Walking is the best form of exercise. It is good for the upper respiratory（与呼吸有关的）system and the legs. It helps us control our weight and blood sugar. Walking is also a good way to help you make more friends，bringing chances to see new things and meet new people. Personally I try to walk at least 5 miles daily.

As well as walking，I also cycle around Xiamen. Cycling is great for weight loss and helps to build stamina（耐力）.However，cycling does not allow for the same level of social contact as a walk. It is for this reason that I would strongly suggest that you try long-distance walking if you want to be physically healthy. I originally（最初）started walking around Xiamen because I didn't have a car，but I soon started to enjoy the walking for its own sake.

I have also made many friends during my walks. It's not uncommon for my 5-mile walk to sometimes take as long as 2 or 3 hours，because I stop to chat with different shop owners along my route. These days，if I skip my walk for even one day，the people in the shops may want to know why I didn't come.

I' ll never forget the first time some people followed me when I was walking, and asked if it was okay for them to walk with me. I really didn't know what to say, so I just replied that I didn't mind. I have been invited for lunch, dinner and sometimes just to sit and drink tea with total strangers. There is nothing more pleasant than walking past a schoolyard and hearing all the kids say hello to me.

   As a high school senior, Kimmarie Pond had never even considered cycling to get fit. That changed after she participated (参加) in Soul-Cycle’s program called Soul Scholarships.

The program teaches healthy lifestyle lessons to teens from New York’s suburbs, where healthy living isn’t always discussed in schools or the community.

The 17-year-old girl was asked if she thought she was too old to learn about living a healthy lifestyle. “I would say that you’re never too old to learn anything,” Pond replied. “I don’t think cycling is that hard,” she added.

Like Pond, Brown said his favorite part of the program came after they got off the bikes. “We take nutrition classes, where we learn about alternative (可供替代的) food choices, healthy options that encourage us to be more healthy,” he said.

“Adapting (适应) to change,” he added, “is not something I’d necessarily do, but I did it, and for me that means everything.”

Early results are positive, and not just for Brown. About one third of the participants did not exercise before joining the program. Now, 95 percent of the participants are working out regularly. The participants are also reported to have cut back on soda, which can have high sugar content, by 46 percent.

“We have never expected that the kids would be so energetic and devoted to the program,” said Ashley Mashihi, a cycling instructor.

Small steps can mean big change for these teens. Maria Caban says she feels different now. “When I walk out,” she says, “I walk with my head up. I feel a lot of pride in my participation.”

   For many，running has never been their favorite activity. But running can certainly be a great way to get fit and stay healthy.

Getting started is difficult.【小题1】 Running can be boring at times，but the effect on your body and mind is well worth that struggle of just getting up and running.

【小题2】 Every major city and many smaller cities have running communities. They are quite organized and willing to help. They will help you see your running goals through.

Start with short distances. Though the running community would love to have a new long-distance runner tomorrow，the fact is that that will not happen overnight. Try running one mile every day for the next 3 weeks. After that，add it to two miles and so on.【小题3】

Take part in a race. By signing up for a race in the near future，you will focus on a goal and be motivated（激励）to keep practicing for that event. I suggest signing up for a 5-kilometer race that will take place within one month.【小题4】

【小题5】 Motivation is a major factor in running success. Bring a friend along to push you through the times and motivate you in his own way.

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.