1 . How to Make Exercise a Habit

The new year is a time when it seems like everyone makes goals to work out and get fit. But by the third week of January, that all seems to go out the window. I’ve seen this happen almost every year: my workout classes are packed with fresh faces.     1     So I will share some tips on how to make exercise a habit, helping you stay healthier in the long run.

Focus on the routine and not the results

These days it feels like everyone is looking for a quick fix or fast results, particularly when it comes to health and fitness.     2     Focus on creating and enjoying the habit. Try scheduling your works alongside one of the other routines you already have in place.

    3    

Everyone seems to want to set big goals of working out 4 times a week with 60-minute sessions. But realistically, if you’re not used to this, it will just be overwhelming and lead you to quit. Given this, doing workouts even as small as5-10 minutes is a good place to start.

Forget the “all or nothing” view

When it comes to exercise, the all or nothing approach does not serve you. Say you plan a workout for today, but say things get crazy at work and you miss your scheduled time. Well that doesn’t mean you’ve failed.     4     Even if you miss your workout, that doesn’t mean you’ve given up. Just remember your results are from your every effort, not matter how small.

Find joy in your workouts

    5     Don’t let yourself be boxed into a certain type of workout just because it’s trendy or everyone is doing them. A workout that suits you will promote your drive and enjoyment.

A．Life happens sometimes.

B．Start with mini workouts

C．Build yourself workout time-zone

D．But in reality, it takes time for results to show.

E．Explore until you find a workout that feels like fun.

F．There is something magical that makes your plan work.

G．But after just a few weeks, they return to the regular number of people.

2 . Physical exercise can play an important role in mental well-being and can even relieve symptoms of mental health conditions like depression and anxiety. While the physical health benefits of exercise are frequently discussed, the link between exercise and mental health is often overlooked.     1    

Physical activity distracts you from negative thoughts and emotions.     2     Exercise can also be used to enhance well-being in people who already feel mentally healthy. Increased physical activity has also been found to promote quality sleep.

    3     Exercise can help you lose weight and maintain a healthy state. You may feel a significant boost in your mood as your clothes look more beautiful on you and you seem to look more elegant.

Exercise can be a good source of social support. The benefits of social support are well-documented.     4     So whether you join an exercise class or you play softball in a league, exercising with others can give you a double dose of stress relief.

Have you ever noticed how your body feels when you are under stress? Your muscles may be tense, especially in your face, neck and shoulders, leaving you with back or neck pain, or painful headaches.     5     Exercising is an effective way to break this cycle.

If you are just starting out with an exercise program, it’s important to consult with your doctor to determine the best form of exercise for your physical condition.

A．Exercise promotes confidence.

B．Exercise helps reduce health risk.

C．Many physical activities can be social activities as well.

D．Physical exercise is considered to help you make a difference to others.

E．Research shows exercise can improve the symptoms of many existing mental illnesses.

F．Physical activity can take your mind off your problems and get you into a state of peace.

G．The worry and discomfort of all these physical symptoms can in turn lead to even more stress.

3 . Pickleball, which combines elements of badminton, Ping-Pang, and tennis, has two characteristics that make it a good choice for older adults. It’s slower than other racket (球拍) sports, and it’s easier to learn.

With a play area about a quarter the size of a tennis court and a plastic ball that doesn’t bounce as high or as fast as a tennis ball, you don’t have to run as much or as quickly. The bats are lighter and shorter than tennis rackets, making them easier to swing and control. There are fewer rules than tennis.

Plus, pickleball is more social than many types of exercise and it’s fun. In one study, participants rated pickleball 150 percent higher for enjoyment than walking. “People are finding it’s not boring,” says Cedric Bryant, PhD, chief science officer at the American Council on Exercise, who has played pickleball for more than 20 years. “It’s not something they’re doing just because they should, but because they enjoy it and want to do it.”

Pickleball is an effective workout, and like walking, you can adjust the intensity to your preferences. A friendly doubles match can qualify as proper exercise. A competitive singles match is likely to be tighter.

And pickleball offers plenty of health pluses. After six weeks of playing an hour of pickleball three times a week, older adults improved their cardiorespiratory (心肺的) fitness and blood pressure, according to a study published in 2018 in the International Journal of Research in Exercise Physiology. Another study found that the activity may keep you mentally sharp. “You’re making a lot of quick decisions while engaged in a physical task,” says study author David Bolton, PhD, assistant professor at Utah State University in Logan. “It is effectively training cognitive (认知的) ability.”

