1 . Just like our bodies, our minds also become weak over time. We lose the ability to process new information or to switch quickly between mental tasks.     1    

It improves cognitive (认知的) performance.

A study published in the journal Neurology Clinical Practice examined nearly 100 individual studies on exercise and brain function and discovered that exercising an average of 52 hours over six months is associated with improved cognitive performance in older adults.     2     And these exercises include strength-training and mind-body exercises.

    3    

The human body is meant to move. But listening to that urge to move has many benefits — including making you happier and even keep depression and other mental health issues at bay. A research has begun to expose long-overlooked links between physical activity and mental health. It suggested exercise can significantly improve mood over time.

It allows you to use less brain power for the same task.

    4     They found that the fitter a participant was, the less brain activity he used to complete the tasks when compared with his out-of-shape peers.

It can expand your capacity for joy.

Kelly McGonigal is a health expert who explains how exercise makes the brain more sensitive to joy.     5     After eight weeks of walking, jogging and strength training, these adults showed an increase of dopamine receptors.

Once celebrated as “the sport of kings”, polo, a unique sport with ancient roots,    1     (play) on horseback with a ball. Its exact origins remain uncertain,    2    one early version of this sport emerged in ancient Persia around the 6th century BC. It also has a deep historical connection with ancient China, a fact     3     (show) through the discovery of numerous artifacts (古器物).

Polo’s noble characteristics have won it many passionate players, among     4    is Jackie Wang. She and her family     5     (spend) the past three years researching and writing Polo in China,    6     book that documents the lengthy history of the sport in China. Published by the Cultural Relics Press, the book gives a     7    (detail) introduction to polo in China, with photos of artifacts and events, and an engaging storyline which brings the sport     8    life.

As a combination of historical     9    (refer) and artistic representation, the book serves both as an academic work and a general interest publication,    10    (contribute) to the study of polo in China while sharing the sport's charm through its design and presentation.

My occupation is an     1     (architecture). I had only swum in open water a few times, and always in gentle lakes, so how rough Lake Windermere appeared on a cold day was not     2     I was prepared for.     3     was acknowledged that the water might feel colder than it had been measured, and that the water was a bit rough. But I, along with 10,000 others, was about to face the challenge. The task might sound     4     (ambition). I said to my family members, “At this time tomorrow I will be swimming in the lake.”

Most of the participants were doing a one-mile race, and 10 races were planned over the weekend. The participants ranged from very old people to very young swimmers. The oldest woman competing was 77, taking part in the two-mile race, alongside a man who last year swam in every one-mile race.

It was the third one-mile race of the day that     5     (chose) by me three days before. There were over 600 participants in my race. After being taken through a preparation area, we felt how cold the water was. “Not too bad” was everyone’s thought! Then we headed out towards the middle of the lake.

I stared at the lake for some time, wondering if I could finish the competition smoothly. Though     6     (warn) that the first 100 meters would be really rough, somewhere near the 750m mark I was still waiting for the calm. It felt more like swimming in the sea than a lake. I tried to focus on my breathing and skill, and just constantly made an effort     7     (swim). Hardly had I approached the 400m-to-go mark when my lower right leg became incredibly painful. I began to feel the entire le g tight and exhausted. No matter how terrible I felt, I didn’t want to stop, so I bent my right knee and just kicked with the left leg. The     8     (consume) of my energy was so high.

My finishing time was 38 minutes 25 seconds but that didn’t matter—the atmosphere was absorbing and everyone felt a sense of achievement, whatever their time was. It was my perseverance that contributed to my finishing the race. The success could boost my     9     (confident). I’m attracted and want to give it another go. If possible, I will sign up for my next open-water swim. Now this is an activity I am willing to engage     10    .

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7 . Common Mistakes New Runners Make

Running is a great way to get in shape and just about everyone can do it. However,     1    , which can interfere (妨碍) with training or lead to injury. If you’re just starting out, keep these things in mind to help you increase your chances of running success.

●Doing too much too soon

One of the biggest mistakes new runners make is doing too much too soon. Slowly easing into a training program will help reduce the risk of injury, so you can continue on with your new running routine.     2    .

●    3    

Beginners might think they need to run every day (or nearly every day) to meet their fitness or weight-loss goals, but this couldn’t be further from the truth. Running is a high-impact activity which can be really hard on your body. So it’s important to give your body a rest between workouts.

●Not wearing the right equipment

While it may be true that you don’t need expensive equipment to take up running,     4    . The most important piece of equipment for running is a good pair of running shoes, so be sure to do some research before you purchase a pair. Visit a running specialty store and ask an employee to fit you for a shoe.

●Running through pain

    5    . If something hurts when you run, you need to stop and treat the pain. Remember: It doesn’t make you less of a runner if you listen to your body to keep it healthy.

8 . Any time of the day you can commit to exercising is a good time for getting active. However, the best time for exercise is different for each person.     1    

Determine when you have the most energy. Do you struggle to get out of the bed in the morning or do you wake up energized and ready to go? Are you a night owl and never get to bed before midnight? Once you establish what your sleep tendencies are, you will have a better idea of when your body is most ready to exercise.     2     You are more likely to hit the snooze button instead of getting a workout in.

Consider your daily schedule. When are you the busiest?     3     Try to fit in exercise before or at least around these events. Some people would prefer to get it out of the way first thing, while others prefer to put it off until the end of the day when they are all caught up.

Determine your exercise goals. If you are trying to develop a routine, you may want to exercise in the morning.     4     If you are trying to improve your performance, evening exercise may be best. You may experience less tiredness, quicker reaction times, and more strength and flexibility in the evening. If you are trying to lose weight, you may want to exercise in the morning before you have eaten when your body is more likely to use fat instead of carbohydrates (碳水化合物) for energy.

    5     This way, you’ll see how you feel and find the time that works best with your schedule. Keep an exercise log to help you evaluate each time.