1 . We’ve all been there. We eagerly begin a fitness routine only to have our motivation and enthusiasm fade when life gets in the way.     1     Here are some suggestions that can lead you on the road to a healthier you.

Set Reasonable Goals

Start by writing a list of goals you want to accomplish to keep yourself accountable.     2     For example, a man initially focused on losing 30 pounds so that he could safely stop his medications. Eventually, he ended up losing 45 — 50 pounds and was off his medications within nine months.

Make Time for Exercise

“    3     I’m happy as the day goes along,” a senior fitness expert says. While you don’t need to follow her early schedule, it is important to set aside time to work out. If you have a busy schedule, you might feel guilty spending time like this, but know self-care isn’t selfish and goes a long way toward maintaining a healthful life, especially as you age.

Don’t Slow Down

As you grow older, you may lose interest in staying active.    4     Once you stop, it’s hard to get started again. You are supposed to work at staying consistent with regular exercise. Varying your routine or branching out to try new activities and equipment are some easy ways to avoid getting bored.

Learn to Relieve Pain

When it comes to starting or sticking to an exercise plan, pain is sometimes a source of discouragement. A massage into sore muscles can be essential to managing pain and help you maintain your commitment to a more active lifestyle. The aim of exercise is to relax.    5    

A．But life lies in constant motion.

B．The first step is to set a goal for yourself.

C．You may feel upset to have limited time.

D．This will also help you measure your progress.

E．I exercise in the morning to get my body functioning.

F．However, it’s never too late to get back on the wagon.

G．Remember not to push yourself too far or past your limits.

2 . 阅读下面短文, 在空白处填入1个适当的单词或括号内单词的正确形式。

Sneezing is a self-protection of our body. When foreign matter such as smoke or dust en-ters the nose, our body does     1     it needs to do to clear the nose—it causes a sneeze. A sneeze is one of our body's first defenses     2     bacteria and viruses.

However, sneezing can be bothersome, especially if you find       3     (your) running through a box of tissues every allergy season. However, sneezing is     4     (rare) a sign of a serious problem.

Some people with specific conditions may experience       5     (addition) symptoms (症状) if they sneeze too much. For example, people with a headache may experience other discomfort if a sneeze       6     (occur).

Not every person will respond to allergens     7     same as people around them. If you don't sneeze after stepping into a dusty room or       8     (take) a deep breath from a bunch of roses, don't worry. Some people s noses aren't as sensitive.

If you begin frequently sneezing and cannot find out any obvious cause, make an appointment     9     (see) your doctor. While a few sneezes may not be an indication of anything worrisome, it's always       10     (good) to talk about your new symptoms and look for a potential issue than suffer frequent sneezing.

3 . 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.

A．Breathe regularly as you jog

B．Practise proper forms while jogging

C．Healthy food can give you enough energy

D．Then do some gentle stretches to relax your muscles

E．Spend at least 5 minutes doing a warm-up before jogging

F．However, if you plan ahead, you’ll see the benefits of jogging

G．You can try the following steps to form your healthy jogging habit

4 . 阅读下面短文，在空白处填入1个适当的单词或括号内单词的正确形式。

Thirty- two percent of 2,000 men     1     (survey) in the UK said that they did not wash their hands after     2     (use) the toilet. However, the spread of COVID-19 has made more and more men wash their hands     3     (frequently) than before.

Several months ago,     4     was unusual to see a man using the sinks in a public toilet. However, since the outbreak, more men have been washing their hands. A reporter said, “For once, there are lines in men’s restrooms as the COVID-19 makes men wash their hands for the first time.

Governments around the world have stressed (强调) the     5     (important) of handwashing,     6     should not just be done after people use the bathroom but also throughout the day. Experts say regular handwashing is the best way     7     (prevent) the spread of COVID 19. Health experts in the UK and the USA have told people to wash their hands for     8     least 20 seconds each time- or the time it takes to sing “Happy Birthday” twice. A listener who called a UK radio station spoke about the first time he realized many men started to believe regular handwashing could be     9     (help) in protecting them from disease. It was last week when he     10     (stop) at the toilets on a highway, he said, “There were eight sinks and men were carefully washing their hands in all of them.”

