题目内容
Intense physical exercise is not the only way to better health. Studies show that walking several times a week can lower the risk of many diseases. They include heart disease, stroke, diabetes, bone loss, arthritis, 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 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. 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 kilometers an hour for 30 minutes a day. You should do this about five times a week.
Walking to (71) ______ fit | ||
(72) ______ of walking | Superiorities to other exercises | Tips to walkers |
Reducing the risk of a heart attack • lowering the blood pressure • raising good cholesterol | Being(75)_________ than many other ways of exercise, especially for beginners or (76) __________ | Wear loose clothes and good shoes． |
Walk fast enough to cause you to breathe with (78) ______ but still able to talk． | ||
Controlling the development of diabetes • helping you (73) ______ weight | Walk with your arms (79) ______ freely． | |
Decreasing the risk of osteoporosis and arthritis • strengthening the muscles • (74) ______ up the bones | Being easy to start (77) ______ rules | Walk at a (80) ______ of about 5 kilometers an hour for 30 minutes a day and 5 times a week． |
Lowering the risk of other diseases, such as stroke, depression and etc． | ||
71．keep 72．Effects / Advantages/Benefits 73．lose 74. building 75．safer
76．elders 77．without 78．difficulty 79．moving 80．speed/rate
