You already know the fact that regular exercise is important for controlling weight and
The study, which
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,
2 . Jumping rope is popular but we tend to ignore (忽视) its benefits.
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.
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.
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.
A.Burns calories |
B.Improves muscles |
C.It benefits us not only physically but also mentally. |
D.You can quickly swing the rope twice within each jump. |
E.It may even be more effective than other forms of exercise. |
F.Jumping rope forces you to move your upper and lower body together. |
G.So jumping rope helps you stay calm, clear and focused in everything you do. |
3 . Spending time outdoors has long been linked (联系) to better health. Gardening goes beyond just beautifying outdoor spaces—it can have a deep effect on our physical and mental (身心上的) health.
Gardening involves physical activity that works all the main muscle (肌肉) groups, which is helpful for overall health. “Activities such as digging, planting, weeding and harvesting require movement and can help to improve strength,” said Clayton, CEO of an online lawn care company. “Performing these activities regularly can help burn calories, and keep a healthy weight.”
Beyond burning calories and building muscle, lots of studies have shown that gardening can improve the immune system (免疫系统). The Centers for Disease Control and Prevention (CDC) recommends that people get at least 150 minutes of exercise each week, and gardening is listed as a suitable activity. Doing garden work for that time each week can reduce the risk of obesity, high blood pressure and heart disease. Additionally, spending time outdoors makes us get close to natural sunlight, which is important for vitamin D synth.
Gardening provides a chance for social connection, too. It can be a shared activity among family members, friends or neighbors, building relationships and a sense of belonging.
Gardening also offers cognitive (认知的) benefits. It excites the senses, improves focus and encourages problem-solving and creativity. It provides a chance to learn about plants, ecosystems and the environment, developing a deeper understanding and appreciation for nature.
1. What is Clayton’s attitude towards gardening?A.Supportive. | B.Doubtful. | C.Unclear | D.Uncaring. |
A.It improves focus. | B.It is a waste of time. |
C.It can keep a body in shape. | D.It helps to reduce the risk of diseases. |
A.It contributes to creativity. | B.It encourages problem-solving. |
C.It builds relationships between people. | D.It improves people’s awareness of safety. |
A.How to Start a Garden | B.Choose a Garden or Not |
C.What Plants Grow Best in a Garden | D.Start Gardening and Get the Health Benefits |
4 . Green exercise is a term used to describe any type of physical exercise that takes place in a natural environment rather than in a health club or gym.
A slightly different approach to green exercise puts more stress on the fresh air, sunshine and involvement with the natural world, rather than the equipment or clothing used during the exercise.
Many consider green exercise helps to reconnect human beings with the natural world. The interaction with nature helps to lower people's blood pressure, refresh their mind, and actually improve their self-esteem.
Not everyone believes that the green exercise is more beneficial than working out in a health club or gym.
A.A green gym uses as little equipment as possible |
B.Spirits are also believed to be positively affected |
C.Opinions on what truly green exercise means differ |
D.Green exercise includes a range of activities exposed to nature |
E.So riding a bicycle in the forest can be called a type of green exercise |
F.It usually doesn't use fitness equipment that is normally found in a gym |
G.Some point out that many health clubs are built to make full use of natural light |
5 . You may have heard the name of Parkrun. But you may not know it was founded by Paul Sinton-Herwitt, who was
Parkruns are free, weekly, community
In 2004 Paul had lost his job and he was
The second Parkrun wasn't
At the 2019 ceremony Paul gave a speech celebrating Parkrun, from the tiny
A.awarded | B.showed | C.offered | D.given |
A.claim | B.announcement | C.development | D.innovation |
A.projects | B.events | C.routes | D.matches |
A.come out | B.make sense | C.take place | D.break out |
A.experience | B.impression | C.position | D.feeling |
A.right | B.willing | C.active | D.welcome |
A.injured | B.rescued | C.moved | D.killed |
A.question | B.reason | C.idea | D.cause |
A.attracted | B.invited | C.found | D.included |
A.adopted | B.adjusted | C.achieved | D.abused |
A.set off | B.set up | C.given off | D.given up |
A.participation | B.examination | C.exploration | D.population |
A.local | B.national | C.global | D.personal |
A.dream | B.desire | C.tree | D.seed |
A.positive | B.attentive | C.productive | D.addictive |
6 . 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.”
1. Why did the scientists carry out the new study?A.To know about people’s health condition. |
B.To explain the pedometer’s working principles. |
C.To determine the best physical activity for people. |
D.To provide a scientific guideline on daily walking. |
A.Turned higher. | B.Became stable. | C.Fell sharply. | D.Changed rapidly. |
A.The old should walk as much as possible. |
B.Young people usually walk more than the old. |
C.The most beneficial steps differ by age groups. |
D.Walking pace is the key to avoiding early death. |
A.To walk more steps. | B.To control walking speed. |
C.To limit walking distance. | D.To track the number of steps. |
7 . Maybe you plan to ring in 2023 with a new resolve to lose weight, exercise more, not sweat the small stuff. And maybe these resolutions sound familiar — maybe just like the ones you made a year ago! So how can you ensure that your determination to get healthier in 2023 sticks?
