With our already busy lives, finding time to exercise can be impossible. So maybe it would help if there was ‘a best time' to exercise.

There are clear benefits to exercising in the morning. Many of us have more free time than later in the day, and it may be easier for us to keep a morning plan. A study found that people could sleep better when they exercised in the morning or had the physical activity during the whole day. Exercising on an empty stomach（空腹）before breakfast could also have less fat（脂肪）and keep healthier.

So, good news for early birds, but what if you're not a morning person? Working out in the afternoon or evening is also good, but different. For example, your body's ability reaches the highest level in the afternoon, according to a 2010 study. Also, in the afternoon and evening, your mind is the quickest, and your heart rate and blood（血）pressure are lowest, and you aren't getting hurt（受伤）easily when exercising.

But can this happen? Deciding on if you are a man or a woman? Our bodies are different, after all, so the best time to exercise may be different too. Want to reduce（降低）your blood pressure and you are a woman? Exercise in the morning. Want to improve your heart health and you are a man? Evening is better for you. But, a 2022 study found that it's both OK for them to exercise at either time of day.

So what time is best? It seems the answer is: whatever time is best for you!

Jack's friend Sally isn't fine these days.

One day she asks Jack for help. And she tells Jack about her eating habits. For breakfast, she always eats some bread. For lunch, she always has some chicken. She likes eating ice-cream and a hamburger in the evening.

"They're not healthy for you, Sally," Jack says. "I know, but I like them," Sally says.

"What about vegetables? Do you like eating carrots?" Jack asks.

"No, I don't," Sally says.

"Sally, don't eat ice-cream. You must eat some vegetables and fruit. They are good for you," Jack says.

"I think you're right," Sally says.

In the next days, Sally always eats vegetables and fruit. And she is well now.

When my daughter was in primary school, she brought home four small twigs(细枝) from school to plant. None of them looked very strong and lively. But with hope for the future, I planted them somewhere in our backyard which could give them enough sunlight. Over the years, because of the poor soil(土壤), three of them died. Only one lived at last.

It grew crooked(不直的) and very slowly. In fact, it looked more like a fat bush than a tree. Later, I noticed that it was starting to die. The branches(树枝) were becoming bare. Only the top third of the tree was still green. I did my best to save it by feeding it a lot of fertilizer, but it didn't work.

Later one morning, I went out and looked at it again. I was thinking if it would be better to just cut it down. It would make the yard look cleaner. As I walked over to take a closer look at it, however, I noticed something moving within the leaves. It was a bird patiently building a nest in the topmost branches. I smiled when I looked at it. I thought maybe this old tree was still useful. It might not be healthy or pretty, but it was still giving a bird a home.

This tree let me know that all of our lives have a purpose. It doesn't matter if we are young and strong or old and sickly. Until our last breath, we have things to do, love to give, and joy to share. We can help to make this world a better and more beautiful place.

Have you ever paid attention to the beautiful sceneries(风景) on the backside of RMB? Let's take a look.

Each of them carries its own cultural value and has special meaning to Chinese. For example, on the back of l- yuan RMB is West Lake in Zhejiang. The location has been a great place for admiring the moon. The moon light reflected on the water is especially amazing during Mid- Autumn festival.

On the back of 5- yuan RMB is Taishan Mountain in Shandong. For thousands of years, many emperors would go there and wish the God to prevent the countries from bad luck.

Have you ever been to the Three Gorges(三峡), which includes Qutang, Wu and Xiling Gorge? It is also called San Xia which is regarded as one of the most ten famous sceneries in China. On the back of 10- yuan RMB is the west gate of. Qutang Gorge in Chongqing.

Lijiang River is on the back of 20- yuan RMB. It is near Guilin city in Guangxi, south of China. On the back of 50- yuan RMB is the Potala Palace(布达拉宫) in Tibet. It is a typical building in ancient China. On the back of 100- yuan RMB is the Great Hall of People (人民大会堂) in Beijing. It is for many important meetings every year.

These pictures behind RMB help make the sceneries even more popular among tourists. Many people finished a tour of all the sceneries above in China. Do you want to try?