3.Take a walk
Think that daily walks are exercise for old people?Think again.Taking a fast walk for as little as 30 minutes a day can greatly improve your overall physical health and even have a positive effect on your mental condition.Walking can fit into any guy's lifestyle and is generally considered as a way to stay in shape.Consider the benefits of walking:
Walking helps you maintain a healthy weight.Since the only real way to lose weight is to in-crease the amount of calories you burn,the benefits of fast walking for at least 30 minutes a day help you take off pounds.It may not happen so fast if you run three miles a day,but over time you will find yourself in much better shape than if you spend that half an hour sitting on the couch watching TV or at the computer.
Walking strengthens muscles.When you walk,you work your muscles.In fact,walking brings into motion almost as many muscle groups as running or swimming.You will end up getting similar benefits in your muscle tone as well.
Walking helps to reduce stress and calm your emotions.Psychologists have long known that you feel better after a long walk.Getting your body moving lets out endorphins (内啡肤)that help you deal with tension from a long day or a stressful life.If you put a nice walk at the end of an otherwise stressful routine,you will find a lot of mental benefits that you won't get if you just start to deal with your family responsibilities after a hard day's work.
Adding a daily walk to your routine is not as interesting a choice as finding a tennis partner for three sets or joining a gym and increasing the latest exercise program.But it is a simple 9 healthy and totally free way to add exercise to your day no matter what your schedule or responsibilities.
Think that daily walks are exercise for old people?Think again.Taking a fast walk for as little as 30 minutes a day can greatly improve your overall physical health and even have a positive effect on your mental condition.Walking can fit into any guy's lifestyle and is generally considered as a way to stay in shape.Consider the benefits of walking:
Walking helps you maintain a healthy weight.Since the only real way to lose weight is to in-crease the amount of calories you burn,the benefits of fast walking for at least 30 minutes a day help you take off pounds.It may not happen so fast if you run three miles a day,but over time you will find yourself in much better shape than if you spend that half an hour sitting on the couch watching TV or at the computer.
Walking strengthens muscles.When you walk,you work your muscles.In fact,walking brings into motion almost as many muscle groups as running or swimming.You will end up getting similar benefits in your muscle tone as well.
Walking helps to reduce stress and calm your emotions.Psychologists have long known that you feel better after a long walk.Getting your body moving lets out endorphins (内啡肤)that help you deal with tension from a long day or a stressful life.If you put a nice walk at the end of an otherwise stressful routine,you will find a lot of mental benefits that you won't get if you just start to deal with your family responsibilities after a hard day's work.
Adding a daily walk to your routine is not as interesting a choice as finding a tennis partner for three sets or joining a gym and increasing the latest exercise program.But it is a simple 9 healthy and totally free way to add exercise to your day no matter what your schedule or responsibilities.
Title:Take a walk | |
Main idea:Walking for 30 minutes a day can improve your (76)overall physicalhealth and mental condition. | |
The benefits of walking | Reasons |
☆Walking helps you maintain a healthy weight and keep you in good (77)shape. ☆Walking makes your muscles (79 )strengthened. ☆Walking (81)reducesyour stress and calms you down. | ☆It helps to (78)burn calories so that it can make people lose weight. ☆When you're walking,many muscle groups are(80)broughtinto motion. ☆(82)Movingyour body helps to deal with the stress from work and life.If you take a nice walk after work,your mind will (83)relievefrom it. |
(84)Conclusion;alking is a simple,healthy and (85)freeway to build up your body no matter how busy you are and what your responsibilities are. |
1.Have you ever intended to be fully absorbed in your work but found yourself distracted (走神) by e-mail,the Internet and other things throughout the day?
"People often lose their concentration when they are bored,of course,but also when they are engaged in challenging tasks,"says Peter Bregman."They sometimes have a feeling to escape from what's difficult or boring,so they jump out,"he says.The part of the brain devoted to attention is connected to the brain's emotional center.Any strong emotion-quarrels with colleagues,problems at home-can interrupt our attention.Studies over the last decade have shown that too much work to do at a time can easily lead to distraction.
Refocusing is hard for many people.Robert Epstein suggests the following,"Stop and listen to music for a few minutes.Go for a short walk or take a deep breath,where you breathe in deeply,count to five slowly,hold it and breathe out very slowly."This can"blow out all the tension and the unwanted in your mind to restore your focus."
Take more control by structuring your time and becoming more aware of your behaviors."Setting the phone alarm to go off every hour is my way of creating awareness,"Mr.Bregman says,"You have to inform yourself that you've lost focus in order to do something about it."Starting the day with a to-do list is important,such as when to eat,when to go to the gym or take a walk.But if it's overly ambitious,you will put yourself in a state of anxiety,which makes it hard for the brain to concentrate."Choosing three or four things as your priority (优先) for the day allows your brain to settle down and focus,"he says.
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"People often lose their concentration when they are bored,of course,but also when they are engaged in challenging tasks,"says Peter Bregman."They sometimes have a feeling to escape from what's difficult or boring,so they jump out,"he says.The part of the brain devoted to attention is connected to the brain's emotional center.Any strong emotion-quarrels with colleagues,problems at home-can interrupt our attention.Studies over the last decade have shown that too much work to do at a time can easily lead to distraction.
Refocusing is hard for many people.Robert Epstein suggests the following,"Stop and listen to music for a few minutes.Go for a short walk or take a deep breath,where you breathe in deeply,count to five slowly,hold it and breathe out very slowly."This can"blow out all the tension and the unwanted in your mind to restore your focus."
Take more control by structuring your time and becoming more aware of your behaviors."Setting the phone alarm to go off every hour is my way of creating awareness,"Mr.Bregman says,"You have to inform yourself that you've lost focus in order to do something about it."Starting the day with a to-do list is important,such as when to eat,when to go to the gym or take a walk.But if it's overly ambitious,you will put yourself in a state of anxiety,which makes it hard for the brain to concentrate."Choosing three or four things as your priority (优先) for the day allows your brain to settle down and focus,"he says.
Topic | How to become more (76)focused/concentratedon the work? |
(77)Causesof getting distracted | ▲People tend to get away from things that they're (78)fedup with. ▲Strong (79)emotions/feelingsaffect the brain's part for attention. ▲People get distracted easily if (80)given/offered/assignedmultitasks at a time. |
(81)Examples/Casesof strong emotions | ▲having a (82)quarrelwith a colleague. ▲meeting with problems at home |
Tips on holding attention | ▲Stop working to restore your focus by (83)regulating/adjustingyour breath and try different relaxing things. ▲(84)Plan/Schedule/Arrange/Structureyour time effectively and create awareness of your be-haviors. ▲Make a to-do list at the beginning of a working day. ▲Focus on 3 or 4 things and get them done (85)firstfor the day. |