1 . 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. |
A.Inspired. |
B.Surprised. |
C.Discouraged. |
D.Confused. |
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. |
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 |
2 . We all know about the health benefits of swimming. It offers a great exercise for the body — it builds patience, muscle strength and cardiovascular (心血管的) fitness. If you don’t mind getting wet, it can be fun too.
Cold-water swimming is sometimes called “wild swimming”, namely swimming in natural areas including ponds, rivers and the sea. Jumping in gives a short sharp shock to the body, but many participants say that they have got used to it. A cold dip might wake you up, but research has found that it can have much bigger benefits than that for your body and mind.
But what is it that people are gaining from this cold and uncomfortable experience? Doctors say that getting into cold water causes a stress response, but the more you do it, the less stress you will have. It’s also thought to have a strong anti-anger effect.
A.It can also improve your health and happiness. |
B.People of all ages join the activity, even little kids. |
C.Cold-water swimmers should make full preparations. |
D.So, if you’re convinced that this is for you, take advice. |
E.But who would enjoy swimming in water that is ice cold? |
F.But there are bigger benefits to this stress-reducing exercise. |
G.Cold-water swimming has reportedly cured certain health conditions. |
3 . Trying to motivate yourself to exercise can sometimes feel like a fruitless attempt. Here are some tips on setting your mind on getting active, and getting fit.
Make your fitness goals known. Tell your family, friends and co-workers about your fitness goals and encourage them to ask you how your goals come along.
Make an appointment with your doctor. Ask the doctor about your health condition and how becoming more physically fit can help you become healthier.
Consider healthy living, not just workouts. Even if you spend three hours a week in the gym, what of the other 100-plus waking hours each week? Fit people keep energetic during their entire day.
Do it for charity.
A.Hire a personal trainer. |
B.Then ask for some suggestions. |
C.Focus on what matters most to you. |
D.Some of us get great satisfaction from helping others. |
E.The ongoing everyday activity leads to a whole lot of fitness. |
F.Documenting your workouts and progress is a good way to hold yourself accountable. |
G.Knowing that everyone is watching you provides great motivation to stick to your goals. |
4 . Through interacting with people and the outdoors, a cycling holiday can boost both your physical and mental well-being. We have researched the best routes for the perfect cycling holiday here in the UK. With locations across the UK, you’ll be sure to find your next cycling destination here.
Camel Trail
The best cycling route here in the UK is the Camel Trail in North Cornwall. Stretching 27.8 km from Padstow to Wenfordbridge, this cycling route is not only a fairly flat cycle, but is also home to some breathtaking views of the coast and family-friendly camping spots. Perfect for families, the Camel Trail follows alongside sandy beaches and villages along the way, meaning there’s more to discover.
Tissington Trail
The Tissington Trail takes you from Ashbourne in the Derbyshire Dales, all the way up to Parsley Hay. Taking you through the south of the beautiful Peak District, the Tissington Trail follows an old railway line which still has the former station platforms. Filled with lots of history and nature, and only a 25-minute drive to Alton Towers for a bit of added fun, this holiday is jam-packed with plenty to do for the whole family.
Derby Canal Path and Cloud Trail
The Derby Canal Path and Cloud Trail stretches 21.4 km from Derby to the market town of Loughborough. Taking you along the picturesque countryside, and waterside sections, this cycling route has it all. Local attractions on the route include Melboume Hall and Gardens, and Melboume Animal Farm.
Marriott’s Way
The Marriott’s Way is another long distance cycle and footpath that starts in Norwich and finishes in Reepham. Perfect for cycling through Norfolk’s picturesque woodlands, the Marriott’s Way also passes through picturesque small towns and villages including Attlebridge, Whitwell, and Theme Thorpe. The Marriott’s Way cycling trail has the steepest ascent out of the four best cycling holidays, so may be the best for those who are keen riders.
If you choose to venture out on a cycling holiday this year, you’ll feel the benefit of spending time with family and friends while exploring some of the UK’s most scenic and enjoyable cycling routes. Take your pick from our best cycling holidays in the UK for your next staycation, whether you’re a novice rider or looking for a challenge.
