1. We are in Montreal, in an echoing, dark train station, and we are squeezed together on a bench waiting for someone to give us some guidance.
    我们到了蒙特利尔，呆在一个嘈杂的、黑暗的火车站里, 紧紧地挤在一起 坐在一条长凳上，等着有人来给我们带路。

2. Second, seniors should start under the guidance of a qualified teacher to make sure they're doing exercises properly and not doing too much, too soon — especially if they've been inactive.
    第二，老年人应在合格的教练指导下开始锻炼，以保证锻炼适度，既不过量，也不过速，尤其是在他们过去一直未作运动的情况下。