Want to feel younger? Get moving

Fitness, strength and flexibility do not inevitably fade away with age, and are more often a matter of lifestyle choices, according to a new report.

Often, the discomforts of middle-age, like lower back pain or stiff joints, are blamed on aging alone. However, a well-rounded exercise routine that includes aerobic activity, strength training and stretching can help people offset the effects of aging, according to the report in the Mayo Clinic Health Letter.

Studies show that regular exercise can lower the risks of chronic ills like diabetes and heart disease, boost immune function, alleviate fatigue and cut the risk of disability in older adults.

People of any age can start exercising, even if they've never been active, the report says. However, sedentary people should always talk with their doctors first, particularly if they have any chronic medical conditions.

To get the most benefits, exercisers should try to fit in five types of activity, according to the Mayo report. One is aerobic exercise — any type of movement, like walking or riding a bike, that raises the heart rate and gets you breathing harder. A good beginning, the report says, is to exercise aerobically for 30 to 60 minutes three times per week, working toward a five-day-per-week goal.

Strengthening exercises, such as lifting hand weights or doing push-ups, are important to maintaining muscle mass and strength. Most people will quickly notice improvements after strength training just two or three times per week, for about 20 minutes per session, according to the report.

It's also important to fit in stretching to boost flexibility, balance exercises to improve coordination and lower injury risk, and "core stability" training — exercises that focus on the muscles of the trunk.

All of these activities do require proper technique, the report notes, so it is a good idea to begin by taking an exercise class or getting advice from a professional, such as a doctor, exercise trainer or physical therapist.

10 ways to improve your memory

1. Take an interest-make an effort

2.Repeat things

3.Form a mental picture

4.Inent a story

5.Organise your ideas

6.Listen to Mozart

7.Take mintal exercise

8.Take physical exercise

9.Eat the right things

10.Drink coffee

An unpleasant shopping experience

People always have a deep impression on bad things,an unpleasant shopping exprience can be sorted into that kind of thing.

One time,my friend and i went to the YouTong cyberport,he wanted to buy a pair of earphone which matches his cellphone.we went upstairs on the second floor and found a store selling earphones for all kinds of cellphones.She charged 40RMB for that earphone,because of the poor packaging,we thought the price is high and doubted whether it is originally produced by SUMSUNG.After our complaining,the storekeeper became rude to us,she said she wouldn't sell the earphone to us. The store lost profit,lost its potential customer.

Finally we found another store selling this type of earphone,the price was a bit lower and the service was much better.

Healthy Food

Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t. But some of his favorites, like purslane, guava and goji berries, aren’t always available at regular grocery stores. I asked Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” to update his list with some favorite foods that are easy to find but don’t always find their way into our shopping carts. Here’s his advice.



1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.



2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.



3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil.



4. Cinnamon: May help control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.



5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just drink it.



6. Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
How to eat: Wrapped in prosciutto and baked.



7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
How to eat: Roasted as a snack, or sprinkled on salad.



8. Sardines: Dr. Bowden calls them “health food in a can.” They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.



9. Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties.
How to eat: Mix with scrambled eggs or in any vegetable dish.



10. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.



11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon and nutmeg.



You can find more details and recipes on the Men’s Health Web site, which published the original version of the list last year.



In my own house, I only have two of these items — pumpkin seeds, which I often roast and put on salads, and frozen blueberries, which I mix with milk, yogurt and other fruits for morning smoothies. How about you? Have any of these foods found their way into your shopping cart?