1 . Scientists are now digging into precisely why exercise holds so many benefits for our mental health and memory. The answer, studies say, lies in our brain chemistry.
Each time you work up a sweat, your body releases feel-good happy hormones (荷尔蒙), including endorphins, dopamine and endocannabinoids, the latter being responsible for the so-called runner’s high. Now researchers are also pointing to myokines (肌肉因子) as an important contributor to the mental health benefits of exercise. When our muscles contract, myokines are released into the bloodstream, helping your muscles and organs communicate. They think this communication increases resilience to stress, reduces symptoms of mental suffering and anxiety and has a direct effect on depression.
A 2021 scientific report published in Neuropharmacology showed evidence that myokines boost brain function, like improving memory and mood. “Myokines reduce systemic inflammation (炎症), which is especially beneficial for people with drug-resistant depression whose low mood is linked to high inflammation,” explains Dr Jennifer Heisz, an expert in brain health and associate professor in the department of kinesiology at McMaster University in Canada.
A recent study published in the British Journal of Sports Medicine showed that treatment for depression can be much more effective when physical activity is added to the usual care. Participants found benefits after 12 weeks of exercising for 30 to 60 minutes a day. “While exercise is not a replacement for professional mental health treatment, physical activity can complement and enhance the effects of the treatment,” says lead researcher Ben Singh, a research fellow at the University of South Australia.
“It is amazing to consider how moving our bodies can heal our minds,” says Heisz. Whether you’re cycling, walking around your neighbourhood or doing yoga, getting sweaty is good for your body and mind. To get the biggest overall health boost, the key is to zero in on sports and activities you enjoy, so you’ll keep going back to them.
1. How do myokines boost our mental health?| A．By bonding muscles with organs. |
| B．By slowing down our bloodstream. |
| C．By contracting muscles through the body. |
| D．By releasing happy hormones in our brain. |
| A．Doubtful. | B．Negative. |
| C．Uncertain | D．Approving. |
| A．Adapt to. | B．Give up. |
| C．Focus on. | D．Put off. |
| A．By making comparisons. |
| B．By presenting research findings. |
| C．By offering suggestions. |
| D．By conducting some experiments. |
2 . I used to be bad at playing basketball. Gym class in middle school was the worst. I was always the last kid to be picked. The only reason why I was even picked at all was that I was good friends with the best player in the class.
In the eighth grade, I finally decided I was sick and tired of being a nonentity. I dedicated (奉献) that entire summer to getting better. I spent every day playing basketball, practising for hours in the gym. I remember playing pick-up games with one group of kids until they all eventually got tired and left. Then a whole different group of kids would come in and I’d play with them too.
After months of this devoted routine, something amazing started to happen. People began passing me the ball. They trusted me to take the shot. They even started picking me first to be on their team! The last game of organized basketball I ever played was the culmination (高潮) of all my hard work. Against a team far more talented than mine. I scored 27 points. We still lost, but I walked away from that game feeling like a total champion.
What I learned from those years of rejection and waiting to be picked was that life really isn’t any different. Most of us spend our lives waiting for opportunities to land in our laps. What’s worse, sometimes we feel entitled (使有权) to them. And when things don’t go our way — when no one picks us — we find something or someone to blame.
I could have complained when no one wanted me on their team. I could have convinced myself that I deserved to be picked. But I didn’t. Instead I took matters into my own hands and put in the work to become better.
Should we have our fate controlled by a few people who in most cases don’t even know us? I certainly don’t think so. We have a choice. We can choose to create something meaningful, and so move forward with our ideas.
1. What can we know about the author in the first paragraph?| A．He was always to be picked. |
| B．He was picked because of his good friend. |
| C．He was once crazy about playing basketball. |
| D．He used to be really good at playing basketball. |
| A．short person. | B．A superior player. |
| C．An important player. | D．An insignificant person. |
| A．People still refused to play with him. |
| B．Now he is good at playing basketball. |
| C．He gained people’s trust through his effort. |
| D．His team was defeated by a more talented one. |
3 . Common Mistakes New Runners Make
Running is a great way to get in shape and just about everyone can do it. However, many make a number of common mistakes, which can interfere (妨碍) with training or lead to injury.
