1 . Overcoming barriers to exercising

If you’re having trouble beginning an exercise plan or following through, you’re not alone. Detailed exercise instructions and workout plans are just a click awav. But knowing how and why to exercise was far from enough. Making exercise a habit takes more.     1    

While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, the biggest barriers are mental. Maybe it’s a lack of self-confidence that keeps you from taking positive steps.     2     . We’ve all been there at some point. There are steps you can take to make exercise-more fun and active.

You don’t have to spend hours in a gym or force yourself into dull or painful activities to experience the physical and mental benefits of exercise.     3     In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.

Research shows that self-sympathy increases the likelihood that you’ll succeed in any attempt. So, don’t blame yourself too much for your current fitness level.     4     Instead, look at your past mistakes as opportunities to learn and grow.

    5     Try not to be discouraged by what you can’t accomplish or how far you have to go to reach your fitness goals. Instead, focus on consistency. While the improvements in mood and energy levels may happen quickly, the physical payoff will come in time.

A．Maybe your passion dies down.

B．A little exercise is better than nothing.

C．Expecting too much only leads to frustration.

D．You know there are great reasons to exercise.

E．All that will do is cause you to lose motivation.

F．You need the right mindset and a smart approach.

G．Many of us are struggling to get into the motionless state.

2 . Pickleball (匹克球) is like a combination of ping-pong and tennis, and attracts many beginners.     1     Here are some pointers on avoiding injuries.

    2     Doing some types of exercise preparation beforehand makes a big difference to prevent injuries. After that, do some arm circles and shoulder rotations (旋转). Hold your arm s straight out from your sides and rotate them in small circles, and then gradually make bigger circles before rotating in the opposite direction. Finish with some leg swings. Stand next to a wall for support, and then swing one leg back and forth, then side to side.     3    

To build coordination (协调), about 15 minutes should be taken to do a few drills. Stand with your feet shoulder-width apart. and then quickly move side to side.     4     Cross one leg in front of the other. Then quickly move your back leg out from behind the front leg to return to the position you started in. Keep moving side-to-side, crossing and uncrossing your legs in this way.

Choose the right gear (装备), too, including a paddle that is appropriate for your strength level. You may need different shoes for outdoor and indoor play.     5     Protect yourself from the sun with sunglasses, possibly with a string or silk tape that helps keep them in place, and sunscreen of SPF 50 or higher.

A．Firstly, assess your fitness level.

B．Repeat those steps with your other leg.

C．It’s quickly becoming a sport of choice for adults.

D．Have extra socks on hand to help prevent foot injuries.

E．When getting started, remember to do warm-up exercises.

F．For the cross-step drill, put your feet shoulder-width apart.

G．With its wild popularity, pickleball-related injuries are growing.

3 . Tai Chi, a gentle martial art originating from China and involving slow movements with a focus on breathing and on what your body is doing in that moment, provides numerous benefits for both physical and mental well-being. Here are five convincing reasons to bring Tai Chi into your routine.

●It’s easy on the body.

Tai Chi offers gentle exercise suitable for individuals of all ages and fitness levels.     1    , as muscles remain relaxed without any stretching or straining. It’s an exercise that can be easily adapted for less able people, including those in wheelchairs.

●It could prevent falls.

A review of studies conducted in 2019 indicated that Tai Chi could lower the risk of falls among older people. Certainly, the emphasis is on balance, with sideways and backwards movements aiding in the strengthening of the muscles necessary for stability.     2    .

●It may boost brain power.   

    3    . Research shows that practising Tai Chi on a regular basis can enhance cognitive abilities in older adults, both those with and without memory issues. Given that it’s considered safe and suitable for the elderly, this is a definite win.

●    4    .

A reduction in stress and anxiety, along with an increase in confidence, is another mental health benefit of Tai Chi, as indicated by research findings, though further research is needed to comprehensively understand and confirm these effects.

●You can do it at home.

Attending classes can be beneficial for receiving structured instruction and connecting with like-minded individuals.     5     , providing an alternative for practicing at home. You’re bound to find one that matches your fitness level and exercise preferences. Practicing Tai Chi at home can also offer unparalleled convenience and flexibility.

A．It has the feel-good factor

B．It can improve heart health

C．The benefits aren’t just physical

D．But there are videos available online too

E．They also improve flexibility and spatial awareness

F．Its low-impact nature minimizes the risk of joint injury

G．You can share experiences with these people face-to-face

4 . A new study shows that getting half of American 8-to 11-year-olds into 25 minutes of physical activity three times a week would save ＄21.9 billion in medical costs over their lifetimes.

