Regular exercise does wonders for people’s physical and mental health. It can increase the     1     (efficient) of your heart and lungs. It tends     2     (improve) your immune systems. Moreover, it helps you reduce stress and negative feelings. When planning an exercise routine, it is wise of you to consider first     3     you’d like to improve, such as muscle strength or     4     (柔韧性). Then choose activities you enjoy and stick with them. However, that’s not enough. You should eat right and prevent     5     (injure). Eat foods     6     (contain) carbohydrates (碳水化合物) to keep up your energy. But don’t eat     7     (immediate) after exercise. You should drink throughout exercise to make up     8     water lost to sweat. Last but not least,     9     (wear) proper clothes and     10     (装备) is necessary for exercise.

Why is swimming    1     (benefit)to you? One of the key    2    (reason) is that it’s a total-body workout and builds your muscle all over. Each stroke(划水动作)works out a different set of muscles,    3    no matter which stroke you’re using, the act of pulling your body through the water almost    4    (use) all your muscle groups. Swimming is also a workout for your heart system,    5    (raise) your heart rate without placing extra stress on your body.

While running can have a negative effect on your bones and joints, swimming is    6       (complete) safe, which gives you the opportunity to work out    7    stressing your joints. It’s true that the low-impact nature of swimming makes it much less likely     8     (cause) injuries.

According to a study conducted by New York University, swimming can cut men’s risk of dying by almost 50%, a rate which is significantly    9    (high) than running or walking. The study was undertaken over a period of 32 years, and    10    it was only conducted on men, there’s no real reason why the effects should be any different for women.