1 . Just 30 to 45 minutes of exercise three times a week can make you feel much healthier and in control of your own life.     1       Exercise also releases endorphins, chemicals that trigger (引发，激发) positive feelings. Here are some great ways to exercise:

Take up running. Running releases endorphins and can make you feel great after you do it.     2    This will keep you motivated and make you feel more capable of meeting and tackling (应付) challenges.

    3     Immersing yourself in water will make you feel stronger and will wash away any of your stressful thoughts. This is also a good activity if you have any joint or muscle pain.

Take a yoga class. Yoga is not only great for you physically, but it will help you learn to regulate (管理，调节) your breath and your mind’s wanderings.

Join a team sport, like bowling, volleyball or softball.     4     In other words, you get the benefits of socialization and exercising in one go.

    5     You’ll feel less stressed if you spend more time hiking in nature and being exposed to fresh air.

At the age of 21, Chris Nikic became the first person with Down syndrome to complete the Ironman triathlon, which consisted of a 2.4-mile swim, a 112-mile bike ride and a 26.2-mile run. The very thought would be enough     1    (put) off those in the greatest physical condition. However, by completing    2    challenge in 14 minutes under the official cut-off time, this sporting hero set a Guinness World Record.

This    3    (impress) accomplishment was made possible thanks to the loving guidance of Nikic’s father, Nik. While     4    (raise) Nikic, Nik was worried about his son’s inactive lifestyle, thus giving him the task of becoming 1%     5    (fit) every day. And the first step    6     (achieve) with a single push-up.

Now, three years later, Nikic has gathered much    7    (strong) and determination to really push his body to the limits. Considering those with Down syndrome have to fight varying physical and learning disabilities, Nikic’s accomplishment is another example of    8    people with this condition overcome barriers and achieve success. The key for him is resilience.

Nikic isn’t stopping there. He has set new goals for 2021, including the plan to participate    9    the special Olympics in Orlando, Florida in 2022. Undoubtedly, with his family, friends and followers by his side, Nikic     10    (continue) to set new records.