The increase from the current 32 percent to 50 percent of kids taking part in exercise, active play, or sports would also result in 340,000 fewer overweight teenagers.

“Physical activity not only makes kids feel better and helps them develop healthy habits, it’s also good for the nation’s bottom line,” says Bruce Y. Lee, executive director of the Global Obesity Prevention Center at Johns Hopkins University. “Our findings show that encouraging exercise and investing in physical activity when kids are young pays big dividends as they grow up.”

The study, published in the journal Health Affairs, suggests an even bigger advantage if every 8 to 11-year-old in the United States exercised 75 minutes over three times in a week. In that case, the researchers estimate (估计), ＄62.3 billion in medical costs over the course of their lifetimes could be avoided and 1.2 million fewer youths would be overweight. And the money would increase if not just current 8-to-11 year olds, but every future elementary school child joined their game.

Exercise at least 25 minutes a day, three days a week, is a guideline developed for kids by the Sports and Fitness Industry Association. An overweight person’s lifetime medical costs average ＄62,331. For the overweight person, these amounts are great.

“Even a little increase in physical activity could cause billions of dollars in savings,” Lee says. He also says there are other benefits of physical activity that don’t affect weight, such as improving bone density, improving mood, and building muscle.

Lee says “We need to be adding physical education programs and not cutting them. We need to encourage kids to be active, to reduce screen time and get them running around again. It’s important for their physical health and the nation’s financial (经济的) health.”

1. Which of the following is the best title of the passage?

A．Getting kids to run would save money.

B．Physical activity is important for kids.

C．Physical education programs: adding or cutting?

D．Overweight person’s lifetime medical costs are increasing.

2. What’s the underlined words’ meaning in paragraph 3?

A．Pays much money.	B．Pays little money.
C．Plays an important part.	D．Is a serious question.

3. What can we infer from the passage?

A．The number of American kids from 8 to 11 who take part in physical activity is increasing.

B．Physical education programs should be cut to encourage the nation’s financial health.

C．25 minutes of physical activity three times a week may result in fewer overweight teenagers.

D．Physical activity can only make kids feel better but can’t help them develop healthy habits.

5 . Now, new research suggests frequent exercise might help you live well in another meaningful way—that is, in terms of income. Researchers investigated whether individuals who stayed active would earn more money as a result of their active lifestyle. It revealed that staying active not only resulted in higher present earnings, but also predicted increased future income throughout one’s life.

The researchers set out to explore three key correlations (相互关系)：How mobility-the ability to move, affected income, how mobility influenced income overtime, and whether exercise could help people maintain their mobility as they aged. The team analyzed data from Health and Retirement Study(HRS), the largest study tracking changes overtime in Americans aged 50 and above. This study takes into account various life aspects, including work, social status, health, psychology and family matters, as individuals age.

To evaluate the impact of current mobility on income, the researchers examined data from over 19, 000 respondents (调查对象) to determine how well they could perform simple tasks, such as climbing stairs, or moving around a room. Each person received a score, with 5 indicating full mobility and 0 indicating difficulties with these tasks. The researchers found that for each decrease in the mobility category, individuals lost out on an average of $3, 000 in annual income compared to their peers. Those who were active were also significantly more likely to remain working for longer than the other group. It appeared that engaging in exercise enabled individuals to maintain mobility and engage in professional life for a longer period of time than those who were less active.

Looking at earnings overtime revealed even more substantial benefits for those who remained active throughout their lives. Active individuals showed an overall income level that was $6, 500 higher, along with higher rates of employment. For the third part of the study, it’s not surprising that those who engaged in exercise continued to maintain their mobility after the age of 55 and had higher employment rates. Even exercising just one day a week showed improvements in mobility outcomes.

While this study doesn’t definitively prove that leading a healthy lifestyle directly leads to higher earnings, it strongly suggests that staying healthy and mobile brings benefits beyond just lower levels of disease.

