Aim to run for 30 minutes four times a week, and you'll notice that your stamina and fitness will continue to improve. Soon you'll be ready to run your first 5k!
一周争取跑4次30分钟，你会注意到你的耐力和健康会持续提升，不久你会准备好跑你的第一个5 K。
For mental fitness, aim for at least 30 minutes of physical activity every other day.
对精神病患者，要力争每天有30分钟以上的体育活动。
Getting better is also Fletcher's aim as he continues his quest for full match fitness following his recovery from a virus earlier this year.
变得更好也是弗莱彻的目标，他希望能从年初的病毒感染中尽快走出来。
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