Intense physical exercise is not the only way to better health. Studies show that walking several times a week can lower risk of many diseases. They include heart disease, stroke, diabetes, bone loss, arthritis (关节炎), and depression. Walking also can help you lose weight.
Fast walking is good for the heart. It lowers the blood pressure. It raises the amount of good cholesterol（胆固醇）in the blood. Researchers say walking can sharply reduce the risk of suffering a heart attack.
Studies have also shown that walking for 30 minutes a day can delay and possibly prevent the development of diabetes. People who are overweight have an especially high risk to develop this disease.
Walking strengthens the muscles and builds up the bones that they are attached to. Studies show that walking could decrease the risk of developing osteoporosis （骨质疏松症）. Walking can also help ease the pain of arthritis in areas where bones are joined. This is because walking strengthens the muscles around the bones.
Experts say walking is one of the safest ways to exercise. There is a low risk of injuries. So it is good for people who are starting an exercise program for the first time and for older people.
A walking program is easy to start. You should wear loose clothes and good shoes. There are shoes that are designed especially for lots of walking.
How fast should you walk? For the best effect, doctors say you should walk fast enough to cause you to breathe hard. Yet you should still be able to talk. Let your arms move freely while you walk.
There are no rules to starting a walking program. You might walk short distances. Or you might walk up hills to strengthen your leg muscles. Health experts say you can gain the most from a walking program if you walk at about five kilogmeters an hour for 30 minutes a day. You should do this about five times a week.
| Walking to ( |
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Superiorities to other exercises |
Tips to walkers |
| Reducing the risk of a heart attack ( Raising good cholesterol |
Being ( |
Wear loose clothes and good shoes |
| Walk fast enough to cause you to breathe with ( |
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| Controlling the development of diabetes Help you lose weight |
Walk with your arms move ( |
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| Decreasing the risk of osteoporosis and arthritis Strengthening the muscles ( |
Being easy to start ( |
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| Lowering the risk of other diseases, such as stroke, depression and etc. |
The Internet is an amazing information resource. Students, teachers, and researchers use it 31 an investigative tool. Journalists use it to find information for stories. Doctors use it to learn more about unfamiliar diseases and the 32 (late) medical development. Ordinary people use it for shopping, banking, bill-paying, and 33 (communication) with family and friends. People all over the world use it to connect with individuals from 34 countries and cultures.
35 , while there are many positive developments 36 (associate) with the Internet, there are also certain fears and concerns. 37concern relates to a lack of control over 38 appears on the Internet. With television and radio there are editors to check the accuracy or appropriateness of the content of programs, and with television there are restrictions 39 what kinds of programs can 40 (broadcast) and at what times of the day. With the Internet, parents cannot check a published guide to determine what is suitable for their children to see.
Alice always wanted to be a singer. Music was the 31 important thing in her life but, to tell you the 32 (true), she took lesson for years, practised every day, 33 in spite of all this, her voice didn't improve. Honestly, it didn’t get better, it just got 34 (loud).
Her teacher finally gave 35 and stopped the lessons, but Alice refused to quit, and one day she decided to give a concert and invited her former teacher to attend.
The teacher was very worried about 36 to say after the performance. She knew it 37 be terrible and it was. She didn't want to tell a lie, but she didn’t want to hurt Alice’s feelings 38 . Finally, she got an idea and went backstage to greet her former pupil.
“Well”, said Alice, “what did you think of 39 performance?”
“My dear,” said the teacher, “you’ll 40 be better than you were tonight.”
In France, most of the people want to have a very long time for lunch. In Britain it doesn’t seem to be important 31 people take a cup of tea and a very quick sandwich and it’s OK.
Another very 32(surprise) thing for the foreigner is the way the people obey the law — you seem to have much more discipline 33 in France, and you respect the police 34 more than we do. For instance, people park their car 35 , and they know it is forbidden 36 they do it — in Britain people don’t do that.
In England, it’s 37 (easy) to feel alone. People don’t bother you, don’t look after you or worry 38 you so much, so it’s easy to get lost or to hide away here. When you’re in the United States people want to know 39____________ you are, they tend to speak to you, to find out who you are,40 you’re doing.
We may look at the world around us, but somehow we manage not to see it 31 whatever we’ve become used to suddenly 32 (disappear). Take, for example, the neatly-dressed woman I used to see.
For three years, no matter 33 the weather was like, she was always waiting at the bus stop around 8:00 a.m. On 34 ________ (snow) days, she wore heavy clothes and a pair of 35 ____________ (wool) gloves. Of course I remember all 36 _______ only after she was seen no more .It was 37 that I realized how much 1 expected to see her each morning.
“Did she have an accident? Something 38 ______ ?” I thought to myself about her disappearance. Now that she was gone, I felt that I 39 __________ (know) her. I began to realize that part of our daily life probably includes such chance meetings 40 _________ familiar strangers: the milkman you see at dawn, and the twin brothers you see at the library. Such people are important markers in our lives. They add weight to our sense of place and belonging.
In ancient times, the most important examination was spoken, not written. In the schools of ancient Greece and Rome, testing usually consisted 31 saying poetry aloud or giving speeches.
Generally, however, modern examinations are written. The written examination, where all students are tested on the same questions, was probably not known 32_________ the nineteenth century. Perhaps it came into 33 (exist) with the great increase in population and the development of modern industry.
Two types of tests are 34 (common) used in modern schools. The first type is sometimes called an “objective” test. It 35 ___________ (intend) to deal with facts, not personal opinions. On objective tests, the student has just one task: he must recognize the correct answer and then he must copy its letter or number onto his examination paper. Sometimes there is 36 answer sheet on which the four letters or numbers are printed. Then the student only has to circle the one 37 go with the correct answer.
For testing some kinds of learning, however , such a test is not very satisfactory. A lively student 38 guess the correct answer without really knowing the material.
For a clearer picture of 39 the student knows, most teachers use another kind of examination in addition to objective tests. They use “essay” tests, and the tests require students to write long answers to broad, general questions. When some essay questions are used along with some objective questions, 40 , a fairly clear picture of the students’ knowledge and ability can usually be obtained.