4 . During the COVID-19 pandemic (流行病), some people found their exercise was greatly reduced. However, it was an attraction for others to increase their physical activity. With the change of working from home, some physical activity was reduced. People took this newly freed up time as a chance to add exercise to their day, with online fitness programs and health apps (应用软件) reporting an increase.

However, the early drive to exercise appears to have been short-lived for many, with a study comparing activity levels between the first and second waves of COVID-19 in Victoria finding most people reported a reduction in their physical activity levels the second time around because of a shortage of encouragement. A study found that COVID-19 has reduced physical activity and increased sedentary (久坐不动的) behavior, and the effects could be lasting.

Continuing concerns about COVID-19 have led to carefulness about returning to public spaces such as gyms. But also, with many people changing their exercise habits and setting up home gyms during the pandemic, it’s become much more convenient to exercise at home. It’s clear for many of us that COVID-19 changed how and how much we exercise. But the changes don’t necessarily have to be for the worse.

People who changed to online workouts (锻炼), fitness apps and home gyms during the pandemic said their exercise was less satisfying, less enjoyable and they felt less active com-pared with doing exercise in gyms. Besides the physical effects, people reported missing the social communication, friendship, and being avoidable of the gym. In-person classes also offer the advantages of management and instruction, which can help make sure workouts are completed safely and effectively.

However, online workouts, fitness apps and near-home workouts are likely here to stay, and offer many advantages, such as no need to travel to the gym and convenience, making it easy to fit in a workout while working and shouldering family responsibilities.

6 . One of the most popular new outdoor activities is day hiking. For many first-time hikers, it’s important to learn the proper hiking tips and safety rules.     1     Here are some of the main ones to know.

Take out your own garbage. One of the biggest surprises for people new to the outdoors is that many parks and trails have no facilities; i.e., no restrooms or garbage cans.     2     You’re even supposed to ferry out poop (your own or your pet’s), unless you bury it 200 feet from the trail or any water source. Advisably, you can pack out trash with some zip top bags.

Don’t move things around. This means no taking home pretty rocks or flowers. Any time you move or remove something, you may destroy an animal s home or a weak ecosystem. Leaving things alone also applies to wildlife, so don’t try to pet a deer or approach a bear for a great photo.     3    

    4    Since hikers tend to head into the outdoors to enjoy all of the natural sights, sounds and smells, don’t blast music, talk loudly on the phone or bring along an uncontrolled pet. Being a considerate hiker also helps the resident wildlife, which may need undisturbed spaces and enough quiet to hear the sounds of nature for their communication and survival.

Know when to stay on and step off the trail. Hiking trails are created with specific purposes, which may include preventing pollution to environment and protecting precious plant and animal communities.     5     There are a few exceptions, such as leaving the trail to “use the restroom”.

To make an    1     (energy) career, it’s important to have good health from childhood. Physical fitness and a healthy body is important for our    2     (grow). It is good that exercise and fitness programmes     3     (include) in curriculum or cocurricular activities in educational institutions so that every child or student can grow well.

One of the careers which can be linked with this is a career in sports and physical fitness.     4     career is a unique occupation. One can remain fit and also earn money through this profession. Apart from    5     (be) a profession, sports have the potential    6     (build) character-concepts, such as self-discipline, teamwork and sacrifice.

There are plenty of opportunities for health and fitness jobs    7     professional sportsmen and women can show their talents. There are also various scholarships    8     (provide) for those interested    9     sports in order to sharpen their talents. After retirement sportsmen and women can also find satisfying jobs, like referees.

Sports and fitness is a field which expands    10     (rapid). You can find your place if you work hard.

9 . If you’re looking for a way to reduce stress, consider Tai Chi. Originally developed for self-defense, Tai Chi has become a beautiful form of exercise that's now used for stress reduction and a variety of other health conditions.     1    .

What is Tai Chi?

Tai Chi has an ancient Chinese tradition, which involves a series of movements performed in a slow, focused manner and accompanied by deep breathing. Tai Chi is a noncompetitive, self-paced system of gentle physical exercise and stretching. It is actually quite taxing on the body, though. Each action flows into the next without pause, ensuring that your body is in constant motion.     2    . Some styles may focus on keeping health, while others focus on its art aspect.

Who can do Tai Chi?

    3    . In fact, because Tai Chi is a low impact exercise, it may be especially suitable if you’re an older adult who otherwise may not exercise. You may also find it appealing because it’s inexpensive and requires no special equipment. You can do it anywhere, indoors or outside.     4    . Although Tai Chi is generally safe, women who are pregnant or people with joint problems, back pain, and fractures should ask their doctors for advice before trying it.

    5    

When learned correctly and performed regularly, Tai Chi can be a positive part of an overall approach to improving your health.

10 . To keep social distancing and work at home during the pandemic (流行病) has led to less time moving around, and more time sitting and looking at screens. For many office workers, working at home means spending hours sitting at our desk.     1    . Therefore, exercise experts suggest things must be changed. Some tips here are to help you move more.

Start small

People trying to start exercising often get caught up in an “all or nothing” thinking which means either I do zero or I do two hours. And if I don’t get two hours, then it doesn’t count, or it’s not good enough.     2    . Going from no activity at all to even a little bit will indeed get some health effects.

    3    

Part of developing a good exercise habit is to know yourself well. Knowing what’s possible and what’s not realistic for you. For instance, if you’re not a morning person, don’t plan to exercise in the morning. And if you hate running, don’t run just because someone tells you it’s good for you.     4    . Arranging with a friend to work out will help you avoid struggling to get started.

Walk whenever you can

Sitting less and walking more will make a big difference. Use your stairs instead of an elevator. And if you don’t have to go out, just walk room to room back and forth to get those extra steps. If you have a meeting, use the break of that meeting to walk around.     5