You may know that exercise can help you lose weight. However, it has a lot of other good effects(影响) too. Even if you are healthy, there are several reasons that you should exercise.

First, exercise can give you energy(精力). When you are tired during the day, take a walk or go for a run. Scientists looked over 70 different studies about exercise and tiredness. Over 90 percent of the studies showed the same result: Exercise increased(增加)energy and reduced tiredness.

Second, exercise can help you sleep better. Not having enough sleep is one of the main causes of stress(精神压力). Exercising raises your body temperature(温度). Then it goes back to normal(正常) about five to six hours later. You become sleepy at this point because the drop in temperature tells your body that it's time to sleep.

Also, exercise can reduce stress and worry. Doing sports for 20 minutes can make you feel relaxed. How? When you exercise, you have to focus on(专注于) your body, so you can't think about your stressful thoughts.

Exercise can improve your life in so many ways. It can make you feel better, look better, and do more. So why are you sitting there reading? Go out and exercise!

Do you want to keep thin and look good? Do you want to stay away from health problems? Do you have sleep problems and want to get a better sleep? Do you want to make more friends? If you do, just exercise! You may hear lots of ways to keep healthy. Here are some easy-to-remember ways for you.

■Think about what goes into your mouth. It's important to eat vegetables and fruit every day. It's also a good idea to eat less sugar(糖) and drink more water.

▲Although about 150 minutes of exercise a week is good, experts(专家) say that any activity is better than nothing. So try to stand up(起立) more often and do more activities.

★ Most people need about 7﹣9 hours of sleep each night. If you often feel tired and sleepy when you take part in an activity, you may not get enough sleep. It is not easy to get enough sleep, but it is a must for good health.

●When you exercise, ask a friend to go with you. He or she can encourage(鼓励) you when you feel tired. Then you will not stop exercising halfway(在中途).

    Medical experts say most Americans do not get enough sleep. They say more Americans need to take a nap—that is to rest for a short period in the middle of the day. They give people advice to sleep lightly before continuing with other activities. The experts say naps might improve health by reducing pressure.

    Some European and Latin American companies have supported the idea of napping for many years. They ask people to leave work, go home and have a nap before returning. In the United States, some companies let workers rest simply in their offices. They believe this can help workers make fewer mistakes and also increase the amount of work that a person can do.

    Sleep experts say it is likely that people make more mistakes at work than at other times. They say people should not carry out important tasks when they feel sleepy. And they say the best thing to do is to take a nap.  About twenty minutes of rest is all you need. Experts say this provides extra energy and can increase your effects until the end of the day. But experts said that a nap should last no more than twenty to thirty minutes. A longer nap will put the body into deep sleep and waking up will be difficult.

    Running is becoming popular these days. Many of us run for health. Doctors say many health problems come from these bad habits: eating and drinking too much, smoking and not taking enough exercise. Doctors tell us, "Eat and drink less, don't smoke, and exercise more."

    Running is a good form of exercise because it helps build a strong heart. It also helps most people lose weight. One 68-year-old woman runs three times a week. "I love to eat," she says. She runs to lose weight.

    Running is good for health in other ways, too. Many runners say running keeps colds and other small health problems away. "Running is my doctor," says one man.

    Running can also help people to relax. So today men and women of all ages enjoy running.

Years ago, my mother had a terrible earache. The pain was unbearable, and it wouldn't go away. Finally, she went to the hospital. The doctor pushed an otoscope（检耳镜）into her car, and within seconds. he pulled it out and looked at her in the eyes."Have you been putting Q-tips in your ears?" he asked. Like so many others, my mother had been using Q-tips to clean her ears. And her use of Q-tips had caused an car problem.

Q-tips have long been seen as household basics. They are used for different kinds of beauty upkeep（美容保养）, arts. home cleaning and baby care. Every box of Q-tips comes with a warning "Do not put this in your ear." But many, if not most. have turned a blind eye to it. "Poople come in with Q-up-related ear problems all the time."says Dennis Fitzgerald, a doctor in Washington,D.C. "Pcople say they only use them to put on makeup (化妆品). but we know what else they're using them for."