But it is not without risks of getting injured. Don’t just hit the court and go right into having a game. A warm-up is the best defense against injury, so take at least 5 minutes to prepare your body.

1. What is one of the reasons for the popularity of pickleball among older adults?

A．Its slow pace.	B．Its great intensity.
C．Its complex rules.	D．Its cheap equipment.

2. What does Cedric Bryant mainly want to tell us about pickleball?

A．It is demanding.	B．It is enjoyable.
C．It is beneficial.	D．It is practical.

3. What does the underlined word “It” in Paragraph 5 refer to?

A．Making quick decisions.

B．Training cognitive ability.

C．Brain activity during physical exercise.

D．The proper frequency to play pickleball.

4. What might the author talk about next?

A．Pre-workout preparations.	B．The rules of this exercise.
C．Comments on this game.	D．Disadvantages of pickleball.

4 . Tai chi, a traditional, slow-moving form of Chinese martial art, is known to increase flexibility and improve balance. Now, new research suggests it’s better than more energetic aerobic exercises (有氧运动) for lowering blood pressure in people with prehypertension (高血压前期). Prehypertension is considered a warning sign that heart disease may be ahead, and it raises the risk of having a heart attack.

The new findings, published in the journal JAMA Network Open, add to a large body of research pointing to health benefits from tai chi.

In the study, researchers in China randomly assigned 342 adults with prehypertension to one of two interventions. The average age of participants was 49. Roughly half the people participated in aerobic exercises, including jogging, climbing stairs, brisk walking and cycling. The other half was trained to practice tai chi. Both groups got hour-long sessions four times a week.

After 12 months, those in the tai chi group saw bigger drops in their blood pressure than those in the aerobic exercise group. What’s more, nearly 22% of the people who practiced tai chi saw their blood pressure fall to within normal range, compared with nearly 16% of people in the aerobic exercise group. And fewer patients in the tai chi group went on to develop hypertension than in the aerobic exercise group.

How does tai chi help lower blood pressure? The practice tends to cause more of a response from the parasympathetic nervous system (副交感神经系统), says Ruth Taylor-Piliae, a professor at the University of Arizona’s College of Nursing, who was not involved in the study. The parasympathetic nervous system is the network of nerves that relaxes your body after periods of stress or danger.

“I think the beauty of tai chi is that you don’t have to have a special gym membership or special clothing,” Taylor-Piliae says. “Once you learn tai chi, you can do it anytime, anyplace, anywhere. And it does kind of provide that calming, relaxing effect.”

1. What is Paragraph 3 mainly about?

A．The result of the research.	B．The process of the research.
C．The purpose of the research.	D．The application of the research.

2. How does the author mainly organize Paragraph 4?

A．By giving a definition.	B．By providing examples.
C．By making comparisons.	D．By presenting different opinions.

3. What is Taylor-Piliae’s attitude towards doing tai chi?

A．Supportive.

B．Doubtful.

C．Negative.

D．Unclear.

4. Which is the most suitable title for the text?

A．Tai chi Helps Relax Nervous People

B．Tai chi Helps People Prevent Prehypertension

C．Tai chi Plays a Crucial Role in Treating Patients

D．Tai chi Reduces Blood Pressure Better than Aerobic Exercise

5 . When it comes to lowering blood pressure, studies have typically shown that aerobic (有氧的) exercises are best. Recent research suggests another type of physical activity is worth including as an effective tool to prevent and treat high blood pressure.

Exercises that engage muscles without movement, such as wall squats and planks, may be best for lowering blood pressure, according to a large study published in July, 2023 in the British Journal of Sports Medicine.

This type of training is known as isometric exercise, according to the Mayo Clinic. Isometric muscle action happens when muscles contract but do not visibly change length, and the joints involved don’t move, facilitating stability of the body. Isometric exercises can be done with weights or without, just relying on the body’s own weight.

“These findings provide a comprehensive data-driven framework to support the development of new exercise guideline recommendations for the prevention and treatment of high blood pressure,” said study coauthor Dr. Jamie O’Driscoll in a news release.

The researchers looked into randomized controlled trials that had reported the effects of exercise interventions, lasting two or more weeks, on blood pressure between 1990 and February 2023. From a review of 270 trials with 15,827 participants, the researchers found that among HIIT (high intensity interval training), isometric exercise, aerobic exercise, dynamic resistance training and a combination of the latter two, isometric exercise led to the greatest reductions in blood pressure.

It’s also important to note that there are other lifestyle changes as well as exercise that can benefit your blood pressure. These include keeping to a healthy weight, eating a balanced diet, cutting down on salt, not drinking too much alcohol and ensuring that you continue to take any prescribed medication.