·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
·
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
•Running through pain
| A．Not taking rest days |
| B．If you’re just starting out |
| C．Comparing yourself to others |
| D．Running can be uncomfortable at times |
| E．It’s important not to use the same muscles |
| F．While it may be true that you don’t need expensive equipment to take up running |
| G．Experts suggest increasing your running distance by no more than 10% each week |
4 . Yoga has a well-deserved reputation for helping improve balance and flexibility and for inducing calm and relaxation. But as for weight loss, many people assume other types of exercise will benefit more. While you might not burn as many calories by practicing yoga as you would by running or doing some other high-intensity activities, yoga can still raise your heart rate and help build muscle.
● Reduce stress and reduce pounds. Yoga helps deal with stress.
● Move well and eat well.
●
Yoga is a very reasonable form of exercise, but you have to choose the right type. A 2021 study found no difference in weight loss totals for participants practicing a gentle, restorative yoga versus a more vigorous type of yoga.
| A．Make weight loss last. |
| B．Learn about cognitive skills. |
| C．Studies show that high levels of cortisol can lead to an increase in fat. |
| D．Several studies have confirmed that doing yoga does raise cortisol levels. |
| E．Yoga helps break old dietary habits and related unconscious patterns of behavior. |
| F．Actually, the best yoga is the practice that fits for you — the one you'll commit to. |
| G．Here’s more about how yoga is a complete body and mind workout. |
5 . Reasons to Put on Your Rollerblades and Hit the Pavement
Rollerblading (旱冰) is great for building balance, strengthening muscles, and improving mental health. It’s also a cheap, fun, and eco-friendly way to get your daily exercise in.
It’s fun
We all know that we should be exercising several times a week, and picking a workout that is fun naturally motivates us to get up and get going.
It’s cheap
Rollerblading is also a great exercise choice because it costs very little.
It’s eco-friendly
Skater and climate activist, Gerhard Ladstatte explains why he started Friday Night Skating, a free street skating event. “We want to move without burning fuel.” People looking for an oil-free way to get to a workplace that isn’t too far from home, while combining daily exercise into their routine, can consider rollerblading to work.
It’s good for your mental health
Like any form of aerobic exercise, skating is associated with a number of wellness benefits.
| A．In other words, rollerblading has it all. |
| B．Exercise and fresh air can reduce stress. |
| C．Not only is skating cheap, it also benefits nature. |
| D．All you need is a pair of skates and some safety equipment. |
| E．Rollerblading is an exciting way to get in fresh air and exercise. |
| F．It’s easy to see why so many people are discovering the joys of skating. |
| G．Unlike a bicycle, you don’t need to find a place to store your skates while you work. |
6 . Running is often tiring and a lot of hard work, but nothing beats the feeling you get after finishing a long workout around the track.
But while it’s long been believed that endorphins (内啡肽) —chemicals in the body that cause happiness—are behind the so-called “runner’s high”, a study suggested that there may be more to this phenomenon than we previously knew.
According to a recent study published by a group of scientists from several German universities, a group of chemicals called endocannabinoids (内源性大麻素) may actually be responsible for this familiar great feeling.
To test this theory, the scientists turned to mice. Both mice and humans release high levels of endorphins and endocannabinoids after exercise. After exercising on running wheels, the mice seemed happy and relaxed and displayed no signs of anxiety. But after being given a drug to block their endorphins, the mice’s behavior didn’t seem to change. However, when their endocannabinoids were blocked with a different drug, their runners’ high symptoms seemed to fade.
“The long-held notion of endorphins being responsible for the runner’s high is false. Endorphins are effective pain relievers, but only when it comes to the pain in your body and muscles you feel after working out,” Patrick Lucas Austin wrote on science blog Lifchacker.
Similar studies are yet to be carried out on humans, but it’s already known that exercise is a highly effective way to get rid of stress or anxiety. The UK’s National Health Service even prescribes (开药 方) exercise to patients who are suffering from depression. “Being depressed can leave you feeling low in energy, which might put you off being more active. Regular exercise can improve your mood if you have depression, and its especially useful for people with mild to moderate (中等的) depression,” it wrote on its website.
It seems like nothing can beat that feeling we get after a good workout, even if we don’t fully understand where it comes from. At least if we’re feeling down, we know that all we have to do is to put on our running shoes.