The Q-tip was invented in 1923 by a man named Leo Gerstenzang. He came up with the idea after watching his wife use a toothpick（牙签）—with a cotton ball on the and to carfully clean their young child. These carly Q-tips were similar to those sold today. except for a few key differences. They were single- rather than double-sided. They were for baby care, not everything under the sun. And they didn't try to keep people from putting them in their ears. It wasn't until the 1970s that Q-tip boxes began to warn against sticking these things inside of cars.

Yet today, Q-tips are one of the most common causes of car problems. "There's really no way to stop it but take the product off the market," says Fitzgerald, a doctor. "And that is, you know, impossible."

A: Mary, what're you eating?

B: Oh, Mike. It's my lunch, a box of vegetable salad. You know, vegetables are really good for us.

And I don't eat meat, eggs or rice these days.

A: That's why there're only vegetables in your lunch box! But are they  uncooked(未被烹饪 的)?

B: Yes. I think the high  will make vegetables lose most of their nutrition(营养), so I didn't

cook them.

A: But some scientists say we can get more nutrition from many vegetables after we cook them. And

we can't just keep eating vegetables for each  .

B: Maybe that's why I feel uncomfortable these days. It seems that I didn't eat vegetables in the  way. What other things are good for vegans(素食主义者) like me?

A: Getting enough  is useful, too. In the sun, our  will get warm and make useful nutrition like vitamin(维生素) D. By the way, do you have a special  for being a vegan?

B: I just want to lose some weight(减肥) and someone told me I could do it by being a vegan.

A: Well, I think getting some  like running and having a balanced diet(均衡饮食) are enough. Just don't eat food high in salt or sugar. As young students, we're still  and we need more

nutrition. So we should take our eating  seriously.

B: Oh, I see. Thank you.

Why are you always tired, do you know? 

First, if we can't sleep well, we will be tired. But we are often too busy. We can't finish our homework in the day so we have to do it at night. We go to bed late and we get up early in the morning for school or work.  If we sleep for only five or six hours a night, we will be tired.

Second, when we are ill, we will be tired. But we don't know we are ill. So if you are always tired, maybe you are not so healthy. 

Third, maybe you eat too much food, like hamburgers, meat, chocolate or coffee. If you are ill and tired after eating some food, please don't eat it again. 

At last, if the air around you isn't nice and clean, you will feel tired.  And you will feel better.

After feeling tired, you can take a short break, drink some water or take a shower especially (特别地) before you sleep at night.
 

You know an apple is healthier than candy. But how do you make changes and eat really healthy food all the time? Start here with these wonderful rules.

You can finish all of the work in less than ten minutes.

Rule 1: Eat two pounds of vegetables. Remember to eat many vegetables every day. One pound is cooked and one pound is raw. They really help you to fight against some discases(疾病) and protect your health.

Rule 2: Put an egg on your meal. The egg is a kind of wonderful food. As long as you have eggs in your fridge, you can make a healthy meal with a fried egg, or add an egg to a bowl of rice.

Rule 3: Eat a little junk food. Junk food is delicious but it is not good for our health. But it's so cheap that you may like eating too often Eating it a little can be possible.

Rule 4: Eat some desserts(甜点) every day, but not too much. Not all desserts can make you fat. Some of them are delicious and healthy. A chocolate is a kind of dessert. And it's good for you to eat a little chocolate. Be smart enough to choose some desserts and try to improve your health.

 阅读理解

By the Youth

You can see nothing without your eyes. It's important for you to take good care of your eyes.

★ Eat lots of vegetables and fish!Eating carrots can help you get more vitamin A.And it's really helpful in keeping your eyes healthy.Broccoli and sweet peppers are also good for your eyes. They have lots of vitamin C.Fish is goodyou're your eyes,too.There are many different kinds of vitamins in it.

★Put pieces of a cucumber(黄瓜)on your eyes.Close your eyes and put them on your eyes for 10 minutes before going to bed at night.

You can also use green tea bags.

★ Try not to look at your computer or smart-phone screen(屏幕) for too long,or your eyes will be tired or feel dry.Try to blink every 20 seconds(秒) while you are looking at your computer or smartphone screen.

     ★    Here is a good way.Sit down,put your elbows(胳膊 肘)on your knees(膝盖),close your eyes and rest them in your hands. Let your hands cover your eyes for 10 seconds.Do it some times a day.