Staying fit is a great way to improve your mood and health. Start your fitness plan by creating a daily walking, jogging or cycling schedule to keep your heart and lungs active through exercise every day. Here are some tips you can follow:

    Exercising

    Start walking, jogging or cycling. If you need to keep your knees strong or you have body aches and pains, then cycling may be a better solution.

    Exercise at home. Not everyone has the time or money to go to the gym and there is no need to. Working out at home is very easy and can be very beneficial.

    Maintaining a Balanced Diet

    Maintaining a balanced diet can be difficult if you do not have the time to cook for yourself every day. But, it is easy to find healthy solutions in restaurants and takeaways as well.

    Get rid of any junk food. Foods to avoid are

    High in sugar: doughnuts, cakes, cookies, pudding, canned and dried fruits, and sodas.

    High in fat: processed meats, fried foods, and shortening(起酥油)

Drink a lot of water. The human body is mostly made up of water, and you need to make sure of its timely in take.Your body sweats a lot so you need to put water back in.

    Gaining Willpower and Motivation(动力)

    Stick to your plan. You know you can do it. You are the only one that can control your actions and strong willpower can make you happy!

    See if others want to join you. It can be very helpful if you have someone keeping healthy and fit with you. Their extra push of motivation can be very inspiring and it is a great way to build up a friendship.

    If you want to keep healthy, you should have good habits. What is a habit? It is something we do very often. We don't even think when we do it. It has become a part of our lives.

    "Early to bed and early to rise makes a man healthy, wealthy and wise." This is an old English saying. Do you know what it means? It means that we must go to bed early at night and get up early in the morning. If we do so, we shall befit. rich and clever.

    Is this true? Perhaps it is. We know we must have enough sleep. Teenagers need about eight or nine hours' sleep every day. Some people go to bed late at night and get up late in the morning. This is a very bad habit. Then you will not think or do your work well. Of course, you can't be healthy, wealthy or wise.

    When we get up early in the morning, we can go out and do morning exercise. Exercise means doing things with the body. Walking, running, jumping, swimming and playing ball games are all exercise. If we don't exercise, our body will become weak. Exercise helps the blood to move around inside our body Blood takes food to all parts of our body.

    Our body also needs air to breathe. Without air, we will die. We need fresh air if we want to be healthy. That is why many people like to go out to do morning exercise.

    How to deal with external(外部的) bleeding(出血)? Here are some suggestions you need to take notice of.

    Apply direct pressure. Place a clean, folded cloth over the injured area and firmly apply pressure. If blood soaks(浸湿)through the cloth, do not remove it. Instead, cover that cloth with another one and continue to apply pressure to the wound for seven to ten minutes. If the bleeding is from the ear, place a clean cloth over the ear, lay the victim on his or her side, and allow the blood to drain out through the cloth.

    Elevate the injury. Position the wounded part of the body above the level of the heart if possible while you apply direct pressure.

    Know the pressure points. If direct pressure and elevation don't sufficiently slow the flow of blood, find a pressure point. Large arteries(动脉)found close to the skin's surface supply blood to the head and to each arm and leg. The most common pressure points used during the first aid are located in the upper arms and in the creases above the upper legs. Apply pressure to the closest pressure point to the wound so that the artery is pressed between your fingers and the bone directly behind the artery. If using the pressure point on a leg, you may need to use the heel of your hand instead of your finger.

    Use a tourniquet(止血带) On very rare occasions everything listed above may fail To prevent the victim from dying, you should apply a tourniquet. Once a tourniquet is applied, it should not be loosened or removed until the victim has reached medical help. Use a tourniquet ONLY if everything listed above has failed. If you use a tourniquet, write down somewhere on the victim and the time when it was applied, so medical personnel will know how long it has been in place.

    Childhood obesity rates are rising in many parts of the world, but in Amsterdam they are falling. The city's healthy weight programme has seen a 12 per cent drop in overweight and obese children.

    "Go!" shouts the instructor. Tyrell throws himself forward to do sit-ups, then jumps up and runs to the end of the gym and back again. Though tired, the nine-year-old is smiling, working hard and having fun. He is also part of Amsterdam's efforts to improve the health of its children. At the back of the gym, Tyrell's mother, Janice, is sitting without her parents watching the fitness class. "He's really happy, because he knows he is doing something, "she says. A year ago, Tyrell's school told Janice her son was overweight Children in Amsterdam are now regularly weighed and tested for agility(敏捷) and balance.

