1 . I’m a walker, logging an average of 9000 steps a day several times a week around my neighborhood. On recent trips to Copenhagen and Stockholm, I noticed tall, fit Scandinavians (斯堪法尼亚人) walking along on city streets with poles, as if they were cross-country skiing without any snow.

It was a surprise to learn that the addition of the poles makes it a more vigorous, full-body exercise than simply walking – and, as a 76-year-old looking to stay healthy while enjoying the outdoors, I decided to give it a try.

There’s plenty of help online for the new Nordic (北 欧的 ) walker: stand tall, swing your arms out as if to shake hands, and plant your poles with vigour. Then there’s the little matter of the strap (带子) on the pole. This allows the walker to grip the pole when thrusting forward and then relax that hand as the other hand pushes forward – a skill of coordination that builds stronger muscles.

For a warm-up, I started slow: Nordic walking down the hall that extends from my front door to the deck. Keeping balance wasn’t my only problem. The novel use of my arms and upper body was surprisingly demanding. After half an hour, my heart was pounding and I was sweating, but I still wasn’t much good.

Still, I carried on because there’s no arguing with the exercise’s benefits. Nordic walkers’ upper-body exercise increases their heart rate significantly more than walking without poles. And according to cardiologist Dr Aaron Baggish, with poles “you’re engaging 80 to 90 per cent of your muscles.” It also helps people with Parkinson’s, says Burrill. “We put poles in their hands and it’s amazing because they start walking with real rhythm.”

After a few clumsy days of being convinced I would never succeed, suddenly everything clicked. Not only was I able to coordinate the movements, I was aware that my heart, arms and core were getting a workout. Nordic walking is a form of exercise I expect to enjoy for years to come.

1. What inspired the writer to try Nordic walking?

A．Enjoying the outdoor skiing.	B．Observing Scandinavians walking.
C．Getting tired of simple walking.	D．Fancying a healthy lifestyle.

2. What was the main challenge for the author during the initial stages of Nordic walking?

A．Building strong muscle in the arms.

B．Using arms and upper body harmoniously.

C．Sweating with heart pounding.

D．Feeling discouraged for lack of progress.

3. What does the author want to show by mentioning people with Parkinson’s?

A．The great benefits of Nordic walking.	B．The wide practice of Nordic walking.
C．The urgency to promote Nordic walking.	D．The promising future of Nordic walking.

4. What is the author’s intention in writing this passage?

A．To persuade readers to try Nordic walking for fun.

B．To share the experience of trying a new fitness activity.

C．To emphasize the great difficulties of Nordic walking.

D．To compare Nordic walking with simple walking.

2 . In a world ruled by hard exercise and complex fitness programs, the simple act of walking is often ignored(忽略).     1     It offers physical and mental benefits that lead to total happiness.

Heart Health and Weight Management

Walking is light heart exercise that helps improve heart health by increasing blood circulation(循环).     2     Besides, regular quick walking supports in weight management by burning calories and improving digestion(消化), making it an excellent choice for those looking to throw away pounds or keep a healthy weight.

Pressure Drop and Clear Mind

Taking a relaxing walk or quick walk has been shown to give off endorphins, the body’s natural ”feel-good” materials. This leads to lower pressure levels, improved feelings, and improved mental health. Walking outdoors in nature or in a peaceful environment can provide a refreshing escape from the daily tasks.     3    

Joint(关节)Health and Free Movement

Unlike active sports, walking is soft on the joints, making it a perfect choice for people of all ages and fitness levels.     4     At the same time, it also raises the ability to move freely and easily. Walking regularly can be particularly beneficial to those recovering from pain or looking to prevent problems with joints.

Social Communication and Connection

    5     Walking clubs, group climbs, or even simple walking with a friend or family member can provide an opportunity to connect, share experiences, and create lasting memories while at the same time bringing the physical benefits.

A．It helps oil joints and make them stronger.

B．It’s a cheap way to lead a healthier lifestyle.

C．So taking a walk can make your mind relaxed and fresh.

D．A quick walk after meals has been shown to benefit the stomach.

E．It cuts down the risk of heart disease and brings down blood pressure.

F．Walking is useful exercise that can easily be turned into a social activity.

G．However, walking remains one of the easiest and most useful forms of exercise.

3 . 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.

