Older women who walk a little over three kilometers each day might live longer than less active women of the same age, a new study suggests.
Many Americans hoping to stay healthy set a daily goal of 10, 000 steps, or about eight kilometers. They often have this goal because they are wearing electronic devices which set that target, note researchers in the United States. Their findings appeared recently in the publication JAMA Internal Medicine.
But it is not clear how much intensity(强度)or speed matter when counting the health benefits of every step, the researchers write. They add that 10,000 steps per day might not be the right goal for everyone.
For the study, researchers observed 17,000 women, all in their early 70s. They asked the women to wear accelerometers for at least four days. Accelerometers are small devices that measure the number of steps and the intensity of movement. The researchers followed up with the women much later, around 4. 3 years later, on average. Since the beginning of the study, 504 women had died. Compared to women who took no more than 2, 718 steps daily, the women who took at least 4,363 steps per day were 41 percent less likely to die.
“Even a modest amount of steps is associated with lower death rates, "said I-Min Lee, the lead writer of a report on the study. "The rate of stepping did not matter in these older women: it was the number of steps that mattered.
The study had a few limitations. For example, the researchers only measured women’s movements once, at the start of the study period. It is possible that the women’s behaviors changed over time. Still, the results are "good news for older adults who may have difficulty walking at faster paces, "said Keith Diaz, a researcher at Columbia University. He was not involved in the study.
“Any walking is better than nothing, " Diaz said by email. "With even small amounts of walking, your risk of death will be sharply reduced "For those who have difficulty walking, other research shows that any form of aerobic activity provides health benefits," he added. "Swimming, bicycling or any form of activity that is continuous in nature will provide health benefits.
【小题1】What conclusion can we come to from the text?| A．People who walk about 10,000 steps can live longer. |
| B．10,000 steps per day might be the right goal for people. |
| C．The more steps one walks per day, the longer life he may live. |
| D．The number of steps is important for a long life among older women. |
| A．By giving examples. | B．By comparison. |
| C．By listing statistics. | D．By explaining reasons. |
| A．People who walk fast will get more health benefits. |
| B．If people have a habit of walking, the risk of death will be reduced. |
| C．People with walking difficulty can not benefit from activities |
| D．Activities such as swimming and bicycling are not as beneficial as walking. |
| A．A medical journal. | B．A news report. |
| C．A magazine about fashion. | D．A traveler brochure. |
When the cold weather hits, swimming is probably an activity that’s far from your mind.
Work your muscles
Every time you swim, it is like doing a miniresistance workout. Each kick and pull works your muscles more than you might imagine, especially your arms, shoulders and gluteus—the muscles that are inactive all day when you’re sitting at your desk. Swimming also works your abs(腹肌) and will reduce your waistline.
Lift your spirits
Exercise gives off chemicals in your body called endorphins(内啡肽). These cause a positive feeling into your body which makes you happy.
Swimming is one of the best activities you can do all year round which benefits your body and your mind. Swimming has been found to increase blood flow to the brain, which leads to more oxygen. That means you’ll experience improved alertness, better memory and cognitive(认知的) function.
Meet new people
| A．Good for your brain. |
| B．Greatly beneficial to your body. |
| C．These chemicals can control your thought and action. |
| D．Swimming has been shown to reduce stress and tension. |
| E．While swimming is an individual sport, it’s also very social. |
| F．So, along with building fitness, it is a wonderful fullbody exercise. |
| G．But swimming is one of the best activities everyone can undertake in winter. |
Walk with a Purpose
Humans were made for walking. With our upright postures, agile(灵活的) joints, and strong leg muscles, our bodies were exactly designed with walking in mind - which is what makes it such perfect exercise.
Maybe you already love to walk, but you’re getting tired of tracking your same old route day after day — or maybe you’re new to walking and aren’t sure how to get started. Either way, it’s time to consider the idea of walking with a purpose.
Similarly, you might find open groups of dog walkers at your local park as well. Your RV(野营车) park might conduct group walks and hikes or your campground personnel might know about fun local walking groups you can join.
| A．See new places? |
| B．Head to a new city with friends? |
| C．Making friends and socializing is your goal? |
| D．It’s kind to our bodies and great for our waistlines. |
| E．And be sure to stay on the lookout for charity walks. |
| F．To get started, sit down with a map and make a plan. |
| G．This might be just the way to get you off the beaten path. |
Common Mistakes New Runners Make
Running is a great way to get in shape and just about everyone can do it. However, many make a number of common mistakes, which can interfere (妨碍) with training or lead to injury.
·Doing too much too soon
One of the biggest mistakes new runners make is doing too much too soon. Slowly easing into a training program will help reduce the risk of injury, so you can continue on with your new running routine
·
Beginners might think they need to run every day (or nearly every day) to meet their fitness or weight-loss goals, but this couldn’t be further from the truth. Running is a high-impact activity which can be really hard on your body. So it’s important to give your body a rest between workouts.
·Not wearing the right equipment
•Running through pain
| A．Not taking rest days |
| B．If you’re just starting out |
| C．Comparing yourself to others |
| D．Running can be uncomfortable at times |
| E．It’s important not to use the same muscles |
| F．While it may be true that you don’t need expensive equipment to take up running |
| G．Experts suggest increasing your running distance by no more than 10% each week |
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