We'resitting too much and it's dangerous. Most Americans spend more than seven hourssitting every day, and the more you sit, the weaker your body will be.Fortunately, there are simple changes you can make during the day—anywhere, even at the workplace—to improve your health.

    Park a fewblocks away from the office each morning and walk to work.

    Thisallows you to start off your mornings actively and be ready to take on thework. If you take the bus, get off one stop earlier to take some light exercisebefore 8 a.m.

    Get up andmove around the office once every 60~90 minutes.

    Whenyou're busy with work, it's easy to forget the time. Set the alarm to remindyou to get up and take a walk around the office. You can use this time to fillup your water bottle or go to the bathroom.

    Askquestions and discuss questions face to face.

    Go to yourco-workers' office to discuss questions face to face, rather than send an emailevery time you have a question. This gives you a good excuse to move.

    Use yourlunch break to move around outside.

    So manyAmericans today work during their lunch break. When possible, take advantage ofthis time to walk outside and enjoy the nice weather. Fresh air can make youkeep a clear mind.

    Many students think that learning a new language is very difficult. But if your brain (大脑) is only the same size as a bird's, you will know how difficult it is to learn English. That is what some birds can do.

Many birds can copy (模仿) the sounds of language. A type of African parrot is very good at doing this. This kind of parrot has grey feathers and people say they are clever.

Every December in London, the National Cage and Aviary Bird Show tries to find the best "talking" bird in the world. One bird named Prudle stood out (突出) among the " talking birds"  by winning this prize every year from 1965 to 1977. In 1958, somebody took Prudle from his nest in Uganda, and then sold it to a woman named Iris Frost. She then took care of him at her home in Seaford, England. Before he died in 1994, aged 35, Prudle knew almost 800 words in English. Prudle was also the oldest bird in the world that lived in a cage.

Another parrot named Puck was tested in 1993. It turned out that Puck knew even more words than Prudle. Puck knew more than 1,700 English words. In the 2003 Guinness Book of World Records, Puck was listed as knowing more words than any other bird in the world.

Another Disney princess movie hit theatres on 5th March 2021. But this time the princess doesn't wait for the prince to save her — she is ready to save the world herself. Raya and the Last Dragon, the film shows Southeast Asian culture and Disney's first Southeast Asian heroine (女主角).

The story takes place in a world called Kumandra. Five hundred years ago, the world's dragons died to save humans. But the world breaks up into five states and they fight against each other. Raya, the princess of one of the states, needs to find the last dragon to save the world. On her journey, Raya invites other people to join her and learns to trust others and be more responsible.

Once upon a time, being a Disney princess meant being a damsel in distress(落难女子) in a European fairy tale, but this movie is different, according to the BBC. Raya has no boyfriend, but is a great fighter who is very brave and independent, according to the movie's writer Adele Lim.

Besides Raya, most of the main characters in the movie, including the dragon Sisu, are female. They stand out and depend on(依靠) no one else instead of acting as supporting roles for males. Namaari, once a friend to Raya, is now a dangerous enemy. She is a strong, brave and loyal fighter, just like Raya.

The movie shows "a complicated dynamic(复杂互动) that's still rare in the Disney universe, particularly between women," the Los Angeles Times said.

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