big Buddha at Lantau Island in Hong Kong to the south, the Grand Buddha at Leshan Mountain to the west, the Grand Buddha in Yungang Caves to the north and the Grand Buddha at the Longmen Caves in the central area. At the feet of the Grand Buddha, you can feel the loftiness (雄伟) and dignity of Buddhism.

Tips：

Location: Lingshan Road, Mashan town, Binhu district, Wuxi

Tickets: Through ticket: 210 yuan ($ 31. 85), and free tickets for the performance of Ode to Auspiciousness for individual visitors

Opening hours for Lingshan Mountain: 7:00 17:00

Opening hours for Brahma Palace: 9:00 18:00

Recommendations:

The Nine-Dragon Fountain

The Nine-Dragon Fountain in front of the giant Buddha will start to play music and the song, The Birth of Buddha, at 10 am every day. A huge lotus (莲花) slowly blooms with six petals, and a 7-meter golden statue of Prince Buddha rises from the lotus, with one hand pointing to the sky and one hand at the earth, symbolizing Buddha's light shining on all things.

The Brahma Palace

The whole palace shows the mixture of traditional cultural elements with Western architectural features. Many cultural heritage items and art works can be found there. Its splendid design surprises every visitor.