Did you spend much time lying on the comfortable sofa at home during the summer vacation? How often did you do sports this summer? People across the world need to get moving, according to a new study by the World Health Organization (世界卫生组织).

    5% of adults do not get enough exercise, according to the study. This number hasn't changed from 2001. Because of this, about 1.4 billion people are close to deadly diseases (疾病) such as heart disease and cancer (癌症).

    People should do at least 2 and a half hours of "moderate intensity (中等强度)" exercise each week, such as dancing or swimming. They can also do 75 minutes of "vigorous intensity (高强度)" exercise, such as running or playing soccer, according to the WHO.

    As for how to exercise more, experts says that we don't have to go to the gym (健身房) every time For example, we can go up and down stairs (楼梯) a lot instead of taking the lift. If we can't go to a dancing class each week, standing on one leg for 30 seconds a day is very good too.

    The study also found that women are less active than men, 32% of women hardly ever take exercise, compared to (比较) 23% of men. Women spend more time at home taking care of children and doing housework.

    But unlike that in most other countries, men are less active than women in China, with 16.6% of men and 12% of women not getting enough exercise.

Note-taking is a skill that can help you do well in all your schoolwork. It can make you confident when you are studying. But unluckily， most students don't know how to take notes. 

If your teacher writes notes on the blackboard， that's great. You can copy them or write down the most important facts of all in class. Different teachers do things differently. For example， some teachers may focus on lots of dates and facts in class， but they only write the important ones on the blackboard. Other teachers may not write anything down， but they may repeat them. 

Don't try to write down every word in class， or you might miss some important points. Some students really learn better with the help of these notes. Don't be afraid to ask your teacher to repeat what you've missed. If your teacher speaks too fast and you can't follow what he is saying， you can ask him after class. Comparing your notes with your classmates' can be good for your learning. It can also help you and your classmates correct some mistakes. 

Note-taking also needs organization. Keep notes for each subject in one place， so that you can find everything easily when a test comes. Good note-taking takes time. If you decide to recopy your notes every evening， you'll surely have less time to watch TV. But you'll save time in the coming test. 

Sally is a Chinese girl. She is thirteen years old. She is 1 middle school student. She studies in No. 1 Middle School. She has two brothers. They 2 Peter and Alan. Now Sally, Peter and Alan are in Beijing with 3 parents. Peter is fourteen years old. He is in the school basketball club. 

And he is good at 4 basketball. He usually wins basketball matches for his school. He has some basketballs， but he doesn't have 5 soccer balls. He is good at English, too. But he is not good at maths. Alan is good at maths, so he often 6 Alan for help. Peter and Alan get along well with each other. They often watch basketball games together7 TV. 

Sally doesn't do sports, but she likes 8 them with her brothers. They are in the same school. Their home is near the school. They go to school on 9 . They are good students. They never go to school 10 . They go to school early to help the teachers. 

①Are you a shy person? Do you expect to become outgoing? Being outgoing can help a lot in your life. In fact, being outgoing is not as hard as you think. Here is some advice on how to become outgoing. 

②You can start to try becoming outgoing when you stay with your friends. But the real challenge(挑战) comes when you meet strangers or new friends. Smile at them, and usually they will smile at you, too. You may find it easy to start talking in this way. 

③Start a talk positively (积极地). Try to speak first. Simple greetings such as"Hello!""How is it going?" and"It's a little cloudy today, isn't it?" are a good start. After that, you can talk more. For example, you can talk about the latest news. But you'd better read some news in newspapers and have your own ideas first. Or you may find that you won't have much to say. 

④The best way to become outgoing is to go out. It is also a very important step. Usually those who like to do the same things can get to know each other better. 

If you like playing sports, go to a sports club. You may make many new friends there if you get over your shyness.