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.

4 . Recently, science has been uncovering a link between walking and a lower risk of dementia (痴呆), proving that walking is even good for your brain.     1     Maybe you already love to walk, but you’re getting tired of following your same old route day after day—or maybe you’re new to walking and aren’t sure how to get started. Either way, it’s time to embrace the idea of walking with a purpose.

To get started, sit down with a map and make a plan. Ask yourself, what do you want to get out of walking aside from the health benefits? Do you want to meet other people? See new places? Get out into the wilderness or explore a city?     2    

Making friends and socializing is your goal.     3     Ask your friends where they like to walk and go there, since this will introduce you to new places. Look up your local malls which have groups that come every day, or every weekend, to “walk the mall”. These groups are always happy to include one more walker!

    4     Ask about local hikes that get you out of town and into the wilderness or countryside. Folks who are touring in an RV or car can stop to ask about scenic spots that will get them off the beaten path.

Headed to a new city?     5     Many of our great historic cities offer detailed and well-planned walking tours. You can follow the famous painted red band through Boston’s historic landmarks or walk your way through the sites of Washington, D.C. and Philadelphia.

From the benefits, walking is just plain good for you. Pick up a map and start walking.

9 . For those who can stomach it, working out before breakfast may be more beneficial for health than eating first, according to a study of meal timing and physical activity.

10 . When people look at mountains, they often feel a desire to climb to the top. People realize the great rewards that mountains will give them if they reach the top.     1    . It’s little wonder, therefore, that climbing mountains is such a popular activity.

Casual mountain climbing is an excellent form of exercise. People enjoy the fresh air and natural scenery on these climbs. As they get higher, the views across valley plains and forests get longer.     2     these hikes can be exhausting and even the fittest people will breathe heavier and have to take rests.

At the next level of mountain climbing, people require handrails（扶手）to get up the mountain. The path is very narrow or too steep in some places to walk up.     3    . climbers must be physically fit and maintain good concentration. When climbing q mountain with any danger, climbers should be with at least one other person.

    4    . For example, in a group of three climbers, all should be attached to the same rope. The rope will be needed as a support when there are no rails---or rocks to hold. The best and most experienced climber should go first and must go slow when the others feel uncomfortable.

The top level of mountain climbing is a very serious activity. At this stage, climbers go vertically（垂直地）up a rock face. This is very dangerous and should only be done when the climber has many years of experience. Climbers who climb this way need iron spikes（大钉）to be hammered into splits in the rock wall. At the end of the iron spikes, there are hooks that can be attached to ropes.     5    .