中小学教育资源及组卷应用平台
话题三运动
A
Just five minutes of vigorous exercise a day might help lower blood pressure, a new study suggests. An analysis of data from nearly 15,000 people revealed that running, biking, climbing stairs or brisk walking for just those few minutes can have a positive effect _____1_____ blood pressure.
______2_____(increase) activity up to 20 minutes can reduce the risk of heart disease by a significant amount, according to the report published Wednesday in Circulation. "Exercise is the most important thing favorably associated with blood pressure," Mark Hamer, a professor in sport and exercise medicine at University College London, said in a Zoom interview.
People with high blood pressure have a higher risk _____3_____ heart disease and stroke, the leading causes of death in the U.S. In 2022, high blood pressure was a primary or contributing cause of 685,875 deaths, according to the Centers for Disease Control and Prevention.
Nearly half of all Americans have high blood pressure, _____4_____ is defined as a systolic blood pressure (the upper number) of greater than 130 or a diastolic blood pressure (the lower number) greater than 80. Adults should get 150 minutes of moderate to vigorous physical activity per week, most guidelines recommend.
The idea of vigorous exercise can be daunting to people who are out of condition, Manmadhan said. "This study tells us that a starting point of five to 10 minutes a day can help," he added. "The blood pressure improvement from five minutes alone is not that _____5______(mean) — it's less than one point. But you can ramp up from that to the point where there is a clinical improvement to your cardiovascular risk profile."
There are lots of barriers to getting started, said Dr. Matthew Tomey, a cardiologist at the Mount Sinai Fuster Heart Hospital in New York City, who was not involved with the research. "Some people feel like they are too busy," he added. "Papers like this point out that it doesn't have to take up a huge amount of time. Depending on _____6____you're doing you may need little or no equipment."
The chief takeaway from this study is that every bit of exercise is important, said Dr. Sean P. Heffron, an assistant professor of medicine and director of cardiovascular _____7_____(fit) and nutrition at New York University Langone Medical Health. Heffron was not part of the new study.
"I try to encourage people ____8_____(do) things they enjoy, such as hiking," Heffron said, adding that the new findings might help people who are out of condition to start working out.
Having a step tracker, such as _____9_____ones often included in smart phones, can help people self-monitor how much exercise they are getting, said Dr. Evan Brittain a professor of medicine in the division of cardiology at the Vanderbilt University Medical Center in Nashville.
"We ____10_____(use) to think if you didn't go for 20 or 30 minutes at a time, it wasn't enough," said Brittain, who was not part of the research. "There's a lot of data now showing that short bursts of activity work."
答案 1. on 2. Increasing 3. for 4. which 5. meaningful 6. what 7. fitness 8. to do 9. the 10. used
翻译
一项新的研究表明，每天进行五分钟的高强度运动可能有助于降低血压。对近15000人的数据分析发现，仅仅几分钟的跑步、骑自行车、爬楼梯或快步行走就能对血压产生积极影响。
根据周三发表在《循环》期刊上的报告，将活动量增加到20分钟还能显著降低心脏病的风险。伦敦大学学院运动医学教授马克·哈默在一次 Zoom 采访中表示：“运动是与血压呈正面关联的最重要因素。”
患有高血压的人群罹患心脏病和中风的风险更高，而这两者是美国的主要死亡原因。美国疾病控制与预防中心的数据显示，2022年高血压是68.5万例死亡的主要或促成原因。
几乎一半的美国人患有高血压，高血压被定义为收缩压（上限值）高于130或舒张压（下限值）高于80。大多数指南建议，成年人每周应进行150分钟的中等到高强度的身体活动。
曼马丹表示，“高强度运动”这一概念可能不适用于体能较差的人。他补充道：“这项研究告诉我们，每天从5到10分钟开始也可以带来帮助。仅仅5分钟的运动对血压的改善效果并不显著——还不到1个点。但可以在此基础上逐步增加，直到对心血管健康风险有明显改善。”
纽约市西奈山富斯特心脏医院的心脏病学家马修·托米博士（未参与此项研究）指出，开始运动有许多障碍。他补充说：“有些人觉得自己太忙了，这样的研究表明运动不一定需要占用大量时间。选择你想要的运动形式，有的可能几乎不需要设备。”
纽约大学朗格尼医学中心的医学助理教授兼心血管健身与营养主任肖恩·P·赫夫伦博士表示，这项研究的主要启示是，每一点运动都很重要。赫夫伦博士并未参与该研究。
“我鼓励人们去做自己喜欢的事情，比如远足，”赫夫伦说道，他还补充道，这一新发现可能会帮助体能较差的人开始运动。
纳什维尔范德堡大学医学中心心脏病科的医学教授埃文·布里顿博士表示，使用步数追踪器（如智能手机中的步数计）可以帮助人们自我监测运动量。
未参与研究的布里顿博士表示：“我们过去认为，如果运动时间不连续达到20或30分钟，就不足够，而现在有大量数据表明，短时间的运动也有效。”
B
Usain Bolt, the world's fastest person, ran a 100-meter sprint ____1____ a speed of 23.35 miles per hour (37.57 kilometers per hour).That's mind-blowingly fast for a human. It's about the same speed as cruising in a car through your neighborhood or in a school zone. It might not seem that fast when you're in the car, but for a person Few runners in the world can even come close.