Dream big. Want to compete in a marathon or triathlon? Lose 50 pounds or just enough to fit into clothes you once loved? With perseverance (毅力), encouragement, and support, you can do it.
Give thanks for what you do. Set your sights on finishing that marathon,not on running it. If you compete to complete, you’ll be a winner even if you wind up walking as much as you run. With exercise — and so many other goals we set — you’ll benefit even when doing less than you’d like to do.
A.Learn from the failures. |
B.Avoid repeating past failures. |
C.Any activity is always better than none. |
D.An ambitious aim often inspires others to help you. |
E.Try the following tips to help you create long-lasting change. |
F.Having a solid system can help you stay motivated and accountable. |
G.If so, change into a less ambitious challenge, or break the big one into tinier steps. |
8 . One of the presents in my house this Christmas was a late 18th-century volume of the Encyclopaedia Britannica (大英百科全书). It is a window into the discoveries and thinking of the time. The encyclopaedia is an entertaining reminder of how
Our confusion is the theme of Spoon-Fed, a book by one of Britain’s leading nutrition researchers, Tim Spector of King’s College London. Its subtitle is: “Why almost everything we’ve been told about food is wrong.” It is a call for us to
One by one Spector offers answers to recent food
Spector also offers more than a set of currently
Some combination of food choices, genes, environment and the chemical reactions generated by our microbiome — the unique microbe (微生物的) combinations in our body ― yes different
A.well-known | B.aim-oriented | C.ill-founded | D.long-lived |
A.certain about | B.ignorant of | C.capable of | D.worried about |
A.decisions | B.courses | C.focuses | D.suggestions |
A.facts | B.chances | C.reasons | D.features |
A.investigate | B.demand | C.concentrate | D.spend |
A.supplies | B.shortages | C.standards | D.myths |
A.culture | B.history | C.economy | D.health |
A.equally | B.practically | C.socially | D.impossibly |
A.effectiveness | B.consciousness | C.competitiveness | D.emptiness |
A.serves | B.shares | C.recognizes | D.dismisses |
A.pointless | B.topical | C.defensible | D.additional |
A.emotional | B.significant | C.questionable | D.forgivable |
A.individual | B.unpredictable | C.important | D.available |
A.changes | B.outcomes | C.profits | D.addicts |
A.start | B.analyze | C.stop | D.reflect |
9 . Are you sitting more than ever?
We know sitting too much is bad, and most of us naturally feel a little guilty after a long-time TV watching.
“Sit less, move more” is what the Heart Association encourages us to do.
A.Now it’s time to get up and move around. |
B.Take a moment to think about your sitting activities. |
C.Health experts also suggest exercising on a daily basis. |
D.But this guideline is just too simple and abstract to make a difference. |
E.As of today, average adult will spend 56-86% of their daily time sitting. |
F.But what exactly goes wrong when we park ourselves for nearly eight hours per day? |
G.To make up for the weakness, a research team is working on a more specific guideline. |
10 . You May Need a Few Minutes of Brisk Activity
Walking from room to room, running up and down stairs to deliver folded laundry, or taking a jog around the block... Which ones would best help or hurt your brain? A recent study attempted to a answer that question by strapping( 绑上) activity monitors to the thighs of nearly 4,500 people in the United Kingdom and
Here’s the good news. People who spent “even small amounts of time in more vigorous activities—as little as six to nine minutes—compared to sitting, sleeping or gentle activities had
Moderate physical activity is
The study found that doing just under 10 minutes of moderate to vigorous physical activity (MVPA) each day led to
The cognitive improvement was
“Now that we don’t monitor participants’ cognition over the course of many years, the results of this study may simply be telling us that those individuals who move more tend to have higher cognition on average,” he said. “While on the other hand, the results do also imply that even making
There was bad news as well. Spending more time sleeping, sitting or engaged only in mild movement was linked to a negative impact on the brain. The study found cognition declined 1% to 2% after replacing an
Additional studies need to be done to
A.modifying | B.tricking | C.clarifying | D.tracking |
A.lower | B.higher | C.smaller | D.bigger |
A.typically | B.previously | C.barely | D.absolutely |
A.ranges from | B.arises from | C.keeps from | D.stems from |
A.calm | B.push | C.boost | D.slow |
A.improvements | B.adjustments | C.requirements | D.statements |
A.arguing | B.meditating | C.planning | D.compromising |
A.imposing | B.modest | C.accessible | D.reliable |
A.phasing | B.indulging | C.meditating | D.engaging |
A.maximum | B.lasting | C.temporary | D.minimal |
A.leading | B.positive | C.quantifiable | D.downstream |
A.acute | B.equivalent | C.observable | D.unimportant |
A.reject | B.propose | C.advocate | D.confirm |
A.in addition to | B.with respect to | C.prior to | D.specific to |
A.occurrence | B.performance | C.disappearance | D.convenience |