More research is needed to determine exactly why isometric exercises might be better for lowering blood pressure than other types of training, the authors said.

1. What does the underlined part “isometric exercise” in paragraph 3 refer to?

A．Exercise that is done with extra weights.

B．Exercise that involves visible muscle contraction.

C．Exercise that focuses on stability of the body.

D．Exercise that engages muscles without movement.

2. How did the researchers carry out the study?

A．By providing statistics.	B．By interviewing experts.
C．By doing experiments.	D．By making comparisons.

3. What does the author suggest the future studies about isometric exercise focus on?

A．Exploring the reasons for its effectiveness.

B．Demonstrating its influences on mental health.

C．Assessing its suitability for different populations.

D．Determining its long-term impacts on blood pressure.

4. What is the text mainly about?

A．The benefits of aerobic exercises.	B．The best exercise for blood pressure.
C．The effects of various types of exercises.	D．The importance of keeping a healthy lifestyle.

6 . The holidays can be a difficult time to stay on track with your fitness goals.     1    . Even the most disciplined people can find it difficult to stick to their fitness routines during the holiday season. Here are some expert-recommended tips that can help you stay on track.

    2    .

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.

    3    . Make sure workouts are in the morning and you’ll set yourself up for a productive day. Then you can enjoy holiday activities and time with family without worrying about when you’ll have time to exercise.

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.     4    .

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.     5     — like taking a family walk around the neighborhood before opening Christmas presents.

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

7 . Today, many people are turning to social media for their fitness routines, with TikTok, one of the most popular platforms. Indeed, its fitness category has some 300 billion views. But are the posted works, exercises and challenges really safe and effective?

While fitness influencers can encourage people to become more physically active, which is a positive, the quality and accuracy of their content is a concern, according to a 2023 review in Frontiers in Public Health.

“There are a lot of unsustainable and unrealistic workouts on TikTok, and even some dangerous advice,” said Jess Brown, a certified personal trainer in Westchester, New York. “What’s more, much of the fitness information on TikTok isn’t backed by science or posted by fitness professionals. The workouts are usually generalized to anyone, too, and don’t take into account your health, your family history, your flexibility, your range of motion—the list goes on,” said Monica Jones, a certified personal trainer in Washington, DC.

One of the more popular TikTok fitness trends involves developing your abdominal muscles. These challenges often show an influencer doing one exercise or series of movements that, if repeated daily for a week or two, is promised to result in a sexy six-pack. “No way,” Brown said. “We’ve proven again and again that spot reduction isn’t a thing.”

“Unfortunately, there will always be trends centered around getting fast results, because those grab people’s attention. But it’s important to look at your fitness and health as a lifelong journey, not something you can achieve within 10 to 90 days,” Jones said.

How can you separate quality workouts from dangerous ones? First, check the information of the posters. They should be certified fitness professionals who have experience working with people. You also want a coach who emphasizes improving strength and health, not one who focuses on body type. A quality influencer should encourage mental well-being, self-care and the importance of listening to your body in addition to physical fitness.

1. What does paragraph 3 mainly talk about?

A．The problems of fitness content on TikTok.

B．The lack of sustainability on TikTok workouts.

C．The needs for personalized workout on TikTok.

D．The absence of scientific backing in fitness information on TikTok.

2. What do fitness influencers often promise in popular TikTok trends?

A．Sustainable workout routines.	B．Long-term health improvement.
C．Certified fitness professional guidance.	D．Easy exercise with immediate results.

3. Which of the following statements may Jones agree with?

A．Fitness should be a lifelong journey, not a quick achievement.

B．Fitness training should be specific to body type and flexibility.

C．Fitness influencers must prioritize fast results over long-term health.

D．TikTok workouts must promote mental well-being over physical fitness.

4. What does the author think important to evaluate a quality fitness influencer?

A．Personalized workout plans.	B．Paying attention to detail in exercises.
C．Taking a balanced approach to fitness.	D．Certification and reputation in fitness training.

8 . Despite what most people might think, you really don’t need much time to work out. In fact, even ten to twenty minutes of challenging exercise a few times a week is enough to burn fat, build muscle, boost strength, and contribute to a healthy, active lifestyle.     1    

But sometimes, the resistance isn’t really about the actual time the workout takes. It’s about the energy it takes to get ready for it. Maybe your stress levels are over the top, or your energy levels have been so low that you keep talking yourself out of a workout. Or maybe you just don’t want to get all sweaty and have to take a shower afterward.     2     In such fast-paced life, we’re all struggling. But when it comes to exercise, being healthy and fit isn’t as black and white as the fitness world tries to make it seem.     3     Doing something is always better than nothing when it comes to movement. Micro workouts, like getting out for a fifteen-minute walk instead of doing the strength training workout, are significantly better than doing nothing at all.