4 . In a recent game of pickleball, my teammate and I were falling far behind other teams. It was her turn to serve. We were both standing behind the baseline, paddles(球拍) up in ready position, when she nodded at me and said, “In it to win it.”

“Really?” I looked at her, surprised by her use of a catchy expression that was new to me. My inner self was never ready to accept even the tiniest suggestion that we should be trying to win the game.

In my life off the pickleball court, I enjoy yoga, folk dancing—anything but games with winners and losers, and I always prefer to be a observer rather than a participant in the world of sports.

Then pickleball came along. Suddenly, I didn’t want to be an observer any longer. I wanted to be a player myself. Like many people, I was first drawn to the game simply as a safe COVID-19 activity. Playing outdoors with people in my neighborhood allowed me to break out of social isolation(隔离).

But my addiction to the game comes from the sport’s low barrier of entry. The equipment isn’t particularly expensive. It’s a relatively easy game to learn, and a participant doesn’t need to be especially strong, tall or fast. Little wonder that everyone can now be seen throwing a green, orange or yellow plastic ball with holes in it across a net.

Pickleball is the first game I’ve ever wanted to win. I think it’s because of the excitement I feel when I hit an unreturnable ball down the middle of the court and score a point. Participating in a sport myself rather than cheering for others provides real proof that I can still work hard to achieve goals.

So, I’ve made a long-term commitment to it. I am embracing the game as my pickleball buddies embrace me. I’d forgotten how much fun it is to socialize while, doing something active. In that playful space of the court, I am facing directly my fears of winning and losing. In the meantime, doing something outside of my comfort zone feels magical. Now I wonder what contests I might be brave enough to enter next.

1. Why was the author surprised by what her teammate said in the recent game?

A．She thought her teammate was too weak.	B．She hadn’t considered winning or losing.
C．She didn’t know what her teammate meant.	D．She misunderstood the rules of the game.

2. What is the main reason for the author’s love for pickleball?

A．It is what she is good at.	B．It allows her to make new friends.
C．It is affordable and accessible.	D．It has many health benefits.

3. How has the author benefited from playing pickleball?

A．She has overcome her fears of competitive sports.	B．She has realized her own limitations.
C．She has become a more energetic person.	D．She has recognized her talents for sports.

4. What does the author plan to do?

A．Become a professional athlete.	B．Recommend pickleball to more friends.
C．Explore some extreme sports.	D．Continue playing pickleball.

5 . One of the hardest parts of any weight loss program is staying motivated throughout it. In fact, being able to keep your motivation while trying to lose weight is the essential success factor.     1    

One of the first ways to keep your level of motivation is to create a strong plan, which will help you to see where you are headed at each stage of your program.     2     For example, make sure it includes the number of minutes you intend to exercise each day as well as what you will do to achieve each goal.

    3     Thus you can keep your motivation high during the program. So think happy thoughts. You may think about how much good you are doing to your body while you are exercising. When you eat healthier foods, imagine your heart thanking you.

Making a list of positive changes from lost weight will also help. Will you feel much better because you’ve become healthier? Will you have a better self-image because you can finally fit into that dress you’ve been admiring?     4    

The final way to stay with your weight loss program is to vary your routines. Your mind is quite likely to get bored if your weight loss program never changes.     5     Moreover, to keep from being bored with your diet, buy some new healthy living cookbooks or search Internet recipe sites to find some new healthy dishes. This can help to keep you within your calorie limits without boring you.

A．Your plan should be specific.

B．Whatever will change about your life, list it.

C．Will you make an effort to have a balanced diet?

D．So how can you stay motivated during your weight loss program?

E．Have you thought of the problems that might come up if you are too fat?

F．Another good way is to think positively about your weight loss program.

G．So start a different exercise program you might be interested in every few months.

6 . Making day-to-day activities more intense for a few minutes — such as briefly stepping up the pace of a walk — could offer people who don’t exercise some of the health benefits that exercisers enjoy, according to a new study of roughly 25, 000 adults who reported no exercise in their free time.

Those who include three one- to two-minute bursts of intense activity per day saw a nearly a 40 percent drop in the risk of death from any cause compared with those without such activity. The risk of death from cancer also fell by nearly 40 percent, and the risk of death from cardiovascular (心血管的) disease dropped almost 50 percent, researchers report online December 8 in Nature Medicine.

