You already know the fact that regular exercise is important for controlling weight and     1     (avoid)a variety of health conditions. But it can also improve your academic     2    (perform). And. if you’re a distance learning student, you may miss out on some of the opportunities for physical activity afforded to more traditional students who routinely walk around campus. But it’s well worth the effort     3     (put) the schedule exercise into practice.

The study, which     4    (publish) in the Journal of Medicine & Science, describes physical activity as     5     vigorous movement that produces sweat and heavy breathing. Mike McKenzie found that students who studied over three hours per day were 3. 5 times     6    (likely) to be exercisers. Over a decade ago, McKenzie     7     (say) researchers discovered a link     8     exercise and focus in children.

More recently, another study by Johnson reveals that even short ”microbursts“ of physical activity throughout the day can have positive effects. Jennifer tells that sitting for long periods of time,     9    college students tend to do, can have a negative health effect. In addition, the study found that five-minute bouts of walking every hour had a positive impact on mood, tiredness, and hunger at the end of a day. This may be     10    (particular)beneficial to students who also work a full-time job and study in the evening and nighttime hours.

2 . Jumping rope is popular but we tend to ignore (忽视) its benefits.     1     A study found that college men who spent 10 minutes jumping rope daily for six weeks improved their cardiovascular (心血管的) fitness just as much as college men who spent thirty minutes jogging for the same time. Here are some benefits of jumping rope.

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Since most of your major muscles are working when you jump rope, the exercise creates a lot of heat in the body. Your body needs to burn more fuel to produce this energy, so it burns lots of calories. It burns more calories than any other exercises, such as jogging, cycling and swimming.

Improves coordination (协调)

Jumping rope requires good coordination, especially as you advance to more skilled moves.     3     It improves coordination by requiring several body parts to communicate in order to complete one movement. The feet must jump in time with the wrists turning in order to create a continuous jumping motion.

Reduces injury risk

With your improved coordination from jumping rope, you’ll be less likely to get hurt either during exercise or in daily activities.     4     As a result, you are more agile (灵活的) and your body awareness is improved greatly. This guarantees fewer injuries.

Improves heart health

Since jumping rope gets your heart pumping, it’s great for your cardiovascular system and heart health. Jumping rope can increase your VO₂ Max (最大摄氧量), the measure of the maximum amount of oxygen a person can breathe during exercise. The higher someone’s VO₂ max, the more cardiovascular endurance (耐受力) they have.

Jumping rope gives us a full-body workout with just one piece of equipment and one move.     5     Jump to some music, or take your rope to a nearby park to enjoy the fun.

4 . A new study involving nearly 50,000 people from four continents offers new insights into identifying the quantity of daily walking steps that will best improve adults’ health and longevity(长寿), and whether the ideal number of steps differs across people of different ages. The study represents an effort to develop an evidence-based public health message about the benefits of physical activity. The often-repeated 10,000-step-a-day saying grew out of a decades-old marketing activity for a Japanese pedometer(计步器), with no science to back it up.

Led by physical activity professor Amanda Paluch, an international group of scientists conducted an experiment among adults aged 18 and older. They grouped the nearly 50,000 participants into four comparative groups according to average steps per day. The lowest step group averaged 3,500 steps; the second, 5,800; the third, 7,800; and the fourth, 10,900 steps per day. Among the three higher active groups, there was a 40—53% lower risk of death, compared to the lowest step group.

More specifically, for adults 60 and older, the risk of early death leveled off at about 6,000—8,000 steps per day, meaning that more steps than that provided no additional benefit for longevity, while for adults younger than 60, about 8, 000—10,000 steps per day.

“So, what we saw was this continuing reduction in risk as the number of steps increases, until it levels off. Interestingly, the study found no definitive association with walking speed.” Paluch says.

The new study supports and expands findings from another study led by Paluch before, which found that walking at least 7,000 steps a day reduced middle-aged people’s risk of early death. “There’s a lot of evidence suggesting that moving even a little more is beneficial, particularly for those who are doing very little activity.” Paluch says. “More steps per day are better for your health.”

8 . The Best Workout Apps in 2021

Take a look at our picks for the best workout apps to find a program that fits in with your exercise goals and daily routines.

Fitbit uses the daily activity logged by your fitness tracker to recommend workouts and activities, which adjust not only to what you've done，but your fitness goals and feedback. It offers hundreds of routines so there's bound to be a workout in there for you. Users can even hire one-on-one trainers with different fitness specialties. But you will have to pay for the privilege.

All the day-to-day demands on your schedule make Seven one of the best workout apps for squeezing a quick workout into your daily routine. All you need is 7 minutes a day. The app comes complete with detailed instructions, exercise log, and progress tracker. While the app offers many features for free, a subscription unlocks more exercises.

Shred lets you choose between different types of training, which serve up different exercise routines that push you toward meeting your goals. The app features interactive visuals and activity logging, so that you can see your progress on a daily basis. The free version of Shred is ad-supported, while a pro version offers more features and removes advertising.

The PEAR Personal Fitness Coach apps provides users with a broad range of guided workouts. The app plays well with a variety of fitness trackers and devices, allowing you to keep track of your performance. PEAR comes with a free 14-day trial, after which you'll need to subscribe for access to the workouts.