    4     They are time-saving, since they can be done in seconds or in as little time as 15-20 minutes. They require minimum space and equipment. Many can be done at home, in the park, or even while waiting in the checkout line. They are also money-saving as these can be done without a gym membership, coach, trainer, or class instructor.

So in order to maintain a healthy lifestyle, make time to move.     5     If all the movements like push-ups and pull-ups add up, you will still get many of the same benefits of a longer, harder workout.

A．These are understandable excuses.

B．Fitness can be simple, easy and convenient.

C．The advantages of micro workouts are apparent.

D．Try to add in micro workouts throughout the day.

E．No matter how busy you are, you have time to exercise.

F．Micro workouts are being backed up by trainers and science.

G．Being healthy is really more important than you can imagine.

9 . Research has showed physical activities are very important for students. So many schools are now encouraging students to take part in any form of healthy exercise.

Physical education is an important part of healthy living for people of all age groups, especially for the students. This is because school life is full of stress.

Besides that, in today’s world, many school children eat unhealthy foods. These may include soft drinks, pizzas and burgers. Eating these foods can make school children gain weight.

Physical education at school helps prevent school children from putting on weight. Physical exercise and activities will help them burn off more calories (卡路里). If these calories are not burned off, they will be stored as fat.

At the same time, such activities play an important role in the growth and development of the bones (骨骼). Exercise such as jumping is especially important for school children.

A physically active student will also have a healthy heart. Research shows that kids who perform aerobic (有氧的) exercise, two to three times a week for at least twenty minutes, have a healthier heart compared with those who don’t take part in physical exercise. Some kinds of the healthy aerobic exercise are playing basketball, playing soccer and so on.

1. What are many schools encouraging their students to do?

A．Study hard and get good grades.

B．Join in different kinds of sports games.

C．Take part in any form of healthy exercise.

D．Take part in different kinds of after-school activities.

2. What does the underlined word “gain” mean in Paragraph 3?

A．Prevent

B．Discuss

C．Lose

D．Increase

3. What does the writer mainly tell us in the passage?

A．It’s not easy for students to receive physical education.

B．Physical activities are good for students in many ways.

C．Those who don’t take part in physical exercise can’t keep fit.

D．Students should have more time to receive knowledge and education.

4. What’s the best title for the passage?

A．Healthy living habits

B．Students’ school life

C．Exercise more to keep healthy

D．Different kinds of aerobic exercise

10 . How to Exercise in a New Way

Get healthy with these bite-sized amounts of exercises

   What should people do when they can’t find the time or desire to do a long workout?     1    

Exercise snacks (“零食式”运动) are a popular and inventive new way for people to stay fit. Instead of requiring hours at the gym, this concept instructs you to keep it short.     2     Then you can take a break that lasts 30 minutes to four hours before another snack. It has been reported that exercise snacks can be as effective as traditional exercise methods.

Of course, the more of these brief exercises you complete in a day, the better. Just three exercise snacks a day that gets your heart pumping can be good for your health.     3     Your concentration and creativity improve, and you can become more productive. Also, “snacking” throughout the day prevents you from sitting too long — something that’s always positive.

Another great thing about exercise snacks is that there are so many to choose from. The goal is to spend a short time doing something that raises your heart rate. Acceptable activities range from sit ups to jumping rope to running up and down some stairs.     4    

●Exercises that are strength-based such as lifting weights will fit the bill. Since most people don’t keep weights at their office, lift full water bottles.

●Squats involve moving your hips as if to sit down while keeping your back straight. This exercise helps strengthen your lower body and improve your movement. Five to ten of these should make a good snack.

●For those who don’t like traditional exercises, simply turn up the music. Pick a lively song and start dancing; it’ll make for a fun workout.

    5    

A．It doesn’t take up too much your time.

B．They should break that “large meal” into exercise “snacks.”

C．And there are plenty of other benefits beyond improved fitness.

D．These exercises can last anywhere from 20 seconds to two minutes.

E．Consider giving exercise snacks a try, and see if they are to your taste.

F．They should constantly remind themselves of the importance of exercises.

G．But for those who don’t know where to start, here are some helpful exercise options.