1 . Scientists are now digging into precisely why exercise holds so many benefits for our mental health and memory. The answer, studies say, lies in our brain chemistry.
Each time you work up a sweat, your body releases feel-good happy hormones (荷尔蒙), including endorphins, dopamine and endocannabinoids, the latter being responsible for the so-called runner’s high. Now researchers are also pointing to myokines (肌肉因子) as an important contributor to the mental health benefits of exercise. When our muscles contract, myokines are released into the bloodstream, helping your muscles and organs communicate. They think this communication increases resilience to stress, reduces symptoms of mental suffering and anxiety and has a direct effect on depression.
A 2021 scientific report published in Neuropharmacology showed evidence that myokines boost brain function, like improving memory and mood. “Myokines reduce systemic inflammation (炎症), which is especially beneficial for people with drug-resistant depression whose low mood is linked to high inflammation,” explains Dr Jennifer Heisz, an expert in brain health and associate professor in the department of kinesiology at McMaster University in Canada.
A recent study published in the British Journal of Sports Medicine showed that treatment for depression can be much more effective when physical activity is added to the usual care. Participants found benefits after 12 weeks of exercising for 30 to 60 minutes a day. “While exercise is not a replacement for professional mental health treatment, physical activity can complement and enhance the effects of the treatment,” says lead researcher Ben Singh, a research fellow at the University of South Australia.
“It is amazing to consider how moving our bodies can heal our minds,” says Heisz. Whether you’re cycling, walking around your neighbourhood or doing yoga, getting sweaty is good for your body and mind. To get the biggest overall health boost, the key is to zero in on sports and activities you enjoy, so you’ll keep going back to them.
1. How do myokines boost our mental health?A.By bonding muscles with organs. |
B.By slowing down our bloodstream. |
C.By contracting muscles through the body. |
D.By releasing happy hormones in our brain. |
A.Doubtful. | B.Negative. |
C.Uncertain | D.Approving. |
A.Adapt to. | B.Give up. |
C.Focus on. | D.Put off. |
A.By making comparisons. |
B.By presenting research findings. |
C.By offering suggestions. |
D.By conducting some experiments. |
2 . Tai chi, a traditional, slow-moving form of Chinese physical exercise, is known to increase flexibility and improve balance. New research has been conducted to determine whether tai chi has an influence on lowering blood pressure in people with prehypertension (高血压前期).
In the study, Chinese scientists put 342 adults with prehypertension into two groups. The average age of people taking part in the study was 49. About half the participants (参与者) took part in aerobic exercise, including jogging, climbing stairs and cycling. The other half was trained to practice tai chi. Both groups got hour-long exercises four times a week.
Nearly 22% of the people who practiced tai chi saw their blood pressure fall to be normal, compared with nearly 16% of people in the aerobic exercise group. And fewer patients in the tai chi group went on to develop high blood pressure than patients in the aerobic exercise group.
So what is it about tai chi that helps lower blood pressure? “The practice tends to get more of a response from the parasympathetic (副交感的) nervous system, which is the network of nerves that relaxes your body after periods of stress or danger,” says Ruth Taylor-Piliae, a professor at the University of Arizona’s College of Nursing.
“I think the beauty of tai chi is that you don’t have to have a special gym membership, you don’t have to have special clothing,” Taylor-Piliae says. “Once you learn tai chi, you can do it anytime and anyplace. And it does provide a calming and relaxing effect.”
Evidence suggests it can also help protect against cognitive fall and even improve memory. But you have to practice it continually to get the most benefit.
1. What is the function of paragraph 1?A.To offer some examples. | B.To explain a definition. |
C.To introduce the topic. | D.To give people suggestions. |
A.They were divided into two groups. | B.They suffered from heart disease. |
C.They were 49 years old. | D.They got exercises five times a week. |
A.It can make people calm down. |
B.It requires training and specialized equipment. |
C.It has no influence on the parasympathetic nervous system. |
D.It is suitable for individuals with aerobic exercise experience. |
A.A Traditional Sport | B.The Benefits of Aerobic Exercise |
C.Exploring Chinese Physical Exercise | D.Managing Blood Pressure with Tai Chi |
3 . The holidays can be a difficult time to stay on track with your fitness goals.