1. What didn’t researchers take into consideration when designing their experiment?

A．Family matters	B．Work and social status
C．Health and psychology	D．Educational background

2. According to paragraph 3, what’s the impact of current mobility on income?

A．Increased mobility slightly reduces annual income

B．Greater mobility is closely related to higher income

C．Decreased mobility greatly increases the overall income

D．Maintaining mobility has nothing to do with the income

3. What’s the author’s attitude towards leading a healthy lifestyle?

A．Favorable

B．Indifferent

C．Opposed

D．Doubtful

4. Which of the following can be the best title for the text?

A．Exercise Lowers Levels of All Diseases

B．Exercise Promotes Work Efficiency

C．Exercise Helps to Make More Money

D．Exercise Ensures A Longer Lifespan

6 . Sports play a large role in millions of lives. As parents, we want to find an activity that our children are passionate (热诚的) about. Let’s look at how to encourage kids to play sports.

Let them pick which sport they want to play. Don’t force kids to follow in your footsteps.     1     Sports could be a chance to explore those undiscovered passions.

    2    Once they decide to play a sport, take them to an event where that sport is played at a high level. We all remember the athletes we looked up to as a kid and trying to mimic (模仿) their every move.

Praise effort and be supportive. Not all kids are gifted athletes and that’s OK.     3    Recognize their hard work and achievements by treating them to enjoyable things like ice cream or a movie outing.

Make sports fun and let kids be kids. Keep in mind how a child’s mind works. Let them find the fun in sports and support them as they try new activities and explore their interests.    4    

Be present. The smallest action can have the largest impact (巨大影响).    5     Make it normal to show up for your kids. It’s an experience they

will always remember.

A．It’s important to teach them to set goals.

B．They might have different passions than you.

C．When they look over to the sideline, be there.

D．Let them experience the game at an advanced level.

E．Take advantage of a time they are excited to be outdoors.

F．Their enjoyment in the sport, the fun, should be the top focus.

G．As long as they enjoy the activity and try their best, that’s all you can ask for.

7 . Stand-up paddleboarding or SUP is becoming one of the fastest growing water sports in the world,and it’s easy to see why.

“Paddleboarding is a lot of fun and a great workout (锻炼) for your legs and upper body,” says Esther Wyatt,a paddleboard expert. “It works wonders for your balance,too.”

Fans of SUP say it’s a wonderful way to relax.Concentrating on standing upright,your mind has to focus on the present moment,so you forget about any anxiety or stress.

Easter agrees that SUP can improve happiness. “some people enjoy the sport as it’s a social experience with friends,while others go on a solo paddle to reflect on their day, ” says she. “I also teach individuals with disabilities and mental problems who use paddle-boarding for recovery. ”

“When I bought my first board more than 10 years ago,I had to search everywhere to find one for sale in England, ” says Easter. “People would ask me what I was doing.Today though,paddle-boarding is the sport of the moment. ”

There are certainly more opportunities to try SUP.There are many professional SUP teachers,and some leisure centers even offer SUP classes in their swimming pools.

As a beginner,it’s worth having at least one lesson.You will be given a life jacket and learn how to stay safe on the water.Lessons also stress the importance of always checking the weather forecast,wind direction and tide times.Once on a board,you might be surprised to discover that this sport is actually quite easy.

“Once you understand how to paddle safely,so many adventures lie ahead,” Esther adds. “Whether you’re on a river,lake or the sea,you’ll enjoy every experience.”

1. What do we know about paddleboarding from the text? ______

A．It is a dangerous and difficult sport.

B．It is the most popular water sport now.

C．It is effective for building leg strength.

D．It can only be done in swimming pools.

2. Why do disabled people use paddleboarding? ______

A．To recover.	B．To have fun.
C．To make friends.	D．To reduce stress.

3. What is a beginner of paddleboarding advised to do? ______

A．Stay off the board.	B．Buy a lot of boards.
C．Wear a bathing suit.	D．Check the weather forecast.

4. Where can the text be found? ______

A．In a novel.	B．In a history book.
C．In a news report.	D．In a sports magazine.

8 . These days, videos of “ diving grandpas” from north China’s Tianjin are popular on the Internet. In the videos, they jumped off the Shizilin Bridge into the 7-meter-deep Haihe River. However, on Wednesday, they announced that they would give up the sport.

With an average age of 60, the diving grandpas have much experience in diving. They started as a group of local diving lovers. They went swimming in the city’s rivers, and later they tried their hand at diving. The hobby has now lasted for more than thirty years.

