3 . Regular jogging (慢跑) can reduce your risk of health problems. If you’re new to jogging, getting started can seem a little difficult.     1    .

Fuel your body 2 hours before jogging

Eat a healthy meal rich in fruit and vegetables before jogging.    2    . It will also help muscle grow and repair. If you’re jogging for weight loss, try increasing your intake of fruit and vegetables. Reduce your intake of sugary food and drinks.

Warm up for 5 minutes before jogging

It’s very important to warm up before you jog.    3    .Some good warm-up exercises include doing knee lifts, side-stepping and climbing stairs. You may have heard that it’s important to stretch (拉伸) before you run, but stretching before exercise can put additional strain (拉紧) on your muscles. Therefore, focus on warming up before jogging.

    4    

Most people think how far and how long you run has to do with patience and a strong will. However, having the proper running form plays an important role in jogging. To make the most of your jogging, remember to keep your head straight and your muscles relaxed, avoid lifting your knees too high, and touch the ground lightly with the middle of your foot.

Cool down after your jogging

After jogging, you can avoid strain on your heart and muscles by doing cool-down exercise. Finish your jog with 5～10 minutes of walking.    5    , You should do deep stretches and hold each stretch for 15～30 seconds.

4 . My name is Michelle Rogers. For most of my life I had been fighting with my body weight. I was either gaining weight or trying to lose it. I wasn’t happy with myself, and I certainly wasn’t able to fully enjoy life. Not only did I feel bad physically? But I felt terrible emotionally. I also knew I wasn’t able to be the best I could be, and with failure after failure in losing weight, I just felt so hopeless to overcome it.

One day in 2008, I was looking through ads online and saw a treadmill (跑步机) for $ 100. This time I decided to start small and keep it doable. The first week I started walking 15 minutes on the treadmill at a fixed time every day. The next week I did 16 minutes. Each week I added a minute. Gradually, I increased speed as well as time. Once I got to 30 minutes, the weight started dropping off.

I didn’t lose weight at first, but I didn’t give up like I did in the past. I realized I started feeling better. My legs were getting stronger. I didn’t feel painful like I used to when I got up from my desk. All the efforts I’d been putting into fitness made me want to start eating healthier, too. I began with small changes as well. After these years I started listening to my body. It was refusing food and habits that were bad for me.

Today, the extra weight is gone. I still exercise every morning. I look and feel the best I have never done. Every area of my life has improved and benefited from this change in me. Not only do I have my youthful energy, looks and health back, but also I have more confidence than I have ever had.

6 . The benefits of exercise have been fully noted and your resolutions have been made. Yes, you want to be fit and live a long and healthy life.     1    .

According to standard advice issued by the World Health Organization, adults should be getting at least 150 minutes of moderate physical workout or 75 minutes of vigorous activity per week to extend their lives, get fit, have stronger muscles and be a healthy weight. If that didn’t already sound a lot, the WHO says to double that if you want to get further benefits.

The good news for those who dislike sports is that it’s possible to stick to these guidelines without entering a gym or breaking into a jog.     2    .

This idea is in line with evidence from a study last year of more than 130,000 people in 17 countries, which found that walking to work and housework such as vacuuming or mopping the floor are activities enough to reduce the risk of early death by 28 per cent, as long as you do 150 minutes a week. If you aren’t one for housework, you will be pleased to hear that your weekly amount of exercise can be put into the weekend with no ill effects, says Gray Donovan of Loughbirough University, UK.     3     But his team analyzed data from more than 63,000 adults in the UK covering 18 years and found that people who favored a “weekend fighter” plan had pretty much the same reduced risk of early death from all causes as those who spread out exercise. “One weekly exercise is usually sufficient to reduce mortality and morbidity (死亡率和发病率),” Donovan says. Even weekend fighters who did less than the recommended amount for the week fared better than inactive people.

    4     “No level of exercise is too much,” says Donovan. “There’s no increase in mortality or morbidity if you keep increasing the amount.” Just don’t go too hard each time.

7 . Yesterday, my daughter had to go to work earlier than usual. Since the gym where I work out is not far from her ___________, I decided to take her to work and then go to the gym.

At quite an earlier hour, the gym was ___________ full of men and women of all ages, working out. I ___________ go to the gym at this early hour, and was ___________ to see so many people. It seems that many go to the gym before going to ___________. Some want to lose weight, others want to ___________ their body, and a great number of people like to build their muscles (肌肉). I know how difficult it is for most people to start exercising. Most people know it is good for their body, ___________ they are too lazy to go to the gym, ___________ in the morning. They ___________ to spend an extra hour in bed before starting their ____________. In the afternoon, they are too ____________ after work, and want to stay at home or go out to meet friends.

If you’re one of them, you need to overcome (克服) your ____________. If you ____________ going to the gym and exercising, you will start to ____________ it. This usually ____________ when you see you’re losing weight, that your body is getting into a better shape, and that you feel stronger.

It is the same in every other area of life. Everything becomes easier if you have great motivation.

8 . About 1.4 billion people around the world do not get enough physical exercise. The world's adult population is about 5.6 billion, so that is tantamount to about one-fourth of the world's adult population.

Researchers looked at 358 population-based studies between 2001 and 2016. Those studies referred to nearly 2 million people in 168 countries.

Regina Guthold was the lead author of the report. She said the study also found a wide range (范围) of physical activity levels for countries around the world. “Inactivity ranges from as low as 6 percent in Uganda and Mozambique to 67 percent in Kuwait. Four countries have a prevalence (普通) of inactivity of over 50 percent. That's Kuwait, America Samoa, Saudi Arabia and Iraq,” she said.

The report shows the levels of physical inactivity are more than two times as high in wealthy countries as they are in countries where people have low incomes. In wealthier countries, people are more likely to spend time sitting in offices. They are also more likely to use computers and electronic devices (设备) for entertainment.

There are actually many things people can do for themselves. If you work in a high-rise office building, take the stairs instead of an elevator. Go for a walk during your lunch break. Take more breaks during the workday and move around. If your workplace offers a gym or exercise classes, make sure to use them. At home, take walks with your family or friends after dinner.

There are many advantages of long-distance running. It can help you     1     and prevent diseases. It will     2     your body, make your heart     3     and build up your     4     system. Besides, running can also strengthen your     5     health. You may feel relaxed and     6     yourself up after running.