There are several reasons _____2_____ some people can run very fast while others tend to run more slowly. Genetics – the traits you inherit from your parents – play a role, but so do your choices and experiences.
One major factor that influences your ability ____3______(run) fast is the structure of your body, including how your muscles work.
The human body has more than 600 muscles that work together, allowing you to move in different directions and at ____4_____(variety) speeds. These muscles are made up of groups of fibers. There are two main types: fast twitch and slow twitch.
Muscles have different mixes of these fiber types. For example, two muscles make up the calf: One is ______5_____(predominant) fast twitch – that's the gastrocnemius, used for sprinting and jumping. The other is mostly slow twitch – that's the soleus, used for walking and jogging.
Fast-twitch muscle fibers are larger and help your body move quickly and generate significant force. Sprinters tend to have an abundance of fast-twitch muscle fibers. _____6______, this muscle fiber type also tires quickly, which limits how long you can run at top speed to relatively short distances.
Slow-twitch muscle fibers are smaller and help you run at slower speeds, but with greater endurance. Long-distance runners and competitive cyclists tend_____7____( have) a lot of these muscles.
How much you have of each type of muscle fiber – fast twitch and slow twitch – is mostly determined by your genes, so you'll have to work with what you're born with when it comes to muscle types. But exercises can help train those muscles.
Physical ability isn't just about muscle. Your brain plays _____8_____ important role, too. Your skeletal muscles are controlled by your brain – you think about your actions and then execute the movements. For example, you can control how long your stride is, how your arms move, how your feet hit the ground and even the techniques you use to breathe.
You can teach your body _____9_____( use) the best running techniques. That includes proper posture, so your body is standing tall, and an economical stride, so your feet land below you rather than too far out in front, where they can slow you down.
You can also improve your running form by using your whole body, with your arms pumping in opposition to the legs, running on your toes and maximizing the time spent in flight phase with both feet off the ground. Using proper running techniques helps the muscles create more force and work together, _____10____helps you run faster.