“This study adds to other literature showing that even short amounts of activity are beneficial,” says Lisa Cadmus-Bertram, a physical activity epidemiologist (流行病学家) at the University of Wisconsin-Madison. “So many people are daunted by feeling that they don’t have the time, money, motivation, transportation, etc. togo to a gym regularly or work out for long periods of time,” she says. “The message we can take is that it is absolutely worth doing what you can.”

The researchers were looking for bursts of intense activity that met a definition determined in a laboratory study, like reaching at least 77 percent of maximum heart rate and at least 64 percent of maximum oxygen consumption. In real life, the signs that someone has reached the needed intensity level are “an increase in heart rate and feeling out of breath” in the first 15 to 30 seconds of an activity, Stamatakis says.

Regular daily activities offer several opportunities for these bursts, he says. “The simplest one is maximizing walking pace for a minute or two during any regular walk.” Other options, he says, include carrying grocery bags to the car or taking the stairs. “The largest population health gains will be realized by finding ways to get the least physically active people to move a little more.”

1. What was found about intense activity in the new study?

A．It helped to lower the risk of death.

B．It was more beneficial to exercisers.

C．It relieved the pain of cancer patients.

D．It cured people of cardiovascular disease.

2. What does the underline word “daunted” probably mean?

A．Inspired.

B．Surprised.

C．Discouraged.

D．Confused.

3. Which activity might be suggested by Stamatakis?

A．Working out every day.

B．Taking stairs at an even pace.

C．Keeping running at a high speed.

D．Adding short bursts to a regular walk.

4. What might be a suitable title for the text?

A．The Simplest Daily Exercise Activities

B．Brief Intense Activities Can Be Helpful

C．The Guidance on Brief Intense Activities

D．Regular Exercise Is Necessary for Everyone

7 . The benefits of walking are many, but deciding how many miles to cover and how much time to spend walking each day is another matter.

Studies have shown that the average American takes between 3,000 and 4,000 steps daily doing everyday tings — about 1.5 to 2 miles.     1     But the Centers for Disease Control and Prevention (CDC) advises most adults to aim for 10,000 steps a day or about 5 miles. And the recommendation contributes to more positive health outcomes.

    2     You can measure your efforts in quantities of time instead. “As a walker, you should aim for at least 30 minutes per day, or a total of 150 minutes per week,” says Austin, a licensed psychotherapist. What’s more, if 30 minutes of walking is unrealistic for you to do all at once, then breaking it up into three short, 10-minute sessions.     3    

It may also be helpful to health to make walking a part of one’s daily routine. People can take the stairs instead of the elevator, park at the other end of the lot and walk a further distance to a store’s entrance when shopping.     4     Then walk the rest of the way home. All these additional steps can be acquired creatively, beyond fixed walking time.

On top of such physical benefits, walking has been shown to improve sleep and mental health including mood and self-esteem.     5     Therefore, it is free and well accepted by the majority of people. If one is ready to improve overall levels of fitness, walking ticks all the right boxes.

A．Combine walking with everyday routine.

B．They will provide the same health benefits.

C．What if counting results by miles isn’t your thing?

D．Still, why not get off public transportation a stop early?

E．Walking sessions should be continuous to be beneficial.

F．That amount alone has been shown to lower one’s death risk.

G．Walking requires no special equipment, gym membership or training.

8 . The Color Run, also known as the Happiest five-kilometer on the Earth, is a unique event that celebrates health and happiness. It might be the perfect event to add to your community, company, or organization. Maybe you will consider it difficult to organize an event.    1    

Get the exact number of runners. You can create an online sign-up form through your website or email.    2     By doing so, you can order the right amount of color run powder (粉末).

Make sure runners make good preparations.     3     Note this in your pre-registration forms and event notices to spread the news. Meanwhile, encourage them to wear sunglasses to protect their eyes from powder dust.

    4     They can take professional photographs of the event for you to share on your website, social media, or with the local newspaper. At the same time, consider having photo chances available at the start and finishing lines for runners to have a little fun with their own groups.

Have a group warm-up before the run.     5     Give everyone a color powder packet and count down from 10. When they get to 0, they can each throw their packet, giving everyone a splash (溅) of color before heading off on the race.

A．Hire a photographer or two.

B．Get a DJ at the start and finishing lines.