Videos on the Internet have drawn lots of tourists from across the country to the Shizilin Bridge over the Haihe River, where “diving grandpas” perform diving. However, some inexperienced divers, trying to follow“ diving grandpas”, have met with accidents and got themselves injured. Some of the grandpas have begun volunteering to keep order for the crowds that come to see the performance on the bridge. However, accidents still continued to happen. As reported, members of the Blue Sky Rescue team in Tianjin said that they rescued 14 people at the risk of drowning or other injury in just two days.

The grandpas then made a difficult decision. They stopped diving off the bridge. They also prevented inexperienced locals and children as well as tourists from diving from the bridge . The grandpas welcomed the tourists to Tianjin, especially pointing out the other great places of interest and delicious food around the Shizilin Bridge.

1. What can we learn from Paragraph 2?

A．The diving grandpas made a living by diving.

B．The diving grandpas came from all over China.

C．The diving grandpas made diving a life-long hobby.

D．The diving grandpas began diving when they were little.

2. What made the diving grandpas decide to stop diving off the bridge?

A．The weather became colder.

B．They were too old to carry out the task.

C．The bridge was too crowded with tourists.

D．They hoped to prevent accidents from happening.

3. Which of the following can best describe“diving grandpas” in Tianjin?

A．Kind and honest

B．Energetic and warm-hearted

C．Brave and talented

D．Outgoing and optimistic

4. What is the main idea of the passage?

A．Diving became a popular activity in Tianjin.

B．Diving without guidance may cause injury or death.

C．“Diving grandpas” helped speed up tourism in Tianjin.

D．“Diving grandpas” gave up diving for tourists’ safety.

9 . Advocates of exercise have long argued that you can piece together 3 or 4 shorter sessions of 10 or 15 minutes of activity and get the same benefits as a continued hour workout, and it seems they’re right.

    1     Those who said they usually worked out in short 15-minutesessions were judged to be just as healthy as those who worked out in one long session.

The study discovered that how energetic people exercised appeared to matter.     2     Therefore, anyone who wants to lower their risk of heart disease may need to follow the doctor’s recommendation of exercising for at least 30 minutes at moderate intensity four days a week, in any combination.

If your idea of exercise is picking up the remote, then walking a little every day will make you healthier and increase your chances of living a long life.     3     “When we say brisk, we mean a quick and energetic pace,” says Andrea Dunn. “We’re talking about walking at a pace of at least three and a half miles per hour. A brisk walk is the type of pace you’d walk when hurrying to catch a bus or rushing to get out of the cold.”     4    .

If walking is your preferred form of exercise, Dun suggests planning a one-mile route.     5    If you cover the distance in 15 minutes or less, you’re walking briskly. “Believe me, we’re not talking about strolling down the boulevard(大马路), or stopping to smell the roses.”

A．And walking is good for your health.

B．Then clock yourself while walking one mile.

C．Walking fast enough that you get winded(气喘吁吁的).

D．But don’t fool yourself into thinking you can walk slowly and call it exercise.

E．Music makes you get rid of the idea of quitting a workout.

F．And it also discovered how much time they spent doing it mattered.

G．Researchers surveyed over 7,000 men in a study published in the September issue of Circulation.

10 . According to research, about 21.5 million American children between the ages of six and seventeen are involved (参与的) in a team sport.     1     But regardless of the reasons for getting involved, children can gain a lot from sports.

A 2006 report shows that taking up sports can increase both emotional and behavioral well-being in teenagers. And increased well-being can lead to higher confidence, which results in better overall performance.     2     In addition, they usually get along well with people around them and are less likely to have bad or risky behavior.

    3     Through this process, children develop social and leadership skills and learn the value of teamwork. Children involved in sports usually have stronger and better relationships with their schoolmates and a better understanding of people from different backgrounds.

Actually, sports give children an opportunity to communicate with adults in valuable and positive ways, which can help them develop closer relationships with adults. This effect is especially great when children don’t get along well with their family members.     4    

Although most effects of sports on children are good, there can be disadvantages. If the pressure to win is overemphasized (过分强调) or the expectations of parents or coaches become too great, kids may experience lots of stress.     5     To avoid these bad effects, children should not overemphasize winning but focus on developing certain skills.

A．Being physically fit is linked to having a higher IQ.

B．They may take part in sports for fun or to develop some skills.

C．However, children hardly play sports when they become older.

D．It can cause worries, headaches, stomach aches, and muscle pain.

E．For example, children involved in sports are likely to do well in their studies.

F．Organized sports require children to work together to achieve a common goal.

G．Many children say sports have helped increase their conversations with parents.