5 . Everyone may have a good understanding of sleep, but do you think you know everything about sleep？    1    .

11 Days

    2    . Some people oversleep about an hour or two, but it doesn't generally go beyond that. Well, it might be interesting to know that the world record holder for sleeping is 11 days !

Weight by Sleep

This one is pretty strange, but getting a sufficient amount of sleep can help you lose weight.    3    , which makes a big difference if you are trying to lose or maintain your weight. Make sure you turn off the lights, keep the temperature in your room cool, and get comfortable sheets to promote good sleep.

    4    

Sufficient sleep promotes good blood circulation, helps you control your mood, and you   know it can help monitor your appetite. It is no surprise that a study shows that you can increase your life expectancy by simply getting high-quality sleeping.

Hopefully, some of these facts help you learn more about sleep and why it is a little more interesting than you might have thought before.    5    , so you can get to the bottom of the problem and regain your ability to sleep well.

A．Longevity with sleep

B．The more sleep you get, the longer you will live

C．Finally if you have more information about facts

D．When it comes to sleep, most people get about 8 hours of sleep

E．Next, some craziest facts about sleep will be introduced to you

F．This happens because sleeping reduces your appetite by whopping 45 percent

G．Keep in mind that sleeping well means sleeping a full eight hours and always sleeping at   the same time every night

6 . As a child, being sent to bed early seemed like the biggest punishment you could possibly get, but nowadays we know better. A good night's sleep ensures that you feel fit during the day, and it is therefore not an unnecessary luxury. Are you not sleeping well at night?     1     Fortunately, there are some small things you can do to help you sleep better at night.

Don't drink that cup of coffee in the evening.

It can be so nice to have a cup of coffee after dinner, but if you have trouble falling asleep in the evening, it is best to avoid “the cup of comfort”.    2     Even if you've always been able to handle caffeine (咖啡因) well, it can still cause some sleep problem.

Take more magnesium (镁).

    3     Eating magnesium-rich foods can help you sleep better at night. Some examples of this are fish, chicken, bananas and leafy vegetables.

    4    

If you want to be in dreamland by eleven o'clock, it sounds a bit extreme to put your phone away at eight o'clock. It takes some time getting used to, but according to lifestyle website, Her, it makes a big difference.

Create a playlist with calming music.

Some enjoy phone checking before going to sleep, but you could also listen to calming music before going to bed.    5     Instead of talking on the phone before you go to bed, listen to the calming music you have chosen, and you will fall asleep a lot more relaxed.

A．Then you know how annoying this can be.

B．You can make a list of your preferred songs.

C．Put your phone away three hours before bed.

D．Good bedding also promotes your night's sleep.

E．We all know that caffeine can keep us awake at night.

F．It can be nice to take a quiet moment before bed with a cup of coffee.

G．Some studies find a link between poor sleep and insufficient intake of this element.

7 . An anti-obesity program for Australian girls didn’t lead to any improvements in their diet, physical activities or body weight a year later, according to a new report.

Findings from the school-based intervention (介入), which involved exercise sessions and nutrition workshops for lower-income girls, are the latest disappointment in a lot of research attempting to head off adult obesity and the disease risks that come with it.

Especially during the middle- and high-school years, girls’ physical activity reduces obviously, according to lead researcher David Lubans, from the University of Newcastle in New South Wales, Australia. He said, “In the future we need to make the programs more interesting and exciting and present information in a way that is meaningful to adolescent girl.”

