It’s good for everyone to keep healthy every day. Here are some things you can do to be healthy.

Get up early and go to bed early. Don’t watch TV or play computer games too late in the evening. You should (应该) go to bed before ten o’clock and then get up at about six in the morning.

Eat healthy food. It’s good to eat fruit and vegetables every day, because the healthy food is good for your health. And don’t forget to drink more water every day. Ice-cream and hamburgers taste good, but they can make you be fat. So don’t eat them too much. And you must eat a healthy breakfast on time every morning.

Do some sports every day. Don’t say that you are always busy, and have no time to play sports. That’s just an excuse (借口). In the morning, you can run for 20 minutes. After work, you can play ball games with your friends. Even (甚至) in the evening, you can take a walk. When you’re free, just do sports!

Good friends make you happy. They can tell you how to be healthy, too. And you can do sports with your friends. So make some good friends!

Early in the morning, at noon, or in the evening, in big cities and in the countryside, all across the United States, you can see American people running. Men and women, young people and old people are running. People run everywhere—along the beaches, through the park, down quiet streets or at the gym（体育馆）. Some people even run in their living room.

Running didn’t use to be so popular. In the 1960s, runners were mostly athletes and healthy strange people. In those days, when people saw a runner, they used to say,” Hey, what’s the hurry for?” Or they might say to themselves. “Is he crazy（疯狂的）?”Women almost never ran. If they did, they might hear a man shout, “If I catch you, can you buy me a drink?” But today all these have changed. Men and women of all ages enjoy running.

Doctors say many of the health problems in the United States come from these bad habits: Eating too much smoking cigarettes and not exercising enough. Doctors tell us,” Eat less, don’t smoke, and exercise more. “Running is good exercise because it helps get strong hearts and lungs（肺）. It also helps most people lose weight.

Each summer, you hear news that some sports players are sent to hospitals because it is too hot. Our bodies can't be outside in the sun for a long time. So in hot summers, be careful about playing sports outside.

Firstly, to play sports safely in hot weather, you must drink water. Sports drinks are great for athletes（运动员）, but they have so much sugar that they'll dehydrate（使脱水）you more. However, drinking a few bottles of sports drinks will be good for you.

Secondly, be sure to take enough breaks to let your body rest. If your coach doesn't let you take enough breaks in the heat, don't wait until you feel uncomfortable. Just be honest with your coach when you need breaks.

Thirdly, when you have a break, don't sit in the sun. With the sun beating down on you, you'll only heat up and sweat（冒汗）more. Take a seat under a tree, or even better, go indoors for a little while.

Cooling yourself down can help you stay active longer.

Fourthly, remember that the earlier in the day you start your exercise, the cooler it will be. If you can start practice before the sun comes up, you have a few good hours to practice in the cool hours of the morning. Also, the earlier you practice, the earlier you can finish the exercise. If you need more practice time, come back to the field later in the evening, when the sun is setting.

Last but not least, you should watch what you eat. Eat food which is high in water, starch（淀粉）and carbohydrate（糖类）, but be sure to get a good balance（平衡）in your diet.

As long as you pay attention to the above, playing sports safely in the heat isn't a difficult thing.