1. What did scientists from German universities recently discover?| A．Working out is a highly effective way to treat depression. |
| B．The runner’s high could be caused by endocannabinoids. |
| C．Endorphins may contribute to one’s high spirits after running. |
| D．The level of endorphins and endocannabinoids could affect one’s mood. |
| A．To find what reduces the runner’s high symptoms. |
| B．To see the specific symptoms of the runner’s high. |
| C．To identify what is responsible for the runner’s high. |
| D．To test what influences the level of endocannabinoids released. |
| A．Effect. | B．Goal. | C．Opinion. | D．Question |
| A．They can help ease depression symptoms. |
| B．They are the best way to treat depression. |
| C．They only work for those with serious depression. |
| D．They can help people completely recover from depression. |
7 . What are the limits of the human body? Is there a point at which it is physically impossible to do something?
“One thing we’ve all learned in the last 30 years or so is that just about anything is humanly possible,” says Dr. Jack Wilmore, author of Physiology of Sport and Exercise. “As time goes by, I think you’ll see more records continue to fall in every sport. The talent pool is better than ever. With more and better athletes involved and competing, records will fall and new standards will be set.”
Many believed it was physically impossible for a human to run a mile in under four minutes, but Roger Bannister proved that theory wrong with a three-minute, 59-second mile in 1954. Today, sub-four-minute miles are considered routine even in high school. And Bob Beamon stretched human performance in the 1968 Olympics with his historic long jump of 8.90 metres. In an event where a record is usually broken by mere inches, he broke the previous jump record by more than 21 inches, but even his record was broken in 1991.
One factor is now becoming more understood and heavily emphasized: sports psychology. Getting inside the athlete’s head can be as effective as training and long workouts. According to Wilmore, the psychological aspect of sports has become more and more esteemed. He points out that most professional teams have hired sports psychologists for their players.
In addition, every aspect of athletics --- training, nutrition, injury treatment --- is far better than it’s ever been. “Besides, children today tend to specialize in one or two sports instead of competing in several as was common twenty-five years ago,” Wilmore says. “That means they start concentrating on a sport much earlier and more intensely, and they become much better at it.”
“There’s a lot we don’t know yet about the human body,” he adds. “And one of those things is the full range of human potential. It would be foolish to try and put limits on what the human body can do.”
1. Which statement will Wilmore probably agree with?| A．It is preferable to set universal standards for athletes. |
| B．Athletes will become the most sought-after celebrities. |
| C．It is necessary for athletes to learn the limits of the body. |
| D．Athletes will continue to surprise us with their achievements. |
| A．To introduce two great athletes. |
| B．To show some of the latest world records. |
| C．To prove the limits of the body can be pushed. |
| D．To explain what athletes can achieve under stress. |
| A．Similar. | B．Valued. |
| C．Complex. | D．Specialized. |
| A．They participate in far more sports. |
| B．They are less likely to get injured in sports. |
| C．They begin playing sports at a much earlier age. |
| D．They become more skilful at one particular sport. |
8 . More scientists are exploring cellular senescence(衰老)—a state in which cells(细胞)no longer divide. Senescent cells, which build up in older bodies, have a link to age-related conditions such as dementia(痴呆) disease.
Scientists are exploring drugs that treat senescent cells. But the most promising tool against the bad effects of senescent cells, experts say, is exercise.
Today, LeBrasseur, who directs a center on aging at Mayo, says exercise is “the most promising tool that we have” for good health in late life, and its power spreads to our cells. Research suggests exercise prevents the buildup of senescent cells, helping the immune(免疫的)system clear them and fight the cell damage that can affect aging.
Last year, LeBrasseur led a study that provided the first sign in humans that exercise greatly affected senescence. It cut signs in the bloodstream of the effects of senescent cells in the body.
After a 12-week exercise program, researchers found that older adults had cut signs of senescence and improved body strength, physical ability and reported health. A recent study collects even more facts—in animals and humans—for exercise as a treatment to fight against senescence cells.
While such studies are not well-known outside scientific circles, many older adults connect exercise with youthfulness. Farmer Mike Gale, 81, put in a track and field throwing circle on his large farm in California. He and some of his friends throw the discus(铁饼) and use other exercise equipment. “I'd like to be competing in my 90s,” Gale says. “Why not?”
95-year-old Richard Soller says exercise keeps him fit enough to deal with what comes his way—including the discovery that his wife of 62 years had developed dementia. The two sometimes walk the streets of their neighborhood together, holding hands. “Do as much as you can,” he says. “That should be the goal for anyone to stay healthy.”
