1 . 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.

2 . Why we should exercise as a family

We've all heard the saying "The family that plays together stays together." Enjoying quality family time is important and working out together could be the perfect solution. It's never too early to introduce healthy lifestyle choices, whether you leave the car at home and walk to school or enjoy a family cycle at the weekend.    1    Here are some tips when it comes to enjoying free time and working out as a family.

Set rewards for achievements. Taking the kids to the park is such a fun and easy thing to do. Try setting them tasks. If they manage to do all the tasks, allow them a certain amount of TV or gaming time if that's what they like to do!    2    

Find a hobby they enjoy. One of the most important things is to find a healthy hobby that they love.    3    If they enjoy it, encourage and support them to build up their confidence.

Find exercise friends. Perhaps there's a family nearby with kids the same age. See if they would like to exercise together.    4    Besides, it sets a level of cooperation where you can't let the other family down. It's also a good excuse for a coffee and a chat with the mum or dad afterwards.

    5    It can be easy to want your child to be the best but it's all about them having fun with fitness. Support them, but don't pressure them too much, or it might backfire!

We all know that a healthy life means     1     (get) both plenty of exercise and enough good-quality sleep,     2     reality often gets in the way. The new research indicates that doing enough exercise could make up     3     some of the unhealthy impacts of terrible sleep.

Cancer, for example, those at the unhealthiest end of the sleep and exercise scale had a 45 percent higher risk of dying from cancer    4     those with good sleep and doing exercise     5     (regular). However, that risk just about disappeared for those     6     didn’t have good sleep but kept regular physical activity.

The weekly amount of exercise     7     (recommend) by the World Health Organization (WHO) is 150 minutes of moderately intensive activity, or more than 75 minutes of vigorously intensive physical activity.

“Levels of physical     8     (active) at or above the lower threshold recommended by WHO appeared to cut out most of the associations of poor sleep and mortality,” write the researchers in their paper.

“Considering that physical activity     9     (be) perhaps more achievable than sleep, the study offers people more health     10     (reason) to be physically active; and provides health professionals with more reasons to recommend physical activity to patients with sleep problems.”

8 . Life can be stressful. For starters, there’s your busy schedule — waking up early for school, studying late at night for tests, participating in sports practice and so on. There’s a lot to ________!

Everyday issues can add ________ stress, too — regretting a(n) ________ with a parent or considering an important ________. With lots on your mind, it’s ________ to feel stressed.

There are many different ways to cope with ________, such as talking with friends, exercising, and seeing a school counselor. Yoga can help ________ stress because it promotes relaxation, which is the natural ________ of stress. Yoga can benefit three aspects of ourselves that are often ________ by stress: our body, mind, and breathing.

People who do a little bit of yoga each day often find they are better able to handle things when life gets a little crazy. Practicing yoga builds your ________ to calm, focus, balance, and relax yourself.

Lots of people think of yoga as stretching the body into various impossible-looking ________. But yoga is easier than it looks. There are simple poses as well as complicated ones. Yoga requires no special ________, so you can do it almost anywhere.

Yoga poses are good exercise and can help loose up the tense muscle in your body. The areas of the body that tend to carry the most stress are the neck and shoulders. But other parts of the body can also ________ simple yoga stretches.

Yoga is so much more than just ________ exercise, though. The key to getting the best out of each pose is to ________ not only on your body, but also on your mind and breathing.

9 . 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.