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.

2. What is Ben Singh’s attitude towards physical activity in treatment for depression?

A．Doubtful.	B．Negative.
C．Uncertain	D．Approving.

3. What does the underlined phrase “zero in on” in the last paragraph mean?

A．Adapt to.	B．Give up.
C．Focus on.	D．Put off.

4. How does the author develop the text?

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.

2. What can we know about the participants in the study?

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.

3. What might Taylor-Piliae agree with about tai chi?

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.

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

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.     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

4 . Knowing how many kilometers or miles per hour you’ll likely cover while hiking is of great importance.     1     It’s also important to build in time for breaks and extra time in case of bad weather or harder situations than expected.

If you’re not sure what your average hiking speed is, don’t worry.     2     Naismith’s rule is considered useful and was invented by the Scottish mountaineer William W. Naismith. It’s a great way to work out how long it will take you to complete your chosen path and it takes into consideration both distance and elevation (海拔高度).

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.     3     It doesn’t include breaks.

    4     You can choose exercises that you enjoy, whether that’s running, cycling, dance classes or something else. As long as it helps you build muscle (肌肉) strength, it will help you get your average hiking speed where you want it to be. Interestingly, specific weight training also helps increase your average walking speed on the path. It’s common knowledge that hikers should focus mainly on leg strength.     5    

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 . Taking exercise can be boring. The good news is that there are some tips which we can apply to our everyday fitness routines

•Have an objective.

When we’re playing a game, there’s always an objective. It helps us focus on the task at hand and motivates us to keep playing until we win the game. Exercise should be no different. Create a clear fitness goal.     1    .

•Add an element of whimsy (奇思妙想)

Some people love video games because there’s a lot of unexpectedness and surprise.     2    . Take photos of at least 5 different flowers on a neighborhood walk. Ride a bike from one friend’s house to another.

•    3    

In a study, a team of researchers challenged 602 overweight workers from a single company to take part in a step-tracking challenge. The group asked to compete against other workers ended up walking more steps than any other groups in the study. If we’re seeking a similar motivation, look into fitness programs that encourage friendly competition.

•Team up with others.

    4    . In that same study, another group of workers was asked to divide into teams of three. Each day, one member of the group was selected to represent the entire team with his/her individual step count of the day. This approach encouraged each member of the group to try to achieve the day’s step goal.     5    . We can try to be energetic by working towards an exercise goal together with other people.

A．Compete against others.

B．Aim to walk 10,000 steps a day, for example.

C．Play against a friend to get competitive.

D．No one wanted to let their team members down.

E．And there are plenty of digital tools that can help with this.

F．We can copy these features into our own fitness game designs.

G．Getting a group to work together is also an effective way.

6 . 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

7 . For anyone who has exercised for some purposes, you probably have experienced disappointment and even a sense of lack of fulfillment.     1     Below are just some of the many reasons why you should exercise every day.

    2    

One of the biggest reasons is that it helps in weight loss. Exercising every day helps you burn a lot of calories. It also helps in toning (调整) your body and giving it a better appearance.

Regular exercise gives you better sleep quality

Sleep is very important because it enables your minds to rest for a while and this helps you reenergize. However, while you may be able to sleep, the quality of sleep you get might not always be the best.     3     It helps you increase your body’s physical activity so that you fall asleep faster and even more soundly.

Regular exercise increases your endurance

Exercising regularly will make it easier for you to work harder for a longer period without feeling fatigued. Whenever you’re under physically stressful circumstances, it’s only natural for your bodies to get tired because there is a shortage in the amount of oxygen that fuels your muscles.     4    

Exercising every day increases your brain function

When you exercise daily, you are able to boost the power of your brain and your memory.       5     The best part is that for you to achieve this, you don’t have to do tough exercises out there. You can just do moderate or light ones and achieve the same.

A．Regular exercise helps you lose weight.

B．Exercising every day can help with this.

C．This lessens your chances of falling into depression.

D．Some people look at it as hard work because it gets you all tired.

E．Exercise, therefore, enables your muscles to get the fuel they need.

F．Reminding yourself of its benefits, however, will help you stay motivated.

G．It boosts your ability to recall more things or events as it makes your neurons healthier.

8 . Sports offer so many great benefits not only to our physical health but to our mental health.     1    . So allow me to help you count the ways:

·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.     2    .

·Playing sports gives us a promotion of confidence.

    3    , which can be extremely rewarding. These goals might be to win the game, to score agoal, to perform your best, or to simply have fun. Whatever the case, setting these team or individual goals can provide heightened feelings of self-worth and confidence.

·    4    .

