Day after day, we hear fitness influencers say that 30 minutes of exercise each day is all you need to get healthy and achieve your dream physique(体质). 【小题1】 Lots of factors （因素）contribute to someone's overall health, and the most important one has nothing to do with exercise. In fact, nutritional habits will have a far greater effect on your body composition and physique goals than any other fitness component.

I played sports from middle school all the way through college. 【小题2】 However, I didn't truly get healthy until college because my diet in high school was filled with processed food and sugar in the form of cereal, brownies, cookies, candy bars, and much. more. Therefore, 30 minutes of exercise each day won't give you the mind-blowing results that you might expect. However, it's still worth the effort. Here are three reasons you still should exercise 30 minutes a day.

1. 【小题3】

We've all been told that a prolonged sitting lifestyle can negatively （否定地）affect your health. As technology has advanced, our daily lives have become more and more convenient, which has also led to a lot less movement.

2. It will give your heart a promotion.

【小题4】 Luckily, 30 minutes of exercise per day, can greatly affect your heart in a positive way.

3. You'll improve your energy levels.

People often worry that if they exercise in the morning, they will wear themselves out for the day ahead. That's typically not the case. 【小题5】 When I get a 30-minute sweat session done in the morning, I feel accomplished and energized for the day ahead.

Fall is finally here! This is the most glorious time of the year. Leaves are turning yellow, and the weather is cool enough to wear your favorite sweaters. But for some, the changing of the seasons is vexing, and can lead to a sudden dip in energy, making many people wonder why they get more tired in the fall.

Many studies show that some viruses causing the common cold are more active in cooler weather, which may further lead to fall fatigue (疲劳).

However, the cold weather isn’t the only reason you may be feeling run-down this fall. The lack of sunlight can also have a significant impact on how energetic we feel. “There’s a special circuit from your eyeballs that goes directly to your brain that picks up sunlight, and the most important signal is sunlight in the morning. That sunlight in the morning helps wake you up, and also helps keep you awake all day long.” said Dr. Michael Howell, a sleep specialist. So, sleepiness is unavoidable in a season without much sunlight. When people’s exposure to sunlight is increasingly limited, some people may suffer from Seasonal Affective Disorder, or SAD. Too often, SAD is treated as a punchline, but for the estimated 10 million Americans who suffer from it, it’s not a joke. SAD is a form of depression that is related to the change in seasons, which makes people feel tired easily. Symptoms can include high pressure, feelings of depression and a heavy feeling in arms and legs, etc. And most people experience them during the fall and winter.

While the fall is a beautiful season, the disorder it can bring to your body and mind is no joke. Be sure to put your health and wellness first as you head into fall. It’s an ideal time to cook soup and stew, clean out your room, take a walk outside, or relax with a good book. Sleep tight, my friends.

For those in search of safe, non-medicine sleep aids (助手), sound machines are a popular choice. The National Sleep Foundation recently found that 5% of Americans sleep with a “sound conditioner”. It can be a fan, phone app, or other noise-producing machines.

Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona, says a sound conditioner is a lifesaver if you live where loud nighttime noise is common. But even if your bedroom is very quiet, sound machines can still be helpful if you’re the type of person unsettled by a total absence of noise, or if you’re a light sleeper who wakes from even the softest sound.

Research supports the idea that a little background sound can help people fall asleep. For a study in the journal Sleep Medicine, the researchers asked sleepers to listen to recorded hospital sounds either with or without a white noise machine. They found that those who slept with the white noise machine were hardly affected by the hospital sounds, while others who slept without white noise were easily awakened.

There’s also so-called “pink noise” and “brown noise”, which can sound similar to white noise. “I don’t think there’s enough evidence yet to say one type is better than another,” says Michelle Drerup, a sleep psychologist at the Cleveland Clinic. “I know from talking with my patients that some people prefer natural sounds, like a rainstorm. But others don’t want a sound at all when they sleep,” she says. “It all comes down to the individual (个人).”

For some, the best sound might be none. “Biologically (生物学上), you don’t need this sound to sleep,” says Michael Grandner, “and if you use it every night, you can get so used to it that you can’t sleep without it.” Most sleep experts agree. “I wouldn’t suggest people use sound machines to sleep unless they’re reporting difficulties with outside noises,” an expert says.