We all know that exercise is good for your health. But some kinds of exercise may be better than others. Running, for example, may help to protect against heart disease and other health problems. Running may also help you live longer.

Recently, researchers studied more than 55, 000 adults. About a quarter of the adults have a good habit of running. The study found these runners were much healthier than nonrunners. In fact, the runners lived, on average (平均), three years longer than the nonrunners.

Running may be good exercise, but it can be difficult on the body. Here are some ideas from fitness experts (健身专家) to lower the risk of injury (受伤) for people who are new to running.

⊙Take it easy.

Do not run too much, too soon or too fast. Most people get running injuries when they push themselves too hard. The body needs time to get used to increases in distance (里程) or speed.

⊙Get good running shoes.

There is no single best shoe for every runner. You should find the shoe that offers the best fit and support for your feet. More importantly, you should have a new pair of shoes every 500 to 800 kilometers.

⊙Take good notes.

Take time after each run to write down notes about what you did and how you felt. Look for things that happen again and again. For example, you may find that your knees hurt when you run sometimes. But perhaps you feel great when you have a rest between running days. These notes will help you make the best plan for running.

The Internet influences(影响) the way we shop, how we communicate with each other, how we find answers to questions and much more. But for some time there have been worries that the older people are being left behind because they are unable to use a computer.

However, this is changing and several charities(慈善机构) and community groups now help older people to get online. Paul Robinson runs such a charity, Seniors Online. Paul worked for an IT company before deciding to leave his well-paid job and start the charity. As he explains, “I used to spend a few hours a week helping some older people use the Internet at the local email and receive photographs of their children and grandchildren is a wonderful experience for them. And when I saw what a big influence it had on their lives, I left my job and set up Seniors Online. We run training courses so that older people can enjoy the same chance as us.”

One of Paul’s students is 89-year-old Betty, who had never used a computer in her life before she joined one of the classes. That was six months ago and Betty has now completed the course and received her “graduation” certificate(证书). “I joined a class so I could learn how to use email to keep in touch with members of my family,” she says. “That’s fantastic but the best thing of all is learning how to research my family history online. Using a computer is a bit scary(可怕的) to begin with because you think you’ll do something terrible if you press the wrong key. But you soon learn that you can’t really break anything—and the teachers are very patient. I think all people of my age should have a course like this.”