Planning is the best way to make sure you don’t lose track of your goals. Plan your workouts for the week and mark them in your schedule to assure they are a part of your day.
Exercise early.
Keep moving.
Research shows that getting up for just five minutes every 30 to 60 minutes and performing light activities reduces the risk of heart disease risk factors. Small efforts to get moving can help your overall health during the holidays. In addition to staying active, try to avoid sitting for long periods of time, such as when watching football games or eating.
Think out of the box.
The holidays are busy, but do your best to avoid the “all or nothing” mentality when it comes to physical activity.
A.Plan ahead |
B.Plan out your route before you go |
C.Exercising in the morning is one of the biggest tips |
D.Remember: too much sitting is harmful to your health |
E.Your schedule will be filled with family gatherings and celebrations |
F.Get creative with exercise and make physical activity a family affair |
G.Rather than skipping the gym altogether, make time for a quick workout |
4 . Knowing how many kilometers or miles per hour you’ll likely cover while hiking is of great importance.
If you’re not sure what your average hiking speed is, don’t worry.
It can be worked out as follows. One hour for every 3 miles plus an additional hour for every 600m of ascent (升高). So let’s say you wanted to know how long it would take to hike 6 miles with an elevation gain of 1,200m. That’s 2 hours for the distance and another 2 hours for the ascent, for a total of 4 hours.
A.Note that’s only your hiking time. |
B.There’s an easy way to work it out. |
C.Your hiking speed isn’t an exact science. |
D.It can ensure that you safely reach your destination. |
E.But some hiking places do require you to use your upper body too. |
F.Consider how to increase your hiking speed on and off the mountain. |
G.One of the best ways to hike faster is to train when you’re not hiking. |
5 . Sports offer so many great benefits not only to our physical health but to our mental health.
·Playing sports improves our mood.
Any form of physical activity excites the release of chemicals called endorphins (脑内啡), which make you feel happier and more relaxed as well. This explains why you feel so great after playing a pick-up game of basketball or throwing a football. It doesn’t have to be an intense session.
·Playing sports gives us a promotion of confidence.
·
Exercising regularly can improve skills like critical thinking, learning, and concentration abilities. And on top of that, engaging in physical activity such as playing sports or cycling may help prevent development of certain cognitive disorders (认知障碍). So pick up a bat, a ball, or a glove and get out there!
·Playing sports provides means for socialization.
Playing team sports provides the perfect opportunity for social interaction. It allows you to spend time and bond with old friends, as well as meet new ones!
A.Playing sports keeps you energized |
B.Playing sports improves our mental skills |
C.These mental health benefits may be less obvious |
D.Physical activity is certainly a good way to manage stress |
E.Sports are about setting, working towards, and accomplishing goals |
F.So don’t wait a second longer to tackle your favorite sport or try a new one |
G.It’s just about getting on your feet, increasing your heart rate, and having fun at the same time |
1.参赛人员; 2.现场描述; 3.比赛反响。4. 80词左右。
A Speech Contest About “Health and Sport”
_____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________1. What will every club member be given first?
A.A personal trainer. | B.A personal exercise plan. | C.A fitness assessment. |
A.One month. | B.Half a year. | C.One year. |
1. What is the relationship between the speakers?
A.Husband and wife. | B.Teacher and student. | C.Friends. |
A.Advantages of playing sports. | B.School life. | C.Families. |
A.She feels lonely. | B.She is overweight. | C.She can’t focus in class. |
A.Teaching the woman to play golf. |
B.Watching a golf game. |
C.Doing some exercise. |
1. Which exercise is too hard for the woman?
A.Playing badminton. | B.Running. | C.Doing yoga. |
A.The woman. | B.The man. | C.Rachel. |
A.Some sports shoes. | B.Some yoga clothes. | C.A badminton racket. |