1. What can people gain from a cycling holiday?A.Improved cycling skills. |
B.Better mood and stronger body. |
C.Increased knowledge of the ocean. |
D.Deepened understanding of green travelling. |
A.Camel Trail |
B.Tissington Trail |
C.Derby Canal Path and Cloud Trail |
D.Marriott’s Way |
A.To discuss the benefits of cycling. |
B.To encourage people to go cycling. |
C.To introduce some cycling holiday tracks. |
D.To analyze the differences among the four routes. |
5 . Benefits of Sports
Doing sports is a physical, mental and social adventure. It’s a great way for children to take a break from studies and release extra energy. It also helps them lead fuller and happier lives as regular sports have proven beneficial to overall well-being.
The physical benefits of doing sports are probably the most obvious. Regardless of your fitness level when you start playing sports, you’ll notice an increase in your overall fitness once you’re involved.
Children who participate in sports might also benefit from the social aspect, feeling part of a group, building up responsibility and leadership.
Discipline is another social advantage. Most organized sports require a strict training and practice schedule. As a student-athlete, you need to balance studies and athletics.
There is no shortage of reasons to find a sport to get involved in. Are you ready to go? Pick one and get moving!
A.It’s not just your body that benefits from sports. |
B.Therefore, playing sports is going to make you more fit. |
C.But remember, a child’s self-worth should not be distinguished by victory or loss. |
D.If you play group sports, you’ll be part of a team that takes direction from a coach. |
E.Nearly every sport requires physical activities and the competitive skills. |
F.Among these, learning how to function as part of a team is the most important advantage. |
G.Only with strict discipline can you be successful both in the classroom and in the sports field. |
6 . Yoga has a well-deserved reputation for helping improve balance and flexibility and for inducing calm and relaxation.
·Reduce stress and reduce pounds. Yoga helps deal with stress.
·Move well and eat well.
·
Yoga is a very reasonable form of exercise, but you have to choose the right type. A 2021 study found no difference in weight loss totals for participants practicing a gentle, restorative yoga versus a more vigorous type of yoga.
A.Make weight loss last. |
B.Learn about cognitive skills. |
C.Studies show that high levels of cortisol can lead to an increase in fat. |
D.Several studies have confirmed that doing yoga does raise cortisol levels. |
E.Yoga helps break old dietary habits and related unconscious patterns of behavior. |
F.Actually, the best yoga is the practice that fits for you — the one you’ll commit to. |
G.But as for weight loss, many people assume other types of exercise will benefit more. |
7 . What Are the Physical Benefits of Exercise?
Exercise is often thought of as activities that help a person lose weight or prevent weight gain. Having a body that is slimmer and trimmer is certainly one of the physical benefits of exercise, but there are many others.
Exercising can help strengthen the muscles.
Diet pills may help a man shed weight but they will not help him build or strengthen his muscles. The physical benefits of exercise are generally experienced simultaneously.
Working out can make the bones stronger.
Exercise also strengthens bones, which becomes more important the older a person gets. Bones go through a natural process of breaking down the rebuilding.
Many people are concerned with looking older. Slowing and reversing the effects of aging are benefits of physical exercise. Cellulite (皮下脂肪团), for example, can make a young woman appear older than she is.
A.Many people want to change or improve their bodies. |
B.Taking regular exercise can reduce the effects of aging. |
C.As people grow older, however, the rebuilding process slows unless it is stimulated. |
D.Training also reduces the negative physical effects which a person feels when he ages. |
E.Exercise has the ability to help a person change his body shape, and make him stronger. |
F.The appearance of cellulite can be diminished with basic exercises such as walking or jogging. |
G.These include strengthening the bones, strengthening the muscles, and reducing the effects of aging. |
8 . Nowadays, are you sitting more and more? Take a moment to think about your sitting habits. You’re probably sitting while reading this.
People know sitting too much is unsuitable, and most of us naturally feel a little guilty after a long-time TV watching. But what problems gradually exist when we seat ourselves for nearly eight hours per day? A study on nearly 8000 adults suggests that there’s a direct relationship between the time spent sitting and our risk of early death from any cause.
“Sit less, move more” is what the Heart Foundation encourages us to do.
A.Now it’s time to get up and move around. |
B.It is quite usual for you to remain seated in a business meeting. |
C.As the total sitting time increases, so does the danger of early death. |
D.But the function of this rule is just too simple and abstract to benefit us a lot. |
E.The experts suggest that more exercise should be done to reduce sitting time. |
F.It is reported that many people have spent more than 6 hours sitting or lying. |
G.Various specific and detailed guidelines have been made to inspire people to reduce sitting time. |
9 . If you’re a runner who secretly hates running, here’s some good news: settling into a leisurely jog rather than an all-out run may actually be better for your health in the long term.
