Article: Health experts recommend including regular physical activity to support a fit and healthy lifestyle.  Regular exercise has a variety of benefits that can help maintain and improve your overall health. Regular physical activity, especially cardio, has many health-promoting effects including:  improved mood, weight maintenance, improvement in high blood pressure or diabetes, improved sleep habits and decreased risk of overall mortality.  Consider finding a workout buddy to hold you accountable and maybe make your routine a little more fun. If you know your friend is counting on you for that run at 7am, you will be less likely to hit the snooze button and skip your workout. It's typically recommended to do at least 150 minutes of cardio activities each week.  However, for even more health benefits, you can do up to 300 minutes of cardio weekly.  Incorporate regular strength training into exercise regimen one to three days a week. Weight training carries benefits of strengthening muscles, building and maintaining bone density and increases overall metabolism. Include enough exercises to work each muscle group. Some people break it up to upper body one day, lower body another day, and then core muscles on the third day. Another way to support your goal to stay fit and healthy is moving more throughout the day.  Many studies show that the more active you are the better health benefits you'll have.  Baseline or lifestyle activities are things you can do throughout your day to get you moving and more active.  These little activities may add up at the end of the day to a significant amount of calories or active time. Try walking more often, taking the stairs or standing and doing exercises during TV commercials. On the opposite spectrum, try to limit times when you're more sedentary.  Limit "screen" time in front of the TV, computer or sitting while you work. If you're trying to maintain a fit and healthy lifestyle, it's important to set up ways to keep yourself on track.  Many times, regular measuring or weighing can help you stay on track long-term. You can also track what you eat, how much you exercise, which exercises you are doing, how much water you are drinking, etc. If you notice any changes in your weight, fitness level or overall health, looking back through your fitness and food journal can help you identify where you may need to make changes.  Use a method that works best for you.  In addition to old fashioned pen and paper journal, numerous free apps can allow you to track both nutrition and fitness online or even from your smartphone. Weigh yourself once a week.  Try to weigh yourself at the same time of day (ideally right when you wake up) and in the same clothes (or naked) so you can get a more accurate trend. Remember that your weight fluctuates throughout the day based on many factors. Take your measurements every month.  Knowing how many inches you've lost will tell you how much body fat you've shed. Sometimes the scale may report a higher number than you look or feel due to adding muscle mass.  Knowing your measurements may provide you with a truer metric. It is important to include some relaxing activities in your daily routine to ensure that you will not get too stressed. Stress causes your body to hold onto cortisol and this can lead to a wide range of health problems, such as anxiety, heart disease, and weight gain. To control your stress levels, try incorporating a relaxation technique into your daily routine, such as:  Meditation Yoga Deep Breathing
Question: What is a summary of what this article is about?
Exercise regularly. Move more during the day. Track your numbers in a journal or using a fitness app. Manage your stress levels.

Fill a bucket with warm water, and add 2 tablespoons (30 ml) of liquid dish soap. Swish the soap around in the water to make suds. Dip a stiff-bristled brush into the soapy water and scrub the moldy surface with the brush. Re-dip the brush regularly and scrub until the area is saturated with suds. Rinse the area with water.  Pre-scrubbing the mold will help break up the surface so that you can penetrate to the roots with your cleaner and kill the mold. There are a number of cleaning solutions and products you can use to clean mold. The most effective will be a commercial biocide or antimicrobial cleaner, which is specifically designed to kill mold. There are other cleaning solutions you can try that have proven effective, including:  Equal parts ammonia and water 1 cup (235 ml) of bleach mixed with 1 gallon (3.8 L) of water Pure distilled vinegar 1 teaspoon (5 ml) of tea tree oil and 1 cup (235 ml) of water Equal parts baking soda and water, mixed into a paste in a bowl One part hydrogen peroxide mixed with two parts water 1 cup (409 g) of borax dissolved in 1 gallon (3.8 L) of water ¼ cup (102 g) of borax dissolved in ½ cup (118 ml) of vinegar and 4 cups (940 ml) of warm water For liquid solutions, spray generous amounts of cleaner on the moldy surface that you pre-scrubbed. For pastes, apply the paste to the affected area with a knife, brush, or old tooth brush.  Let the cleaner stand for about 15 minutes. This will give it time to penetrate the mold and kill it all the way to the roots, which will prevent it from growing back. When the cleaner has had time to soak in, scrub the surface with a stiff-bristled brush. This will help dislodge the mold and work the cleaner in even farther. You can use an non-abrasive scrubbing pad to scrub the area as well. To remove any leftover mold and cleaner, rinse the area with clean water. When the mold and cleaner are gone, wipe the area dry with a towel or a squeegee. This will remove excess moisture and prevent the mold from growing back. Mold can start growing on a damp surface within 24 hours, which is why it’s important to keep the area dry after cleaning. Mold can be notoriously difficult to clean, especially in hard to reach places and on certain materials, such as dry wall and other porous materials. There are times when it’s best to call a mold removal professional, including if:  Your cleaning effort wasn’t effective The affected area is larger than 10 square feet (3 square meters) You suspect there's mold in your heating, cooling, or ventilation system You have any health concerns about the mold The mold problem was caused by contaminated water or sewage
++++++++++
One-sentence summary --
Scrub the affected area with soapy water. Mix your cleaning solution. Apply cleaner and let it soak. Scrub porous materials. Rinse and dry the area. Know when to call a professional.