Since smartphones were invented, more and more people have been addicted to them. The addiction to phones has spread to running. They’re perfectly used during a run outside. Smart phones can provide music for you and track your route. But experts warn that it’s not a good idea to hold your phone in your hand while you go out for a run because it could cause hip (臀部) and shoulder injuries.

Professional UK Athletics running coach, Alexa, asks runners to carry phones in a fanny pack (腰包) instead.“When you hold something in your hands, there are slightly indirect influences on your pace. It influences the balance of muscles (肌肉), affects the weight of some body parts, and makes you run less fast,” she tells Cosmopolitan UK.“This could be happening every time you train, week after week, month after month.” And as mobile phones get bigger and heavier, the more injuries are likely to happen.

People like to always hold their phones in the same hand. It’s a force of habit. With one arm heavier, your body will try to compensate for the imbalance, by working certain muscles harder than others.

The other risk of running with phones in hand, of course, is damaging the screen of your phones if you fall. It’s very expensive to change a screen. Some of the latest phones can close to $300.

Walk with a Purpose

Humans are made for walking. And wherever you are, in the city or at the campground, you'll find plenty of walking going on. This month, why not walk with a purpose?

To get started, sit down with a map and make a plan. Ask yourself, what do you want to get out of walking? Do you want to keep fit? Do you want to meet other people? See new places? Or get out into the wilderness?【小题1】

If improving your relationships with your friends is your goal, call up your friends and schedule walks with them.【小题2】This will introduce you to new places. Go online and look up your local malls or shopping centers. Many malls have groups that come every day, or every weekend. These groups are always happy to include one more walker.

【小题3】Put on your walking shoes and prepare to get to know a new place from the ground up! Many of our great historic cities offer well-planned walking tours. You can follow the famous red stripes（条纹）through Boston's historic buildings or walk your way through the sites of Washington, D.C. and Philadelphia.【小题4】Those maps are usually provided by the tourist bureau（局）.

From the advantages to your heart to your overall happiness, walking is just good for you.【小题5】Just don't forget the sunscreen, hat and plenty of water!

Reformer Pilates     Thursday and Friday, 5:30 pm-6:15 pm     $110 for 6 weeks

Reformer Pilates will improve your balance and stability. You are guaranteed a challenging full body exercise. We will get your heart rate up through exercise having a low effect on your joints (关节).

Self-defense     Monday, 6:30 pm-8:30 pm     $79 for 5 weeks

This is a women-only program that covers the basics of self-defense. Self-defense classes can offer exercise benefits such as muscle tone (结实程度) and strengthening and improved balance. Such classes also help you improve your overall physical condition, your mental health and fitness and your chances of escaping from an attack.

Boxfit     Wednesday to Friday, 6:45 am-7:45 am     $140 for 8 weeks

Boxfit is a fitness class that uses the training principles from a number of martial art subjects. No body contact, ideal for both males and females of all fitness levels.

Virtual Women’s Fitness Program     Monday and Thursday, 1:00 pm-2:00 pm       $125 for 4 weeks

We are here to provide you with an exciting 4-week program to help make you energetic and encourage a deeper understanding for setting and achieving health and fitness goals.