Running is the best way to get fit.

There’s no best method to get fit. You have to enjoy your exercise or you will find reasons to quit. Nobody can get fit or lose weight or build a muscle in an instant. Fitness requires time and patience, and you get rewards as you go along. If you are looking only at running or at instant success, you are looking for trouble!

If you don’t exercise an hour a day, six days a week, you do nothing.

Don’t believe in this all-or-nothing way. Even if you exercise as little as three times a week for half an hour you will benefit from it. However, if you want to get fit for sport, you may have to work out five to six days a week.

Warming up before working out isn’t necessary if you’re careful.

Warming up is a must before you exercise. Warming up and stretching not only help you avoid injuries but also prepare your heart and body to accept the shock of an increased workload.

No pain, no gain.

Pain means that the body is showing that there is something wrong. If you feel painful when exercising, either slow down or stop the exercise. To gain from exercise, you may have to make do with a bit of discomfort, but pain is different. If you continue exercising with pain you may damage a muscle or tendon forever.

Taping (用绷带包扎) an injury prevents further damage.

If you are injured and you tape it for support, chances are that you will aggravate the injury further. What’s more, you may injure other joints because of the limited flexibility (灵活性) that the taped knee or ankle allows.

   Sometimes you meet an ordinary person doing something extraordinary. On a recent trip I met Normand Gallant. Normand is someone you could _____ on the street and never notice but he is a very special person who _____ recognition.

Norm lives in a remote area far from the _____ big hospital, so when his wife _____ cancer several years ago, Norm was faced with a four-hour _____ to where she could be treated. That meant lots of _____ for meals, fuel, hotels and so on. But in the end the cancer took his wife’s life _____.

Norm was obviously _____ by his wife’s passing, and he was quite upset, _____ he realized that other people were ______ the same sorts of hardships. He wanted to do something but he didn’t want to give money to the ______ that support cancer research because he didn’t know how much would actually get to the researchers. What he did was to ______ parties.

About every three weeks on Saturday evenings, there is a party in Norm’s garage. ______ during the evening Norm tells about a family who is having difficulty ______ the cost of supporting a cancer patient in undertaking ______ far from home. Then a pail is passed around and the money is ______, every cent of it goes ______ to that family.

Norm’s personal loss has ______ an act of kindness in ______ of the wife he has lost. Wouldn’t it be ______ if we had more people in the world like Normand Gallant? He makes the world a better place.

   Do teenagers know how to sleep? If you’re the parent of teens, you might be laughing to yourself. That’s all they know how to do. In truth, teens might not know enough about how to sleep, when to sleep and why.【小题1】 .

Just as we focus on our diets and exercise for health, we need to consider sleep necessary to our mental, physical and psychological health. “Good” sleep is sleep that is long enough to allow your brain to remove the side effects of daytime brain activity. Consistent bed times and wakeup times are the key to keeping our sleep cycles.【小题2】.

Teens are social creatures, and the most attractive social “gathering” place these days is on their digital devices.【小题3】. Ideally, we should avoid blue light for at least half an hour before bed. But social media and homework that requires screen time mean too many kids are powering up their devices when their bodies should be powering down for the night.

【小题4】. Equally contributing to sleep issues are eating too late, taking naps, and failing to get enough exercise. In other words, these people never learned how to sleep.

Over time, poor sleep leads to a decline in mood.【小题5】. Significantly, when I speak to my adult patients who are struggling with sleep issues, nearly all of them say their sleep problems started in high school.

Therefore, I recommend sleep education. Otherwise, we won’t necessarily solve the health, safety and economic issues of sleepy teens.