1. What do we know about LeBrasseur?| A．He discovered the cause of aging. | B．He developed drugs to treat aging. |
| C．He tested with animals and humans. | D．He firstly proved exercise stops aging. |
| A．Uncertain. | B．Confident. | C．Doubtful. | D．Anxious. |
| A．To support his or her ideas. | B．To encourage people to exercise. |
| C．To praise him for his true love. | D．To introduce activities for the old. |
| A．Aging Secret Comes to Light | B．Aging Diseases Seriously Affect Health |
| C．Exercise Is Best Tool Against Aging | D．Elderly People Can Also Live Active Life |
9 . Sports can help you keep fit and get in touch with nature. However, whether you are on the mountains, in the waves, or on the grassland, you should be aware that your sport of choice might have great influence on the environment.
Some sports are resource-hungry (消耗资源). Golf, as you may know, eats up not only large areas of countryside, but also tons of water. Besides, all sorts of chemicals and huge amounts of energy are used to keep its courses (球场) in good condition. This causes major environmental effects. For example, in the dry regions of Portugal and Spain, golf is often held responsible for serious water shortage in some local areas.
There are many environment-friendly sports. Power walking is one of them that you could take up today. You don’t need any special equipment except a good pair of shoes, and you don’t have to worry about resources and your purse. Simple and free, power walking can also keep you fit. If you walk regularly, it will be good for your heart and bones. Experts say that 20 minutes of power walking daily can make you feel less anxious, sleep well and have better weight control.
Whatever sport you take up, you can make it greener by using environment-friendly equipment and buying products made from recycled materials. But the final goal should be “green gyms”. They are better replacements (代替物) for traditional health clubs and modern sports centers. Members of green gyms play sports outdoors, in the countryside or other open spaces. There is no special requirement for you to start your membership. And best of all, it’s free.
1. Which of the following is the author most probably support?| A．Cycling around a lake. |
| B．Motor racing in the desert. |
| C．Playing basketball in a gym. |
| D．Swimming in a sports center. |
| A．It pollutes the environment with all sorts of chemicals. |
| B．It needs water and other energy to keep its courses green. |
| C．It is very popular in Portugal and Spain. |
| D．It causes water shortages around the world. |
| A．It is environmentally-friendly. |
| B．It improves our health. |
| C．It is simple and free. |
| D．It can make you put on weight. |
| A．Resource-hungry sports. |
| B．Outdoors sports. |
| C．Environment-friendly sports. |
| D．Indoors sports. |
| A．To show us some major outdoor sports. |
| B．To encourage us to go in for green sports. |
| C．To discuss the influence of some popular sports. |
| D．To introduce some environmentally-friendly sports. |
10 . Participating in photography competitions can bring you various benefits. The following are four great photography competitions you may want to attend this year.
Communication Arts Photography Competition
Most photo competitions come with cash prizes. This competition doesn’t. But it is still a respected competition. To be qualified (符合资格的), your images need to be first produced or published in a period from the previous March to this March. Each participant can present five images at most, and the images must be created for the same project. The winning images will spread worldwide in Communication Arts and on commarts.com.
Sony World Photography Awards
The competition provides winners with cash prizes as well as Sony equipment. Another great thing about this competition is its travelling exhibition. No matter which country you are in, you can always notice the winning images. Participants are allowed to present five to ten images. You will love this competition because it is free to enter, and you can choose from many different categories (类别).
Moscow International Foto Awards
The goal of the competition is to discover and recognize talented photographers worldwide and introduce them to the creative community in Russia. There is a discount on entry fees for students. Participants can enter up to twenty images, both individual images and photo series in any of its nine categories.
Nikon Small World
Being a long-standing camera producer, Nikon has been running this competition since 1975. This competition is all about photomicrography. Anyone can enter, and each participant can present three images. If you don’t feel like entering even if it is free, checkout the previous winners. The images are amazing, and that might just get you in the mood for application.
1. What can we know about the Communication Arts Photography Competition?| A．It awards winners a large sum of money. |
| B．It accepts images that have been published only. |
| C．It enables the winning works to be widely seen. |
| D．It allows a participant to present works on various topics. |
| A．Nikon Small World. |
| B．Moscow International Foto Awards. |
| C．Sony World Photography Awards. |
| D．Communication Arts Photography Competition. |
| A．They both enable one participant to compete in many categories. |
| B．They both offer the winning images worldwide exhibition tours. |
| C．They both only qualify photos taken by their own-brand cameras. |
| D．They both give participants free entrance. |
