1 . Has anyone ever told you, “Stand up straight!” or scolded you for sitting lazily at a family dinner? Comments like that might be annoying, but they’re not wrong.
If your posture isn’t good enough, your muscles have to work harder to keep you upright and balanced. Some muscles will become tight and inflexible.
So what does good posture look like? If you’re sitting, your neck should be vertical, not tilted forward. Your shoulders should be relaxed with your arms close to your trunk. Your knees should be at a right angle with your feet flat on the floor. But what if your posture can’t be that great?
It’s also not enough to just have good posture. Keeping your muscles and joints moving is extremely important. In fact, being still for long periods with good posture can be worse than regular movement with bad posture.
A.Try redesigning your environment. |
B.You adjust your body unless you feel tired. |
C.So if you sit a lot, get up and move around on occasion. |
D.And the big one that we all experience every day is gravity. |
E.Besides, poor posture leads to extra wear and tear on your joints. |
F.Posture can even influence your emotional state and your sensitivity to pain. |
G.Your posture refers to the way you hold your body when you’re sitting or standing. |
2 . Lots of people find it hard to get up in the morning and put the blame on the alarm clock. In fact, the key to easy morning wake-up lies in resting your body clock
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• Rethink mornings. Now that you know why you want to wake up, consider re-arranging your morning activities. If you want time to have breakfast with your family, save some time the night before by setting out clothes, shoes, and bags.
• Keep your sleep/wake schedule on weekends. If you’re tired out by Friday night, sleeping in on Saturday could sound wonderful. But compensating (弥补) on the weekends actually feeds into your sleepiness the following week, a recent study found.
• Keep a record and evaluate it weekly. Keep track of your efforts and write down how you feel. After you’ve tried a new method for a week, take a look at your record.
A.Get a sleep specialist. |
B.Find the right motivation. |
C.A better plan for sleep can help. |
D.And consider setting a second alarm. |
E.If the steps you take are working, keep it up. |
F.Stick to your set bedtime and wake-up time, no matter the day. |
G.Reconsider the 15 minutes you spend in line at the cafe to get coffee. |
There is a saying, “An apple a day keeps the doctor away.” Although eating properly is important, being kind to others is also good for your health. Recent studies show that people who do kind acts are more relaxed, happier, and healthier than other people.
In one study at Arizona State University, researchers found that many volunteers experienced a sudden feeling of joy, followed by a long period of calmness, after doing a kind act. This feeling, called “a helper’s high”, may actually help reduce stress as the body produces natural painkillers.
Stress can cause serious health problems. It can lead to high blood pressure and heart disease, and it can also lead to overeating and sleeping problems. However, the study found that volunteers had fewer stress-related health problems when they did helpful things for other people.
The study also found that people who did nice things for others felt better about themselves as well. They had higher self-respect, and were happier. Many believe this is because volunteers spend more of their time with other people. People who are more outgoing are often healthier.
Another study at the University of Michigan’s Survey Research Center confirmed the health benefits of volunteering. A ten-year study of 2,700 men in Michigan showed that people who volunteered lived longer than those who didn’t. Although you shouldn’t need a reason to be helpful, it is nice to know that kindness may help you live longer.
1. According to Paragraph 1, what do recent studies show?2. According to the passage, what serious health problems can stress cause?
3. Please decide which part is false in the following statement, then underline it and explain why.
>When volunteers did helpful things for other people, they had fewer stress-related health problems, felt better about others and respected others more.
4. Besides the benefits mentioned in this passage, what do you think are some other benefits of volunteering? Why? (In about 40 words)
4 . Health and fitness help a person live a good and healthy life. Often due to various pressures, we tend to ignore our health.
It is important for everyone to devote some time to health and fitness.
Additionally, it is important to relax our body. We should have at least six to eight hours of sleep every day. It helps in improving our immune (免疫) system and protects us against diseases.
A.Fitness levels decide the quality of life. |
B.Health and fitness are interrelated to each other. |
C.It also helps in keeping us calm and relaxes our mind. |
D.For instance, we may have a tendency to catch a cold easily. |
E.If we keep our body fit, we can enjoy life in a better manner. |
F.There are some activities which everyone should do in our life. |
G.This makes our body suffer and we will catch other diseases. |
World Health Day is celebrated every year on April 7, the founding day of the WHO.
6 . Daily life has its satisfactions, such as the perfect reply to a friend’s text message, the first after-work drink, or the unexpected gift.
Somehow we have pushed this pleasure to the back of the queue. A third of American adults report sleeping less than the recommended seven hours. Many of us feel under-rested. For some, the problem is modern life: emails, to-do lists and screens.
Now there’s increasing evidence that a lack of sleep is associated with higher risk of depression, cancer, and other problems. Research published in the European Heart Journal reports that heart disease was lower among people who went to sleep between 10 p.m. and 11 p.m., no matter how long they slept.
But after the appearance and rise of sleeping aids, is sleep the next part of human experience that will become increasingly tracked, counted and compared? We sigh at LinkedIn users who claim to wake up at Sam and learn Mandarin while meditating. But when people overcommit to sleeping well, it can be counter-productive.
Espie says we each have a sleep pattern that we figure out through trial and error. Genetically, some humans are larks and some are owls; the larks may just have better cardiovascular health. For an owl to try to fight their natural schedule, and sleep earlier, wouldn’t necessarily help.
Basic sleeping advice is notably consistent, including keeping a regular pattern, cutting back on alcohol and caffeine and taking away all bedroom distractions. Instead of just loading sleep advice on individuals, we could integrate aspects of it into public health.
A good night’s sleep is a profound pleasure. As far as possible, it should also remain a simple one.