答案 1. at 2. why 3. to run 4. various 5. predominantly 6. However 7. to have 8. an 9. to use 10. which
翻译
世界上跑得最快的人是尤塞恩·博尔特，他百米短跑的速度为23.35英里/每小时（约合37.57公里/每小时）。对于人类而言，这个速度真是快得惊人。这大约相当于在社区或学校周边区域开车的速度。当你坐在车里时，可能不觉得车跑得有多快，但对于一个人来说就不同了。世界上很少有跑步者能接近这个速度。
有几个原因可以解释为什么有些人能跑得非常快，而其他人则跑得比较慢。来自父母的遗传基因是一个因素，但你的个人选择和经历也会产生影响。
影响你快速奔跑能力的一个主要因素是你的身体结构，包括你的肌肉是如何工作的。
人体有600多块肌肉协同工作，让你能够向不同的方向移动，并以不同的速度移动。这些肌肉由纤维群组成。纤维群主要有两种类型：快肌纤维和慢肌纤维。
肌肉由不同类型的纤维群混合组成。例如，小腿由两块肌肉组成：一块主要是快肌纤维——那是腓肠肌，用于短跑和跳跃。另一块主要是慢肌纤维——那是比目鱼肌，用于走路和慢跑。
快肌纤维较大，帮助你的身体快速移动并产生巨大的力量。短跑运动员往往有大量的快肌纤维。然而，这种肌肉纤维类型也很容易疲劳，这限制了你以最高速度跑步的时间，只能维持相对较短的距离。
慢肌纤维较小，帮助你以较慢的速度但更强的耐力跑步。长跑运动员和竞技自行车手往往有很多这种肌肉。
你拥有的每种肌肉纤维——快肌纤维和慢肌纤维——的数量主要由你的基因决定，所以在肌肉类型方面，你将不得不使用你出生时所拥有的肌肉纤维。但是锻炼可以帮助训练这些肌肉。
身体能力不仅仅关乎于肌肉。你的大脑也扮演着重要的角色。你的骨骼肌由大脑控制——你在行动前思考，然后执行动作。例如，你可以控制你的步幅有多大，你的手臂如何移动，你的脚如何接触地面，甚至你使用的呼吸技巧。
你可以教会你的身体使用最佳的跑步技术。这包括正确的姿势，让你的身体保持挺直，以及合理的步幅，让你的脚落在你的下方而不是太靠前，这样会减慢你的速度。
你还可以通过动用全身上下来改善你的跑步姿势，让你的手臂与腿部交替摆动，用脚尖跑步，并最大限度地增加双脚离地的“飞行”时间。使用正确的跑步技术有助于肌肉产生更多的力量并协同发力，这有助于你跑得更快。
C
While treadmills are among the most popular pieces of fitness equipment, they can be dangerous. More people _____1_____(injure) by treadmills than any other piece of exercise equipment, according to the US Consumer Product Safety Commission. More than 22,000 treadmill injuries resulted in hospital emergency room visits in 2019.
Typical injuries include slips, sprains and strains, but treadmills can also cause serious burns, concussions, broken bones and even death, although the latter is rare. Fortunately, it’s relatively easy to use a treadmill____2_____( safe), experts said.
First, make sure you’re wearing well-fitting exercise clothing and sturdy shoes. Before getting on the machine, warm up with stretches and range-of-motion exercises, said Clark Stevenson, owner of Treadmill Doctor, a treadmill repair company based in Memphis, Tennessee. Then step onto the machine and securely attach the safety key to your shirt. If you should become at risk of _____3_____(fall) off of the treadmill, the safety key will immediately turn off the machine.
Next, straddle the belt, then turn on the treadmill to a slow speed. Stevenson recommended 1 mile per hour (1.6 kilometers per hour). Get your bearings with the belt movement, then step on and walk slowly for a while before changing the speed or incline. ___4____ your workout is over, turn off the machine and make sure it has stopped before stepping off.
Neglecting to use the safety key is one of the top mistakes Stevenson said treadmill users make. “__ _5_____(walk) on a treadmill without a safety key is like driving without a seat belt,” he said. “Ninety-nine percent of the time you won’t have to use it, but when you need it, you really need it.”
Certified strength and conditioning specialist Kyle Firmstone has seen many problematic treadmill activities. Firmstone said you shouldn’t walk too close to the console, jump off and on while the machine is still in motion, or set the treadmill to a speed ____6____(fast) than you can handle.
"Talking to other people can be problematic, too,” Firmstone said. “I’ve seen people fly off the end because they were looking in a different direction than they were running, ____7____throws off your proprioception (your body’s ability to sense motion and location).”
Maintaining the belt with a silicone lubricant according to the manufacturer’s recommendations and ____8_____(keep) the machine clean are also important, he said, and never use the treadmill when an unattended child or pet is in the room.
"You should never have a child in the same room ___ 9____ an operating treadmill,” Stevenson said. “That’s asking for trouble. All it takes is a split second for a kid to put his hand on the belt or underneath.”