C．The following tips can help you get it going.

D．It ensures that you know how many people will attend.

E．You can tell every runner wear white clothing to increase the effect of the activity.

F．Someone can lead a fun warm-up to make sure everyone is ready to walk and run.

G．Some Color Runs are also designed for kids, with shorter distances and easier pathways.

9 . I’m a hiker –“born to hike”, as my husband likes to joke. It does my heart and soul good to take a pack and head out on a trail, especially when I’m alone and can let my mind wander where it will. The experience of hiking is unique, research suggests, conveying benefits beyond what you receive from typical exercise. Hiking in nature is not only good for our bodies, but also good for our moods, our minds, and our relationships.     1    

Hiking keeps your mind sharper than many other forms of exercise.     2     But research suggests that hiking doesn’t just feel good, it might also keep my brain in top shape.

    3     Exercise in general can be a good way to decrease stress. But what sets hiking apart from other forms of exercise is that hiking can happen almost anywhere and give you that dose of nature you need to stay happy.

Hiking can increase our creativity. I’m sure I’m not alone in finding that walks in nature let my mind wander freely in creative directions.     4     Studies have found connections between creative thinking and nature experiences, too.

Hiking helps strengthen a positive relationship with the natural world. Besides being good for us, hiking may also help the world around us. After all, if we can walk and cover longer distances, we could use cars less and reduce our carbon footprint.     5     It increases our connection to nature. Developing a positive relationship with the natural world can help us to care about its fate, making us more committed to conservation efforts.

A．Hiking helps to keep you calm and happy.

B．Hiking and writing have strong connections.

C．Beyond that, hiking benefits our planet indirectly.

D．Here is what science is saying about the benefits of hiking.

E．In fact, I’ve written many of my songs while hiking on a trail.

F．This all goes to show that hiking may be one of the best ways to move your body.

G．Being a professional writer, I sometimes have trouble taking the time to hike in the middle of my workday.

10 . Many of us start exercising in the hope of losing unwanted pounds. Unquestionably, aiming to be more active is a good thing. But if the main reason is to lose weight, your resolution could very well come to nothing.

For starters, exercise is typically futile for weight loss. Take walking for example. A 150-pound person who walks for 30 minutes will burn, on average, around 140 calories. That’s equal to one can of soda — not exactly a great return on your investment of time and effort. It’s much easier just to skip the soda.

When exercise is added to a diet, the results are equally unimpressive. Researchers found that a combination of dieting and exercising brought no greater weight loss than dieting alone after six months. At 12 months, the diet-and-exercise combination showed an advantage, but it was slight — about 4 pounds.

In studies where exercise has produced meaningful weight loss, participants burned at least 400 to 500 calories per session on five or more days a week. To achieve that, a 150-pound person would need to walk a minimum of 90 minutes or run 30 minutes per day. In short, sessions need to go well beyond what most of us are willing or able to do. And even if we manage to make that much effort, our bodies often compensate (抵消) by eagerness for more food and slowing down metabolism (新陈代谢), effects that over time limit how many pounds we lose.

When exercise fails to meet our weight-loss expectations, we often stop working out. Perhaps the biggest problem with exercising to drop pounds is that it turns physical activity into punishment — a price we have to pay for a slimmer body. How many times have you heard someone say “I’ll need to do extra exercise” after eating too much? We treat exercise as a form of self-punishment for being “bad.” In this case, we’re unlikely to keep doing it for very long.

The conclusion is that we’re more likely to treat exercise positively and actually do it when we focus on our well-being rather than our weight.

1. What does the underlined word “futile” in paragraph 2 mean?

A．Necessary.

B．Popular.

C．Dangerous.

D．Useless.

2. What happens when you run 30 minutes on a daily basis?

A．You will burn 140 calories every day.

B．You will lose 4 pounds in a month.

C．You might have a higher metabolic rate.

D．You might eat more than usual.

3. Why do people who want to lose weight through exercise often give up?

A．They are unlikely to really enjoy it.

B．They find it too challenging physically.

C．They have difficulty resisting (抵抗) delicious food.

D．They turn their attention to their well-being.

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

A．How long should you exercise a day to lose weight?

B．What are the best exercises for losing weight?

C．Weight loss: why exercise is the wrong path

D．Exercise and weight loss: a pair of brothers