A.Such research is all well and good. |
B.The risk is that we ignore the problem. |
C.Then there are those who can’t sleep when they try. |
D.For other people, it’s the demands of work or family. |
E.But does any of these really compare to the joy of going to sleep? |
F.Schools could start later to coincide with children’s body rhythms. |
G.Stressing ourselves out about a lack of sleep can worsen the problem. |
7 . How to boost your immune system
On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms.
Now, researchers are exploring several factors, hoping to help you strengthen your immune system.
Like any fighting force, the immune system army marches on its stomach.
Modern medicine has come to appreciate the closely linked relationship of mind and body. A wide variety of sicknesses, including stomach upset, and even heart disease, are linked to the effects of emotional stress.
Regular exercise is one of the pillars of healthy living.
A.Your first line of defense is to choose a healthy lifestyle. |
B.But sometimes it fails: A virus then invades and makes you sick. |
C.Healthy immune system warriors need good, regular nourishment. |
D.Scientists are actively studying the relationship between stress and immune function. |
E.That doesn’t mean the effects of lifestyle on the immune system shouldn’t be studied. |
F.It lowers blood pressure, helps control body weight, and protects against a variety of diseases. |
G.Despite the difficulties in measuring the relationship of vitamins to immunity, scientists are making progress. |
8 . Going to sleep at a certain time is associated with a lower risk of developing heart disease, according to researchers. A team led by the U.K. -based University of Exeter found that going to sleep between 10 and 11 p.m. was beneficial compared to earlier or later bedtimes.
The research included 88,000 participants in the U.K. Biobank who were recruited between 2006 and 2010. The average age of the group — ranging from 43 to 79 years old — was 61 and 58 percent were women. Participants filled out demographic (人口统计的), lifestyle, health and physical questionnaires, according to a European Society of Cardiology news release. The study looked at the association between objectively measured sleep onset timing and cardiovascular disease using wrist-worn accelerometers, collecting a week’s worth of data.
Using Cox proportional hazards models, an age- and sex-controlled base analysis found that sleep on set time of 10 to 10:59 p.m. was associated with the lowest incidence of cardiovascular (心血管的) disease. Another model that controlled for sleep duration, sleep irregularity and established cardiovascular risk factors like smoking status and body mass index did not reduce the impact of the association.
There was a 25 percent higher risk of cardiovascular disease with sleep onset at midnight or later, a 12 percent greater risk for 11 to 11:59 p.m. and a 24 percent raised risk for falling asleep before 10 p.m. compared to sleep onset from 10 to 10:59 p.m. More than 3,170 cases, or 3.6 percent, were reported during an average follow-up period of nearly six years. Sensitivity analyses revealed the association with increased risk of cardiovascular disease was stronger in women, with only sleep onset earlier than 10 p.m. significant for men.
“The body has a 24-hour internal clock, called circadian rhythm (昼夜节律), that helps regulate physical and mental functioning,” study author David Plans of the University of Exeter said in a statement. “While we cannot conclude causation from our study, the results suggest that early or late bedtimes may be more likely to disrupt the body clock, with adverse consequences for cardiovascular health.”
1. How many participants are male in the study?A.34,320. | B.51,040. | C.53,680. | D.36,960. |
A.Sleeping regularly. | B.Sleeping at a proper time. |
C.Adjusting the body clock. | D.Increasing sleep time. |
A.9:00 p.m.. | B.10:30 p.m.. | C.11:00 p.m.. | D.12:00 p.m.. |
A.By listing data. | B.By giving example. |
C.By analyzing causes. | D.Ry describing a process. |
9 . Is Fresh Air Really Good for You?
We all grew up hearing people tell us to “go out and get some fresh air.”
Recently, people have begun studying the connection between the natural world and healing(治愈).
A.Fresh air cleans our lungs. |
B.So what are you waiting for? |
C.Being in nature refreshes us. |
D.Another side benefit of getting fresh air is sunlight. |
E.But is fresh air really as good for you as your mother always said? |
F.Just as importantly, we tend to associate air with health care. |
G.All across the country, recovery centers have begun building Healing Gardens. |
10 . A Spanish company Siesta&Go has opened the first public napping (小睡) space in Madrid. It promises people a quiet rest in the middle of the city’s business center.
Napping spaces are nothing new; places to rest are already set up in other big cities in the world. But the idea would appear to work well with the culture of Spain, where people traditionally take an afternoon nap, called siesta.
The Madrid nap space recently opened with 19 beds. People can use them by the minute or by the hour, and they can also choose either a private or shared room. An hour of napping inside a private room costs about $15.
Siesta &Go provides all bedding, clean nightshirts and other materials. Nippers can request to be woken up when their time is up. It also offers areas to work, with armchairs, newspapers and coffee for those not wishing to sleep.
Philip Marco is one happy customer. Marco says he gets tired during the day because of hard work. He says a siesta is the perfect way to build up energy. “I come for about 30 minutes or something like that. That is usually enough for me to be full of energy.”
While many Spanish people love their naps, others like Carlos Villarroja say they are just too busy to keep the tradition. “It’s a Spanish tradition, but I think it’s more of a legend (传说) than a tradition. Because of the lifestyle and the working hours, we have very little free time for a siesta at least during the week.”
But many health experts believe there is evidence that taking a short nap can be very good for the body and mind. Scientific studies show that taking a siesta can also prevent illness and lower blood pressure.
1. What is not allowed for customers to do?A.Sleep for free. | B.Choose a private room. |
C.Use it as an office. | D.Share a room with others. |
A.Costly. | B.Helpful. |
C.Comfortable. | D.Convenient |
A.It is not necessary to take a nap. |
B.They can treat high blood pleasure. |
C.People have no time to take a nap. |
D.It’s not true that Spanish people like naps. |