Lubans and his workmates conducted their study in 12 schools in low-income areas of New South Wales. At the start of the study, girls in both groups weighed an average of close to 130 pounds, with about four in ten considered overweight. Over the next year, adolescents in the intervention group were given pedometers (计步器) to encourage walking and running and invited to nutrition workshops and regular exercise sessions during the school day and at lunchtime. Participation in some of those activities were less than ideal. For example, the girls went to only one-quarter of lunchtime exercise sessions, and less than one in ten completed at-home physical activity or nutrition challenges, the researchers reported. At the end of the year, girls in both groups had gained a similar amount of weight and there was no difference in their average body fat.

Preventive medicine researcher Robert Klesges said that although some anti-obesity programs have helped adults lose weight, the teen population has always been a source of failure for researchers. “The common belief is: nothing works,” he said. “And we have got to get beyond that.”

“We need to think outside the box,” said Klesges, who wasn’t involved in the new study. “That could include learning from what has worked in adult studies, such as giving meal replacement drinks or prepared foods to teens who have trouble making changes to their diet. Or, it could mean using a “step-care” method — rather than researchers or their doctor telling them to keep doing the same thing.” Klesges said.

1. The underlined words “head off” in Paragraph 2 can best be replaced by “________”.

A．damage

B．defend

C．prevent

D．affect

2. The methods used in the program to stop obesity don’t include ________.

A．walking and running

B．inviting them to nutrition workshops

C．joining exercise sessions regularly

D．giving meal replacement drinks

3. The main reason for the failure of the anti-obesity program is probably that ________.

A．the participants didn’t take an active part in it

B．the program was not interesting and exciting to participants

C．the participants didn’t get extra nutrition or exercise help

D．the program didn’t pay attention to healthy exercise

4. What can be inferred from the last paragraph?

A．As researchers, it is important to have creative research methods.

B．Researchers need to give meals or prepare foods to participants.

C．Teen girls have no difficulty in making changes to their diet.

D．Some ant-obesity programs have not helped adults lose weight.

8 . Curtis Fraser was a fashion designer. One afternoon in August, when he reached out to measure some materials, he lost his balance and fell down. The accident left the 55—year—old unable to use his hands and feet. So he had to arrive at the strange London to begin his long recovery period.

Having long had an interest in birds, he discovered Horatio's Garden London & South East before long which belonged to the hospital. Then he visited this garden at least once a day.

Working in the garden helped his hands to function normally. Not only that, he also felt that there was a different feeling when he was in nature. He loved the sweet smell of the flowers and the colors of the plants. It's therapeutic(治愈的).

Fraser was eventually introduced to Ashley Edwards, the head gardener, in September, for one—to—one gardening lessons. “When Curtis first came in, he had very little hand function and was hardly able to hold tools,” says Edwards. “He required a lot of help in the gardening classes but, as each week goes by, I’ve seen a huge improvement in his movements.”

Fraser recalls the first lesson: “It was 80 good. We were chatting away and the time went by so quickly. Soon, I could do things that I didn't think I would ever do again.”

For Fraser, the garden offered relief(减轻) from the painful treatment. “It gave me clear thoughts. In the garden, I'd forget that I was in hospital. I'd come out and think, ‘Oh man, sill here’—but I'd get a good feeling from the garden.” Fraser has been in recovery for seven months and left hospital on March 1.

The new gardener now suggests the garden to fellow patients, who return to tell him about its unique benefits. “That garden helped my recovery so much. Even for a little moment, I'd tell people to visit one. It can clear your mind.”

1. What was Fraser' s hobby?

A．Designing houses.	B．Watching birds.
C．Collecting plants.	D．Studying materials.

2. What can we infer from Edwards' words?

A．Gardening benefited Fraser.

B．Fraser was unlucky.

C．Fraser had a gift for gardening.

D．Garden tools were hard to use.

3. Why did Fraser advise patients to go to the garden?

A．It was a nice place to chat.

B．They could make more friends.

C．It offered an escape from reality.

D．They could get free classes there.