No matter your age, don’t overdo it if you’re new to treadmill use. Your body will need time to acclimate to this new form of exercise. While similar____10_____walking or running outside, doing the same on a treadmill is not identical, due to the moving belt.
答案 1.are injured 2. safely 3. falling 4. When 5. Walking 6. faster 7. which 8. keeping 9. as 10. to
翻译
尽管跑步机是最受欢迎的健身器材之一，但跑步机也可以很危险。根据美国消费者产品安全委员会的数据，被跑步机伤害的人比其他任何运动设备都要多。2019年，超过2.2万人因使用跑步机受伤前往医院急诊室就诊。
跑步机导致的受伤通常包括滑倒、扭伤、拉伤，但跑步机也会导致严重烧伤、脑震荡、骨折甚至死亡，尽管后者比较罕见。专家称，幸运的是，安全使用跑步机是相对容易的。
首先，你要确保自己穿上合体的运动服和结实的鞋子。总部在美国田纳西州孟菲斯市的跑步机修理公司“跑步机医生”的老板克拉克·史蒂芬森指出，上跑步机前要先做几组拉伸和全范围关节运动来热身；上跑步机后要先把安全按钮牢牢固定在自己穿的T恤上。如果你要从跑步机上摔下来，安全按钮会立刻让机器停止运转。
接下来，叉开双腿站在跑带两侧，并将跑步机设成慢速。史蒂芬森建议设为每小时1.6公里的速度。熟悉跑带移动速度后，再站上去慢慢地走一会儿，然后再改变速度或倾斜身体。在健身结束后，关掉机器，确定跑带不再移动才下来。
史蒂芬森表示，忽视对安全按钮的使用是跑步机用户最常犯的错误之一。他说：“在摸不到安全按钮的跑步机上走路就像开车不系安全带。99%的时候你都用不到安全按钮，但一旦你需要它，那就是真需要。”
力量和调节认证专家凯尔·费尔姆斯通见过很多使用跑步机的错误做法。费尔姆斯通指出，不能走得离控制台太近，也不能在跑带仍在移动的时候跳上跳下，或是给跑步机设定的速度超出自己的能力范围。
费尔姆斯通表示：“在跑步机上和别人聊天也有安全隐患。我见过有人从跑步机尾部跌落，因为他们在跑步时看着另外一个方向，从而扰乱了本体感受（身体感知运动和位置的能力）。”
史蒂芬森表示，根据生产商的建议给跑带上润滑剂来保养并保持跑步机清洁，这也很重要。他还指出，当房间里有无人照看的孩子或宠物时，千万不要使用跑步机。
史蒂芬森说：“你永远不要让孩子进入一个开着跑步机的房间。这是自找麻烦。孩子把手放在跑带上或跑带下，那就是一瞬间的事。”
无论你年龄多大，只要你是跑步机新手，就必须量力而行。你的身体需要时间来适应这种新的健身方式。尽管在跑步机上运动与在外走路或跑步相似，但是由于跑带是移动的，这两者就不可能完全一样。
D
Despite the recommendations of pedometers everywhere, there's nothing scientific to the goal of walking 10,000 steps a day. The concept of taking 10,000 steps a day to maintain health is ___1____(root) not in science but in marketing gimmick.
In the 1960s a company in Japan invented ____2_____early pedometer. Because the Japanese character for "10,000" looks like a person walking, the company called its device the 10,000-step meter.
"It was just sort of a catchy phrase," says I-Min Lee, an epidemiologist at Harvard Medical School. "Sure,____3_____you get 10,000 steps, it seems like a good goal. But there was not really any ___4_____(base) to it."
In 2019 Lee published one of the first studies specifically _____5_____(investigate) the actual effects of meeting the 10,000-step goal. Several other large studies followed. Results showed that some ____6_____(move) is good, and more is better, but the benefits taper at some point.
Your personal peak depends _____7____your age. People younger than 60 should indeed walk 8,000 to 10,000 steps a day to get the best benefits in terms ____8_____life expectancy and cardiovascular health. People older than 60 show the most benefit between 6,000 and 8,000 steps. The difference is energy expenditure.
