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.

   When it comes to exercise，most of us fit into one of the two groups — those who keep a regular exercise habit and those who think about being more active but can’t seem to have a plan to do it consistently. Whatever your attitude to exercise，there’s another form of physical activity that many of us car-loving people can do to get enough movement in general.

Studies have shown that putting away your car and walking, biking or taking public transport to work can have a significant positive influence on your health by improving spirits, reducing body weight and lowering the risk of heart disease.

It’s not surprising that taking a bus or a train regularly leads to a more physically active lifestyle. Just think about what comes with using public transport. Those who travel to work without a car walk to stations, climb stairs, often stand while waiting for their bus or train, and then finally travel on foot or by bicycle to their destination. Such active transport can make up for the inactive time spent in work and school environments.

There’s no doubt that the improving public transport system in the city is influencing the way people work and live. But though the public transport system is improving, it is not within easy reach of everyone who would like to use it.

Bike-sharing programs are also growing in popularity（普及）and helping to bridge a gap in the crowded city public transport system. These programs allow users to easily book, ride and return a borrowed bike. Bike-sharing programs help people who might still need to travel some distance between the end of the bus or the underground line and their final destination. They also offer an opportunity to residents and visitors to travel freely around the city without being trapped in a car.

   If you are already making the time to exercise, it is good indeed! With such busy lives, it can be hard to try and find the time to work out. 【小题1】 Working out in the morning provides additional benefits beyond being physically fit.

Your productivity is improved. Exercising makes you more awake and ready to handle whatever is ahead of you for the day. 【小题2】

Your metabolism(新陈代谢) gets a head start. 【小题3】 If you work out in the mornings, then you will be getting the calorie(卡路里) burning benefits for the whole day, not in your sleep.

【小题4】 Studies found that people who woke up early for exercise slept better than those who exercised in the evening. Exercise energizes you, so it is more difficult to relax and have a peaceful sleep when you are very excited.

【小题5】 If you work out bright and early in the morning, you will be more likely to stick to healthy food choices throughout the day. Who would want to ruin their good workout by eating junk food? You will want to continue to focus on positive choices.

There are a lot of benefits to working out, especially in the mornings. Set your alarm clock an hour early and push yourself to work out! You will feel energized all day long.