3 . For centuries, people in the sunny Mediterranean (地中海) would get up after long, relaxing meals and take a walk, often to the town square to see neighbors and socialize. Walking is so much a part of the lifestyle that it is seen as the most important part of the super-healthy Mediterranean diet.

Studies have found that it may be one of the reasons the Mediterranean diet can reduce the risk for some diseases like diabetes, high cholesterol, heart disease, stroke and some cancers – all the while strengthening bones, improving brain health, preventing dementia (痴呆) and helping with healthy weight loss.

Now you can add another reason to take a post-meal walk – it may lower your blood sugar. That trip doesn’t need to take up a huge amount of your time either: Walking as little as two to five minutes after a meal can do, according to a 2022 study in the journal Sports Medicine.

Standing after a meal can help, too, but not as much as putting one foot in front of the other, said study coauthor Aidan Buffey, a doctoral student in sport sciences department at the University of Limerick in Ireland.

“Standing on and off throughout the day and after meals reduced blood sugar on average by 9.51% compared to long hours of sitting. However, light-walking throughout the day saw a greater reduction of blood sugar by an average of 17.01% compared to long hours of sitting,” Buffey said.

“This suggests that breaking long hours of sitting with standing and light-walking throughout the day is good for blood sugar levels. Standing is good, but walking is better,” he added.

4 . During my first three years of college, I put on weight quickly. Between classwork and a part-time job, I had zero time for ______ . Besides, I ate a lot of fast food. Not surprisingly, I ______ a fat stomach.

After leaving college, I ______ to take exercise. Invited by a friend, I ______ working out with exercise machines three times a week. I was the kind of person who did not try something ______ .I ate the same food; I did the same thing. Clearly, I ______ my routines(习惯) My friend, however, became ______ One day, he said, “We’re not getting enough exercise. We should play tennis instead.”

Me? Play tennis? No way. I was strongly against his ______ .I was not good at sports and I was ______ the exercise machines. ______, weeks later, I found my-self standing on a tennis court(球场).As I held my racket(球拍), I felt ______ .I ran after every ball he served to me, completely ______ about 90%of them, and hitting the rest into the other court. The first few months were quite ______ .But one day as the ball came flying toward me, my racket and the ball finally met in the place where it is most effective to hit a ball. I watched in ______ as my return landed where I had aimed(瞄准)it. I had finally ______ how to play tennis properly!

Recently, we had made a survey of people on physical training. Only 35 percent of people were surveyed have taken part on physical activities. Over half of the people say they haven’t been got enough time to take exercise. 34.9 percent of them say they don’t have place where they can relax themselves and that there is not enough training equipment. Another 12.9 percent of the people feel that they lives too far away from the training centers. Some of whom even don’t know how to training.

For lack of physical training, many people are not in good healthy. People should realize the significance of it, and measures should be took to provide people with training equipment.

9 . As we age, even if we’re healthy, the heart just isn’t as efficient in processing oxygen as it used to be. In most people the first signs show up in their 50s or early 60s. And among people who don’t exercise, the changes can start even sooner.

“Think of a rubber band. In the beginning, it is flexible, but put it in a drawer for 20 years and it will become dry and easily broken,” says Dr. Ben Levine, a heart specialist at the University of Texas. That’s what happens to the heart. Fortunately for those in midlife, Levine is finding that even if you haven’t been an enthusiastic exerciser, getting in shape now may help improve your aging heart.

Levine and his research team selected volunteers aged between 45 and 64 who did not exercise much but were otherwise healthy. Participants were randomly divided into two groups. The first group participated in a program of non-aerobic exercise-balance training and weight training-three times a week. The second group did high-intensity aerobic (有氧的) exercise under the guidance of a trainer for four or more days a week. After two years, the second group saw remarkable improvements in heart health.

“We took these 50-year-old hearts and turned the clock back to 30-or 35-year-old hearts,” says Levine. “And the reason they got so much stronger and fitter was that their hearts could now fill a lot better and pump a lot more blood during exercise.” But the hearts of those who participated in less intense exercise didn’t change, he says.

“The sweet spot in life to start exercising, if you haven’t already, is in late middle age when the heart still has flexibility,” Levine says. “We put healthy 70-year-olds through a yearlong exercise training program, and nothing happened to them at all.”

Dr. Nieca Goldberg, a spokeswoman for the American Heart Association, says Levine’s findings are a great start. But the study was small and needs to be repeated with far larger groups of people to determine exactly which aspects of an exercise routine make the biggest difference.