"The ____9____(old) you are, the less efficient you are with your steps," says William Kraus, a physician and scientist at Duke University. "Per step, older people expend more energy." As a result, they need fewer steps _____10_____(achieve) the same benefits.
答案 1. rooted 2. an 3. if 4. basis 5. investigating 6. movement 7. on 8. of 9. older 10. to achieve
尽管到处都有关于使用计步器的建议，但每天走一万步的目标并不科学。每天走一万步保持健康的概念并非基于科学，而是一种营销噱头。
在20世纪60年代，日本一家公司发明了早期的计步器。因为日语中的“万”字看起来像一个人在走路，所以该公司将其设备称为“万步计”。
哈佛大学医学院流行病学家李逸民说："这只是一种朗朗上口的措词。如果你走了一万步，这当然不错。但其实这一目标并没有任何依据。"
2019年，李逸民发表了首批专门研究日行一万步目标实际效果的研究之一，随后又进行了其他几项大型项目。研究结果表明，多走一些总是好的，但实际效果会在达到某个峰值之后趋于平稳。
个人运动峰值取决于年龄。60岁以下的人确实应该每天走8000到10000步，以期延长预期寿命，保护心血管健康。而60岁以上的人，则每天走6000到8000步最为合适。两者区别在于能量消耗。
杜克大学医生、科学家威廉·克劳斯说道：“年龄越大，走路的效率越低。每走一步，老年人消耗的能量会更多。” 因此，他们只需更少的步数就可以达到同样的锻炼效果。
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话题三运动
A
Just five minutes of vigorous exercise a day might help lower blood pressure, a new study suggests. An analysis of data from nearly 15,000 people revealed that running, biking, climbing stairs or brisk walking for just those few minutes can have a positive effect _____1_____ blood pressure.
______2_____(increase) activity up to 20 minutes can reduce the risk of heart disease by a significant amount, according to the report published Wednesday in Circulation. "Exercise is the most important thing favorably associated with blood pressure," Mark Hamer, a professor in sport and exercise medicine at University College London, said in a Zoom interview.
People with high blood pressure have a higher risk _____3_____ heart disease and stroke, the leading causes of death in the U.S. In 2022, high blood pressure was a primary or contributing cause of 685,875 deaths, according to the Centers for Disease Control and Prevention.
Nearly half of all Americans have high blood pressure, _____4_____ is defined as a systolic blood pressure (the upper number) of greater than 130 or a diastolic blood pressure (the lower number) greater than 80. Adults should get 150 minutes of moderate to vigorous physical activity per week, most guidelines recommend.
The idea of vigorous exercise can be daunting to people who are out of condition, Manmadhan said. "This study tells us that a starting point of five to 10 minutes a day can help," he added. "The blood pressure improvement from five minutes alone is not that _____5______(mean) — it's less than one point. But you can ramp up from that to the point where there is a clinical improvement to your cardiovascular risk profile."
There are lots of barriers to getting started, said Dr. Matthew Tomey, a cardiologist at the Mount Sinai Fuster Heart Hospital in New York City, who was not involved with the research. "Some people feel like they are too busy," he added. "Papers like this point out that it doesn't have to take up a huge amount of time. Depending on _____6____you're doing you may need little or no equipment."
The chief takeaway from this study is that every bit of exercise is important, said Dr. Sean P. Heffron, an assistant professor of medicine and director of cardiovascular _____7_____(fit) and nutrition at New York University Langone Medical Health. Heffron was not part of the new study.
"I try to encourage people ____8_____(do) things they enjoy, such as hiking," Heffron said, adding that the new findings might help people who are out of condition to start working out.
Having a step tracker, such as _____9_____ones often included in smart phones, can help people self-monitor how much exercise they are getting, said Dr. Evan Brittain a professor of medicine in the division of cardiology at the Vanderbilt University Medical Center in Nashville.
"We ____10_____(use) to think if you didn't go for 20 or 30 minutes at a time, it wasn't enough," said Brittain, who was not part of the research. "There's a lot of data now showing that short bursts of activity work."