A team from Denmark followed over 5, 000 people taking part in the Copenhagen City Heart Study, and tracked whether they were non-joggers, or joggers who kept a slow, moderate (中等的), or fast pace. The participants’ health was tracked over the next 12 years, and so was their mortality (死亡率): 28 of the joggers and 128 of the non-joggers died.
The connection was this: Joggers of mild and moderate intensity had a lower risk of death than the fast joggers. In fact, the lowest mortality risk was that of the mild intensity joggers. The fast-paced joggers had about the same mortality rate as sedentary (久坐的) people. This suggests that there may be an upper limit to hard exercise, after which the benefits fall off.
“The U-shaped association between jogging and mortality suggests there may be an upper limit for exercise amount that is best for health benefits,” said study author Peter Schnohr. “Anything more is not just unnecessary; it may be harmful.” From the current study, jogging just three times per week, for less than 2.5 hours per week was associated with the lowest overall mortality risk.
There have been a lot of mixed messages about the “right” amount of exercise and what intensity is best. The World Health Organization has suggested that the current 150 minutes per week recommendations are strenuous for most people to tackle, and that expectations should be lowered, since, after all, anything is better than nothing. Everyone probably has a level of activity that feels best to him or her. But at least the growing consensus seems to be that more — if you’re pushing yourself very hard— is not necessarily better. And it may even be worse.
1. What was the study designed to find out?A.The relation between exercise amount and health. |
B.The difference between non-joggers and joggers. |
C.The advantages of jogging over running. |
D.The common causes of death from exercise. |
A.Those jogging just three times per week. | B.Those jogging 150 minutes per week. |
C.Those fast-paced joggers. | D.Those slow-paced joggers. |
A.The early bird catches the worm. | B.Wealth is nothing without health. |
C.To go beyond is as wrong as to fall short. | D.Enough exercise brings about happiness. |
A.Intense. | B.Wide-ranging. |
C.Necessary. | D.Far-reaching. |
A.Why Jogging May Be Better For Your Health Than Running? |
B.Can Jogging Increase Your Weight? |
C.How Does Jogging Affect Your Health? |
D.How Often Should Beginners Run? |
10 . If a president, a legendary philosopher, and one of the best-selling authors of all time credited the same secret for their success, would you try to follow it too? What if the secret was something you already knew how to do? In fact, you probably do it every day. Here’s what Friedrich Nietzsche wrote: “It is only ideas gained from walking that have any worth.” Thomas Jefferson: “Walking is the best possible exercise. Habituate yourself to walk very far.” And Charles Dickens made his point: “If I could not walk far and fast, I think I should just explode and perish (死亡).”
Researchers have traced numerous connections between walking and generating ideas. A Stanford University study found that participants were 81 percent more creative when walking as opposed to sitting. According to the study, walking outside — versus on a treadmill (跑步机) — produces the most novel and highest-quality ideas in participants who walked and then sat down to do creative work.
The movement aspect of walking is obviously key. You’ve probably heard the phrase Exercise your creativity, which refers to the brain as muscle. Our creative mindset is triggered by physical movement, which is exactly why walking — with your dog, a friend, or alone — feeds creative thinking. Just by going outside, you are stepping out of your habitual surroundings and your comfort zone, which is necessary if you want to open your mind to new possibilities.
Research has shown that immersion in nature, and the corresponding disconnection from multimedia and technology, increased performance on a creative problem-solving task by a full 50 percent in a group of hikers.
So why not set a creativity goal that starts with walking? Turn off your phone and give yourself the chance to be present in the world, to hear conversations and natural sounds, to notice the way people move, the way the sun reflects in a puddle. Walk not just for exercise. Walk for wonder.
1. What is the purpose of paragraph 1?A.To inform us of the examples of these great minds. |
B.To stress the importance of walking. |
C.To explain why walking is popular with people. |
D.To show the great influence of the great minds have on us. |
A.By going outside, one can’t help but get distracted by the scenery. |
B.Walking on a treadmill makes participants do the most creative work. |
C.It is necessary to walk out of your habitual surroundings and comfort zone. |
D.Absorbed in multimedia and technology, hikers can increase performance on creative problem-solving tasks. |
A.Caused. | B.Changed. | C.Covered. | D.Cured. |
A.Developing a good habit of walking. |
B.Benefits of walking. |
C.New possibilities of walking. |
D.Walking for a more creative mind. |