These days, are you spending more time feeling guilty about not working out than working out? If so, you’re probably the kind of lapsed boomer. You’ve joined the 4-in-10 adult Americans of all ages who admit they’re not physically active at all, according to the President’s Council on Physical Fitness and Sports.
Exercise experts like Richard Cotton and Cedric Bryant have heard it all before — busy boomers complaining that, between car pools and van pools and making ends meet, they hardly have time for a movie, much less regular exercise. Here are some of their best tips.
Prepare.
Plan your workout wardrobe so you’ll be comfortable. Consider the weather you will be walking in and decide: long pants, long sleeve, shorts, hat?
Don’t skimp (克扣) on shoes.
Which type? “If you are walking with the hope of jogging finally, buy running shoes,” says Cotton. If you plan to walk as your main exercise, get walking shoes.
Start slowly.
“Do much less than you think you are able to,” Cotton suggests. Take a 10-minute walk if you’re newly back to workouts. It’s not enough, “but it’s a start.” Consider walking as a good way to get back to exercise.
Do the talk test.
If you can’t talk without difficulty as you walk or jog, you’re going too fast and trying to do too much, Bryant says.
Consider getting an exercise buddy (同伴).
That could help increase your faithfulness to your new habit. “An exercise partner is always nice”, Cotton says, “especially if you can get someone who already has the habit. That’s a free ride.”
Be realistic about the payoff.
You might notice looser waistbands but no difference on the scale. “As you get up into 35-, 40- or 45-minute walks, you can expect weight loss,” Cotton says. “But even if you do not lose a pound, you are healthier if you exercise.” And quite possibly, that might put you higher up on Bush’s invite list, should he host another run.
【小题1】The “lapsed boomer” mentioned in paragraph 1 refers to people who ______.| A．are professional sports experts |
| B．work hard and hate taking exercise |
| C．try to get inactive people back into sports programs |
| D．are physically inactive and have no time for regular exercise |
| A．wear comfortable clothing | B．be realistic about weight loss |
| C．find an exercise partner | D．do more than you think you are able to start |
| A．Talking is not allowed while you are taking exercise. |
| B．You may feel better if talking with someone while running. |
| C．It is used to test the intensity of your running. |
| D．The more you talk, the longer you will run. |
| A．Being different on the scale is more difficult than losing weight. |
| B．You can’t expect weight loss unless you walk 45 minutes a day. |
| C．Exercise can bring you at least health more than weight loss. |
| D．You can be invited to a running race unless you lose weight. |
| A．To illustrate how to do sports. |
| B．To warn people not to work too hard. |
| C．To advocate people to bring fitness back in life. |
| D．To give people advice on how to lose weight. |
A few things to do during weekends to improve your life
Weekend at last! Something you’re so looking forward to after a tiring week at work. Here are several tips on how to make the most of your weekends.
Spend time with loved ones. Reconnect with family members or friends you neglected(疏忽) lately. Don’t do it out of guilt or because you have to. Do it because you want to. Reach out to them to see how they are doing.
Laugh, laugh and laugh again. You can never have enough of it. Laugh is the best medicine ever.
Express appreciation.
There you are. Doing a few things during weekends will have a positive long-term effect on your life.
| A．Apply the “no technology” rule. |
| B．Pause and pay attention to your thoughts. |
| C．Friendship is the best source of happiness. |
| D．Don’t call them only when you need them. |
| E．Put them into practice and you’ll beat the Monday Blues. |
| F．It benefits your mental and physical health in so many ways. |
| G．This is something you should be doing every day, not only on weekends. |
Winter running is the best way to lose winter weight. But before heading out, make sure you have a solid plan. You don’t want to come across accident along the way.
Wear the Right Shoes
The right shoes will depend on the road. You should wear shoes that are made for the kind of surface you run on. For example, if you are running on slippery surfaces, you want shoes with great friction (摩擦力).
Warm Up
Warm-up is an important part to keep fit. Especially if temperatures drop and your muscles are stiff (僵硬的) from the cold!
Deal with Wind
| A．Don’t run in the wind. |
| B．Running makes you warm. |
| C．Warming up prevents injuries. |
| D．It’s hard to run if it’s too windy. |
| E．Your shoes should fit very well so you don’t slip. |
| F．Here we are giving you important tips to remember. |
| G．It also helps to keep the skin protected from the wind. |
How to Start a Garden
Having a garden at home adds color and life to your yard and also rewards you with fresh fruits, veggies, and herbs.
Choose a location that gets direct sunlight.
Pick a well-draining spot that gets at least 6 hours of direct sunlight. Try to avoid parts of your yard that have puddles (水坑) after it rains.
Plan on growing veggies or herbs you like to eat. You want to be able to enjoy your harvest! Some of the easiest veggies to grow include tomatoes, potatoes, beans, cucumbers, leafy greens, lettuce, and squash. Radishes, spinach, and carrots are also easy plants that grow really quickly.
Get the basic tools and supplies you need.
Buy a shovel, rake, and hose or watering can. It’s easy to feel overwhelmed when you’re shopping for garden supplies—there are so many tools!
| A．Decide what you’d like to grow. |
| B．When you’re just starting out, get the basics. |
| C．Test the soil to make sure it’s right for your plants. |
| D．You don’t want the roots of plants getting waterlogged. |
| E．For easy herbs to grow, try planting rosemary, oregano, thyme, or chives. |
| F．If this idea hits you, you are already on the right track. |
| G．You can also buy these items individually or shop for a kit that has great tools for a beginner. |
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