    Kristel is Tyrell's health nurse. In a health centre in south-east Amsterdam, Kristel explains how she helps families such as Tyrell's. The most important thing is not to communicate in a standard way, because everybody already knows eating sugar and eating fast food are unhealthy, she says. "You really want to communicate the message on the level the parent and the child understand. So, when the child is overweight, it is more important for them to tell you what they think is going wrong. Janice thinks Tyrell was snacking on unhealthy food and playing computer games after school too much.

    Tyrell has been taken to the supermarket to find healthier food choices and also introduced to some after-school activities. He now plays tennis, goes to gym class and is much more active.

    Swimming can build up your muscles and turn back the aging clock. We've got them right here. Dive in.

    It's easy on the impact.

    They need to take it easy on their joints. But it may also mean more results. "You can swim at higher intensities on a regular basis without feeling wear and tear on your body, "Walton, owner of an endurance training studio in New York City, says. You could have a superhard workout one day and still be in the pool the next.

    It's great for your lungs.

    A study in the Indian Journal of Physiology and Pharmacology even found that swimmers had better tidal volume (the amount of air that moves in and out of the lungs during relaxed breathing) compared to runners. And as you'll see next, it also leads to better running performance.

    It makes you a better runner.

    By increasing your ability to take in and effectively use oxygen, swimming increases your endurance capacity like crazy, Walton says It also means you can run faster mile after mile without getting winded.

    Regular swimmers are biologically 20 years younger than their driver's licenses say they are, according to the search from Indiana University. Scientists say that, even up until your 70th birthday, swimming affects blood pressure, cholesterol levels and blood chemistry to be much more similar to that of your younger self. Who needs night cream?

A. It turns back the clock.

B. Anyone can do it.

C. Do you need more reasons to suit up?

D. This results in lower resting heart rates and lower blood pressure.

E. Yes, the low impact means swimming is a great workout for injured athletes

F. Swimming is a life skill. It opens the doors to a lot of fun stuff.

G. That's great news if you're hoping to complete your first half-marathon this year.

    Rick Stevenson, 16 years old, spends every minute he can on the mountain. He and his friends go snowboarding every weekend." It's incredible. No one goes skiing anymore," he says. "That's for the1folks".

    Today more and more young athletes are taking part in risky activities called "extreme sports", which are a new, words such as" rage", "Juice" and "energy". They have their own 2 words such as "rage"," juice" and "energy". They have their own clothing such as skin-tight bicycle3in rainbow colours. And they're not for the elderly people or the easily 4 ones. Their philosophy is to get as close to the5as possible.

    Young athletes want risk and excitement—the 6 to the edge the better. They snowboard over cliffs and ride mountain bikes down steep mountains.

    Extreme sports started as an alternative to more expensive sports. A city kid who didn't have the money to buy 7 sports equipment could get a skateboard and have fun. But now it has become a whole new area of sports with specialised equipment and high levels of 8.

    The X Games is an extreme sports competition, consisting of two versions: a summer competition and a winter competition. The first summer 9 was held in Rhode Island in 1995. The summer competition 10sports such as sky surfing, where people jump from aeroplanes with surfboards 11 to their feet. The winter competition12snowboarding, skiing and snowmobiling.

    What makes extreme sports so popular?

    "People love the 13 ,"says Murray Nussbaum, who sells sports equipment. "City people want to be 14on the weekend and do something challenging. The new 15 is so much better that people can take more risks 16 getting hurt:" He adds."17you go mountain biking or snowboarding, it's impossible to go back to bike riding or skiing. It's just too boring.

    Extreme sports are certainly not for 18.Most people still prefer to play baseball or basketball or watch sports on TV. But extreme sports are definitely gaining 19. "These sports are fresh and exciting. They're the wave of the future. The20is huge," says Nussbaum.

    It is (say) that table tennis is a sport for all and one team (certain) proved that. 88-yearold Mike Lushington and 11-year-old Thomas Porter were (line) up on the same side of the net-an age difference of 77 years.

    Thomas has played for around three years. , Mike hasn't played for a while. He had played during his Army days but had not played seriously between 1951 and 2014, when he came back the sport. He also had to a break since then in order to have knee replacement surgery, and has only recently begun to play in the team again.

    Mike said," It's delight to be able to get back into table tennis. It's a cracking(极好的))sport and it's (competition), which requires a lot of skill and the people I've been playing with have been so helpful。Both players are full of praise each other.

    Thomas added, "Table tennis is a game for everyone of all ages and ability and it's good for fitness and flexibility. The teammates have so far only played one match together, but they did recently play each other during a club night, with youth coming out on top.

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