1 . Perhaps your doctor has recommended you exercise more, or you’ve been out of shape recently.     1    . But how do you find the motivation, time and resources to get fit, particularly if you haven’t exercised for a while?

For some people, hearing bad news from the doctor is often enough motivation to get started.     2    .

However, finding the time and effort to fit exercise into your daily routine is challenging.     3    . And many people such as office workers, vehicle or machine operators have low activity levels at work and don’t feel like exercising after a long day.

One way to overcome these barriers (障碍) might be to attend a group exercise session or join a sports club.     4    , you can encourage a friend to join you or join an exercise group to make it enjoyable. Having a friend to exercise with or teammates to support you gives a sense of commitment so that you have to be there and will be challenged if you fail to show up.

You don’t need to go to a gym with a lot of fancy equipment.     5    . And rather than improving muscle strength with weights at the gym, you can fill milk bottles with water instead.

2 . Tai chi is a gentle Kongfu art that started in China. It uses slow and safe movements to create and balance inner energy (called Chi).     1    . It’s believed to have received more and more attention since the 19^th century.

Tai chi is suitable for all ages and levels of fitness. It puts very little harmful stress on muscles(肌肉) and joints(关节), making it generally safe. It’s an exercise that can be easily done for less able people.     2    .

A 2019 review of studies suggested that tai chi might reduce the risk of falls in older people.     3    . Sideways and backwards movements can help to strengthen muscles required for good stability(稳定). It also improves people’s sense of space.

Tai chi is good for people’s body. Research shows that practising tai chi is usually good for knee health.     4    . So people will sit or stand a little comfortably. What’s more, although Tai chi is so slow and smooth, it can improve both upper body strength and lower-body strength when practised day by day.

    5    . Research has shown that the brain has the ability to change through your life, growing new cells(细胞), making new connections, and even increasing in size. Tai chi does good things in these changes. Besides, Tai chi reduces people’s stress and worry, and increases confidence.

5 . “Age is just a number” is a saying that some people might disagree with, but for healthy and fit great-grandmother Anne Sheppard, nothing could be more true.

At 100 years old, Anne can kick, crunch and do full push-ups. And she is always exercising with other fitness fans who are almost 70 years her junior in the gym. South Melbourne-born Anne worked at the local clothing factory while her husband Max was away at work with the army. When the couple retired in 1981, they signed up to their local gym, where Anne is still a member 40 years later. “I feel stronger and fitter than before!” Anne says in an interview from her gym in Melbourne. She has just finished a rigorous training class — one of five group courses she attends throughout the week. “I just love it and I want to keep going as long as I can,” she smiles. “It’s part of my life now — my husband has passed away and now I’m on my own. The gym is my second family and I’d be lost without them.”

“Anne is a superstar —no matter where she goes, everyone is attracted to her! I know she inspires us to do whatever we set our minds to. We’re all jealous because we want to get to 100 years old and be like her,” says Jan, a friend of Anne in the gym.

Exercise has always been an important part of life for Anne. Despite going to the gym three days a week, Anne also keeps active in other ways, and regularly walks to and from the local supermarket. Life has now slowed a little bit for Anne. As for her next personal best, her goal is to keep going to the gym. That’s how Anne enjoys her life.

6 . Running is the best way to keep our body fit and healthy. Those who want to burn fat and lose weight can run regularly in the morning.     1     When you run in the gentle morning atmosphere, you will get the psychological benefits along with the physical benefits. Running is more effective and also less time-consuming. Besides, in your busy day, morning is the free time to take some exercise.

    2     Dr. Scott Collier from the State University did a study on some groups of people of 40-60 years old. They walked or ran at 7 am, 1 pm and 7 pm. From this study, he saw that the group of early exercisers experienced 10 percent drop in their blood pressure. So, we see that early morning run benefits us for the long term.

Another benefit of running is the stress relief. Every day running in the morning will help you to keep your mind fresh to start your daily work.     3     It will save you one step ahead to reach your goal. It provides you with a positive mood for a day.

Running is the best way to lose weight. But you should add some other training to build your muscle and burn fat. Some elite athletes (优秀运动员) say that when you wake up in the morning, you should first run for a while.     4    

Most of the busy people do not have enough time to communicate properly with the family and social people.     5     The morning exercise such as running and walking gives us the opportunity to meet our neighbors. We can talk with them in the morning.

Recently we have had a discussion about

9 . 81-year-old Erika lives in Langenfeld, Germany, with her husband. She never used to be ________, but after her two kids grew up and left the ________, she found herself bored.

________, her daughter signed her up for a gym membership. “The first five years, I was not as ________. Then, I slowly started to do more and ________ took part in rowing competitions,” Erika said.

It has been 20 years since Erika first ________ that gym. These days, she works out twice a day. When COVID-19 began, she had to find a new way to ________ her workout desire. That's when her daughter ________ some technology-related apps to her!

She ________ participating in various workout challenges online, and it didn't take long before people ________ her. As her Internet followers grew, Erika has become a perfect ________ for the young to keep active for the benefit of their ________.

“If I can change people's stereotypes(刻板印象) about the old, it makes me very happy,” she said. Meanwhile, she often ________ younger folks through her social networks, trying hard to ________ the joy of fitness.

“I would have never ________ to get this many inspiring ________ and followers,” Erika added. “These apps have helped me to stay up-to-date with ________ and what the younger generations are ________ these days.”

Erika is showing everyone how ________ it is to grow and evolve in our lifetimes. Twenty years ago, she ________ imagined that she would be motivating people half her age on social media Now she's made it.