Walking is great for weight loss, but the benefits go far beyond from higher energy and better mood to stress relief, creativity boost, and more. Whether you’re just having a down day or a down life, taking     1     walk can lift your mood especially when you go outdoors.

Money for a gym membership, home exercise     2     (equip), workout clothes and shoes     3     (add) up a lot. But it doesn’t have to. Walking requires     4     (absolute) nothing but still provides great health benefits. And     5     it can save is not only on things, but also on healthcare. Those who exercised regularly saved much money when it came to healthcare costs compared to those not meeting the minimum weekly exercise requirements.

Sleeping a solid eight hours a day     6     (be) one of the most important     7     (thing) you can do for your health. But sometimes that’s easier     8     (say) than to do. Thankfully, a fast walk may be all you need. People who exercise regularly, including walking, fall asleep more quickly, sleep     9     (long), and have better quality sleep. Walking is also good for your brain. When you walk, your foot’s impact     10     the ground sends pressure waves through the arteries (动脉) that increase blood flow to the brain.

2 . Why You Shouldn’t Exercise to Lose Weight

Many of us are starting (or restarting) exercise in hopes of losing unwanted pounds. Aiming to be more active is good. But if the main reason is to lose weight, your New Year’s resolution could be very well backfire.

    1    , we often sour on it and stop working out. In a study of 30 overweight people who participated in a 12-week exercise program and were interviewed afterward, this response was typical: “It was quite disappointing that I didn’t lose a single pound.    2    .”

Perhaps the biggest problem with exercising to drop pounds is that it turns physical activity into punishment—a price we have to pay for a slimmer body. How many times have you heard someone say (or said yourself) “I’ll do extra exercise” after eating too much during the holidays or at a celebratory dinner?    3    . As a consequence, we’re unlikely to enjoy it or to keep doing it.

The takeaway is that we see exercise positively and actually do it when we focus on our well-being rather than our weight. For some, the motivation may be an improved mood or less stress. Others may find exercise makes them feel physically and mentally stronger.    4    . It can help reduce the risk of heart disease, cancer, colds, etc. It can also improve sleep, make you energetic, and prevent aging. What’s more, exercise can prevent weight gain and improve your appearance.

    5    . It’s perhaps the most important thing you can do for your health. But to improve the chances of success, focus on how movement helps you feel better physically and emotionally—and forget about how it moves the needle on the scale.

4 . Grace Brown leads a busy school life. Apart from the many ________ subjects , the 14-year- old also sings in a choir and plays the piano.

The school day ________ from 8 a.m. to 4 p.m., but Grace has so many ________ to attend that she has no ________ for P. E. classes. That’s why Grace has chosen to take P. E. classes on her ________ time. Her school has allowed her to try “virtual” P. E. For many subjects, tests and textbooks have become ________ on computers. Now, new ________ are also having an effect on P. E. Grace wears a fitness tracker called Fitbit on her arm while ________ She usually has her P. E. classes three times a week for 30 minutes each time. A program on her computer ________ her activity. Grace needs to ________ the data of her performance to her school every week.

“Virtual” P. E. is becoming more and more ________ among people, especially teenagers.________, P. E. teachers don’t guide their Fitbit-wearing students in real time. But they do lead the students work by ________ goals. The students can choose their ________ activities. Those who swim or dance all year round may easily ________ the workout requirements.

As for Grace, she has ________ light running and cycling to her days. Some schools, however, do not support this ________. “Physical activity is different from physical ________,” said a P. E teacher. “Physical activity is great for the ________. Everybody is moving. But in P. E. classes, students are taught not only how to ________ but also things like teamwork.”