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!     5    , whether that should be volleyball, football, hockey, gymnastics, or any others. You’ll harvest many health benefits and have fun doing it.

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

9 . Pickleball. It’s got nothing to do with pickles — it’s a sport. It has been described as a combination of tennis, badminton and table tennis. Picture a small plastic ball soaring through the air that you need to bat back to your partner, or partners.

Many Brits are listening to their inner athlete and picking up this racket game. In the UK, there are currently around 7,000 players, according to Pickleball England. But the association aims to have more than 25,000 players by 2025and is even attempting to get the sport played as part of promotion for the 2028 Olympics.

How exactly do you play this game? Well, it can be played indoors or outdoors and it can be played as a singles or doubles game. There are a few easy-to-understand rules. The ball is served underhand and should be batted diagonally across the court. On the first two hits, the ball has to bounce, but after that, players are free to volley. To win a point, the defending side must miss the ball.

So, why is it popular? Firstly, it appears to be a game for all ages. The ball is lightweight because it’s full of holes. This means that, when batting, there is much less impact on the body than when hitting a tennis ball, for example. Elaine Brown, who is in her 50s and a regular pickleball player, told news organisation, The Guardian why she loves the sport. “It’s good exercise, it’s strategic, it can be as hard or as easy as you want it to be, and most of the time it’s just good fun.”

And the social aspect and low-impact nature of the game has been attracting players worldwide, creating a blossoming community of pickleball enthusiasts, such as celebrities Bill Gates and Leonardo DiCaprio. So, if you fancy picking it up, find your local pickleball court and give it a go!

1. What is Paragraph 2 of the text mainly talk about?

A．A new event in the Olympics.	B．The favorite sport of the British.
C．The promising future of pickleball.	D．The number of people playing pickleball.

2. What can be inferred from Paragraph 3?

A．It can be played like a volleyball.

B．You don’t have to follow any game rules.

C．Defeating the defending side is very easy.

D．The game must be played with at least one partner.

3. Why does playing pickleball have less effect on the body than sports like tennis?

A．Because it is lightweight.	B．Because it is full of holes.
C．Because it is easy to play.	D．Because it is just good fun.

4. What may be Bill Gates’ attitude towards playing pickleball?

A．Indifferent.	B．Supportive.
C．Unclear.	D．Doubtful.

10 . With the arrival of winter, the world is covered in a sheet of shining snow, and it brings an invitation to take part in exciting snow sports. Beyond the great wonderland and the great joy of sliding down hills, attending winter sports offers many physical, mental, and social benefits.

Taking part in winter snow sports is an excellent way to stay physically active during the colder months. Whether you’re skiing down a mountainside, or skiing along peaceful paths, these activities provide a full-body workout. Downhill skiing, for example, is known as a way to burn a lot of calories, making it an effective cardiovascular (心血管的) exercise. The combination of cardiovascular fitness and strength training can help keep a healthy weight, improve cardiovascular health, and keep overall physical health.

The connection between outdoor activities and mental health is well-established, and winter sports are no exception. The fresh mountain air, the amazing snowy hills, and the excitement of rushing down the hill all help to improve the feelings. Snow sports also get you in natural sunlight, which helps increase vitamin D levels.

Winter sports offer more than just personal physical and mental benefits—they create chances for social interaction (交流) and community building. Whether you’re hitting the hills with friends, joining a ski club, or taking a family snowboarding trip, these activities form a sense of friendship. Shared experiences on the mountain create lasting memories and strengthen social ties, developing a sense of belonging and connection.

The benefits of winter snow sports spread far beyond the excitement of downhill drops. Winter activities not only keep you physically fit but also benefit your mental well-being and provide chances for social communication.

Winter wonderland is waiting for you, promising a season full of joy, health, and unforgettable experiences. So, when the snow arrives, consider putting on your skis and enjoying the benefits winter sports bring to your body and mind.

1. What is the benefit of downhill skiing?

A．Keeping fit.	B．Reducing stress.
C．Improving athletic ability.	D．Building friendships.

2. What can we learn from paragraph 5?

A．Attending winter sports has lots of fun.	B．Social interaction is very important.
C．Winter sports are good for relationships.	D．Outdoor activities improve mental health.

3. What is the author’s purpose in the last paragraph?

A．To give advice on winter sports.	B．To teach methods of doing winter sports.
C．To encourage people to join in winter sports.	D．To introduce different kinds of winter sports.

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

A．The Beauty of Winter Snow Field	B．Pleasure Created by High Speed
C．Winter Snow Sports and Mental Health	D．The Benefits of Winter Snow Sports