4. What can be the best title for the text?

A．An Old Gardener	B．A Terrible Experience
C．Gardening Gets Popular	D．Gardening Works Wonders

9 . If you are a person who remains busy in work and pays no attention to your health and well-being, you may experience stress, depression, and anxiety. Take a break from the robotic routine and pick healthy habits. According to a psychologist, true wellbeing comes with balance, constant growth and acceptance.     1    

Deal with stress

Although it is difficult to avoid stress nowadays, it is definitely possible to deal with it.     2     For that, try to avoid the situations that cause stress. If your stress is unmanageable, note down the causes of stress as well as what actions you can take to improve your reaction, mood, and even situation.

Be social as much as you can

A man cannot stay healthy without interacting with other people.     3     If you have heard of laughter therapy, it also has the same purpose to reduce the stress when you laugh with other people. Everyone needs acceptance and friendship that is fulfilled only when you socialise with others.

Find and practice new hobbies

Hobby helps us keep busy and engaged. When you have an interest in some activities and enjoy doing them, you take healthy steps to improve your emotional well-being.     4     Finding new hobbies is great for strengthening your brain and boost your mood.

    5    

The biggest reason for experiencing depression and anxiety is when a person remains stuck in past events. Negative self-talking such as “why people did this to me” steals not only the happiness but makes the person miss opportunities that the present moment tries to offer. We should learn to enjoy the present life and try not to think too much about the future.

A．Learn to live in the present.

B．Keep a positive attitude about future.

C．Communicating with others lowers the stress level.

D．Here are a few tested ways to improve your quality of life.

E．It also keeps the work and daily life’s pressure off your brain.

F．Staying happy and laughing more is essential for a quality life.

G．It is very important to learn to deal with stress in a smart way.

10 . Added sugar exists in nearly 70 percent of packaged(袋装的)foods and is found in bread, snacks, and most breakfast foods. The average American eats about 17 teaspoons of added sugar a day (not counting the sugar that exists naturally in foods like fruit). That's about double the suggested- limit for men (nine teaspoons) and three times as much as the limit for women (six teaspoons).

A number of health organizations agree that cutting back on added sugar is a good idea. They believe that added sugar is a main cause of obesity, but normal-weight people can experience the same health problems connected with too much sugar. A l5-year study found that eating high amounts of added sugar doubles the risk of heart disease, even for people who aren't overweight.

Added sugar has also been connected with an increased risk for diabetes and even Alzheimer's disease.

And increasingly, the scientific community is realizing the worrying nature of added sugar. Brain scan studies show that fructose (a form of sugar found in fruits) put in packaged foods influences the dopamine system, a messenger center in the brain that controls how we experience pleasure. Eating lots of fructose in packaged foods can create changes in the brain similar to those found in alcohol(酒精) addicts.

The fructose found in packaged foods is taken from corn and sugar cane, and much or all of the fiber (纤维)has been taken away. Without the fiber to slow it down, your body gets a big amount of fructose that can cause health problems. However, not to worry: When you eat a strawberry or other fruits, you are eating fructose in its natural state, and it comes with a lot of fiber, which slows the speed at which sugar enters your blood. Your body can deal with fructose well when it's eaten as fruit.

1. What do we know about Americans from paragraph 1?

A．They eat too much added sugar.	B．They are eating more packaged foods.
C．They prefer added sugar to natural sugar.	D．They are adding more sugar to their foods.

2. What did the brain scan studies find out about added sugar?

A．It may cause heart disease.

B．It can influence how the brain works.

C．It may be connected with Alzheimer's disease.

D．It can lead to people being unable to stop taking it.

3. What does the author think of eating fructose in fruits?

A．It is all right.	B．It is harmful.
C．It makes the blood run slowly.	D．It can cause health problems.

4. What does the text mainly discuss?

A．Why fructose works best with fiber.

B．How fructose does Americans good.

C．How added sugar can influence your health.

D．Why added sugar can be found in so many kinds of foods.