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.

    Four Free Mobile Apps to Help You Learn English Faster

    Have you realized that you can put your smartphone to really good use for learning English? Here are 4 free mobile apps that will help you do just that.

Hello English

    It covers all the aspects of language learning, including vocabulary, translation, grammar, spellings, spoken and reading skills. It uses interactive games to teach different English lessons and offers new audiobooks, latest news, and books. However, you should already understand basic English structures and alphabets, for the app can't help you learn English from scratch(从零开始).

    Duolingo

    If you want to learn English from scratch, then this is the app you are looking for. Duolingo uses interactive games to help you learn English. For beginners, the app focuses on helping you learn verbs, phrases and sentences.

    Lingbe

    If you are ready to practice your spoken skills in the real-world, you'll need Lingbe. It's a community-based app where people help each other and share their native languages. It connects you with real people on call who are native English speakers.

    HelloTalk

    HelloTalk is similar to Lingbe as it connects you with native speakers to help improve your language skills. However, it adds a few extra functions that might interest you. You can view the information about users to find a match that interests you. Additionally, you can also send text and audio messages, and even do video calls with other people.

    If you are a beginner, start from Duolingo and then use Hello English to take full command over the language. For fluent spoken English learners, you can try out Lingbe or HelloTalk.

The Alexander technique

    Until earlier this year, I didn't know anything about the Alexander technique—and saw no reason to think I should. One day, the backache I regularly suffered was more painful. I was brought up to think that the preferred way of dealing with aches is to do nothing and hope they'll go away, but I eventually went to the doctor. After examining me, he said, "You actually have bad posture (姿势). Go off and learn the Alexander technique." Three months later I could walk straighter and sit better.

    The Alexander technique is a way of learning how you can get rid of harmful tension in your body. The teaching focuses on the neck, head and back. It trains you to use your body less severely and carry out the movements that we do all the time with less effort. There is little effort in the lessons themselves, which sets apart the Alexander technique from yoga or pilates, which are exercise-based. A typical lesson involves standing in front of a chair and learning to sit and stand with minimum effort. You spend some time lying on a bench with your knees bent to straighten the spine (脊椎) and relax your body while the teacher moves your arms and legs to train you to move them correctly.

    The technique helps to break the bad habits accumulated over years. Try folding your arms the opposite way to normal. This is an example of a habit the body has formed which can be hard to break. Many of us carry our heads too far back. The head weighs four to six kilos, so any inappropriate posture can cause problems for the body. The technique teaches you to let go of the muscles holding the head back, allowing it to go back to its natural place on the top of our spines.

    So who was Alexander and how did he come up with the technique? Frederick Alexander, an Australian actor born in 1869, found in his youth that he had vocal (声音的) problems during performances. He analyzed himself and realized his posture was bad. He worked on improving it, with excellent results. He brought his technique to London and opened a teacher-training school, which is still successful today.

    So if you're walking along the road one day with shoulders bent forward, feeling weighed down by your troubles, give a thought to the Alexander technique. It will help you walk tall again.

    You've probably heard people expressing alarm about the spread of 'fake news' – stories that look like news articles but describe things that never happened. Fake news is written to attract attention, to trick people so they will look foolish, or to work as satire (讽刺) making a point about society. But regardless of the source's motivation, spreading fake news embarrasses you and harms others, so follow these steps to ensure you only share real news.

    Check its grammar

    Legal news sites check their grammar carefully, so articles with many errors are usually fake. Also watch out for sentences written in all capital(大写的) letters and the use of multiple exclamation points(感叹号) at the ends of sentences. These are designed to bring about an emotional reaction, but they aren't considered professional, so trustworthy publications don't use them.

    Read the whole article

    Even in real news articles, headlines sometimes overstate or simplify the point of the article. Before reacting, read the article carefully to make sure you understand the whole context. Sometimes the claims of fake news articles become unreasonable as the article goes on.

    Consider the source

    If you've never heard of the publication, check the 'About' section on its website. Fake news sites often lack such a page, provide little information or even admit that they are fake. Also check an online article's URL; if it ends with '.com.co', it's probably a fake news site.

    Check the support

    Does the article support its claims with quotations and citations(引用)from experts? If not, don't trust it. If so, you should still look up those sources and make sure they actually say what the article claims. There are also websites, such as snopes.com, that will tell you whether the facts in online articles are accurate.

Jorg Muller, an enologist at the University of Würzburg, with his colleagues, proposes a way to measure the biodiversity—listen to the jungle by AI, in a paper published in Nature Communications.

The rainforests are very important and always alive with the sounds of animals, which is useful to ecologists. When it comes to measuring the biodiversity of a piece of land,listening out for animal caller is more effective than uncovering the bushes looking for tracks and pa w prints. The latter analysis method is time-consuming, and it requires an expert pair of ears. Muller's idea was to apply the principle of smartphone apps which can identify the sounds of birds, bats and mammals to conservation work.

The researchers took recordings from across 43 sites in the rainforests. Some sites were relatively primitive, old-growth forests. Others were areas that had just been cleared for pasture（牧场） recently. And some other original forests had been cleared but then abandoned, allowing themselves to regrow. The various calls were identified by an expert,and then used to construct a list of the species present. As expected, the longer the land had been free from agricultural activity, the greater biodiversity it hosted. Then it was the computer's turn. "We found that the AI tools could identıly the sounds as well as the experts," says Dr. Muller.

Of course, not everything in a rainforest makes a noise. Dr. Muller and his colleagues used light traps to catch night-flying insects, and DNA analysis to identify them. They found that the diversity of noisy animals was a reliable representative for the diversity of the quieter ones, too.

Besides measuring the biodiversity, the results are also expected to be applied to outside ecology departments. Under pressure from their customers, firms like L'Oreal, a make-up company, and Shell, an oil firm, have been spending money on forest restoration projects around the world. Dr. Muller hopes that an automated approach to checking on the results could help monitor such efforts, and give a standard way to measure whether they are working as well as their sponsors say.

One fine day, a bus driver went to the bus garage, started his bus, and drove off along his route. No problems for the first few stops—a few people got on, a few got off, and things went generally well.

At the next stop, however, a big hulk of a guy got on. Six feet eight, built like a wrestler, arms hanging down to the ground. He glared at the driver and said, "Big John doesn't pay!" and sat down at the back. The driver was five feet three, thin, and basically mild-mannered. Naturally, he didn't argue with Big John, but he wasn't happy about it.

The next day the same thing happened—Big John got on again, made a show of refusing to pay, and sat down. And the next day, and the one after that, and so forth.

This grated on the bus driver, who started losing sleep over the way Big John was taking advantage of him. Finally he could stand it no longer. He signed up for body building courses, karate, judo, and all that good stuff. By the end of the summer, he had become quite strong—what's more, felt really good about himself.

So on the next Monday, when Big John once again got on the bus and said. "Big John doesn't pay!" the driver stood up, glared back at the passenger, and screamed, "Oh, yeah? And why not?" With a surprised look on his face, Big John replied, "Big John has a bus pass."