B
Usain Bolt, the world's fastest person, ran a 100-meter sprint ____1____ a speed of 23.35 miles per hour (37.57 kilometers per hour).That's mind-blowingly fast for a human. It's about the same speed as cruising in a car through your neighborhood or in a school zone. It might not seem that fast when you're in the car, but for a person Few runners in the world can even come close.
There are several reasons _____2_____ some people can run very fast while others tend to run more slowly. Genetics – the traits you inherit from your parents – play a role, but so do your choices and experiences.
One major factor that influences your ability ____3______(run) fast is the structure of your body, including how your muscles work.
The human body has more than 600 muscles that work together, allowing you to move in different directions and at ____4_____(variety) speeds. These muscles are made up of groups of fibers. There are two main types: fast twitch and slow twitch.
Muscles have different mixes of these fiber types. For example, two muscles make up the calf: One is ______5_____(predominant) fast twitch – that's the gastrocnemius, used for sprinting and jumping. The other is mostly slow twitch – that's the soleus, used for walking and jogging.
Fast-twitch muscle fibers are larger and help your body move quickly and generate significant force. Sprinters tend to have an abundance of fast-twitch muscle fibers. _____6______, this muscle fiber type also tires quickly, which limits how long you can run at top speed to relatively short distances.
Slow-twitch muscle fibers are smaller and help you run at slower speeds, but with greater endurance. Long-distance runners and competitive cyclists tend_____7____( have) a lot of these muscles.
How much you have of each type of muscle fiber – fast twitch and slow twitch – is mostly determined by your genes, so you'll have to work with what you're born with when it comes to muscle types. But exercises can help train those muscles.
Physical ability isn't just about muscle. Your brain plays _____8_____ important role, too. Your skeletal muscles are controlled by your brain – you think about your actions and then execute the movements. For example, you can control how long your stride is, how your arms move, how your feet hit the ground and even the techniques you use to breathe.
You can teach your body _____9_____( use) the best running techniques. That includes proper posture, so your body is standing tall, and an economical stride, so your feet land below you rather than too far out in front, where they can slow you down.
You can also improve your running form by using your whole body, with your arms pumping in opposition to the legs, running on your toes and maximizing the time spent in flight phase with both feet off the ground. Using proper running techniques helps the muscles create more force and work together, _____10____helps you run faster.
C
While treadmills are among the most popular pieces of fitness equipment, they can be dangerous. More people _____1_____(injure) by treadmills than any other piece of exercise equipment, according to the US Consumer Product Safety Commission. More than 22,000 treadmill injuries resulted in hospital emergency room visits in 2019.
Typical injuries include slips, sprains and strains, but treadmills can also cause serious burns, concussions, broken bones and even death, although the latter is rare. Fortunately, it’s relatively easy to use a treadmill____2_____( safe), experts said.
First, make sure you’re wearing well-fitting exercise clothing and sturdy shoes. Before getting on the machine, warm up with stretches and range-of-motion exercises, said Clark Stevenson, owner of Treadmill Doctor, a treadmill repair company based in Memphis, Tennessee. Then step onto the machine and securely attach the safety key to your shirt. If you should become at risk of _____3_____(fall) off of the treadmill, the safety key will immediately turn off the machine.
Next, straddle the belt, then turn on the treadmill to a slow speed. Stevenson recommended 1 mile per hour (1.6 kilometers per hour). Get your bearings with the belt movement, then step on and walk slowly for a while before changing the speed or incline. ___4____ your workout is over, turn off the machine and make sure it has stopped before stepping off.
Neglecting to use the safety key is one of the top mistakes Stevenson said treadmill users make. “__ _5_____(walk) on a treadmill without a safety key is like driving without a seat belt,” he said. “Ninety-nine percent of the time you won’t have to use it, but when you need it, you really need it.”
Certified strength and conditioning specialist Kyle Firmstone has seen many problematic treadmill activities. Firmstone said you shouldn’t walk too close to the console, jump off and on while the machine is still in motion, or set the treadmill to a speed ____6____(fast) than you can handle.
"Talking to other people can be problematic, too,” Firmstone said. “I’ve seen people fly off the end because they were looking in a different direction than they were running, ____7____throws off your proprioception (your body’s ability to sense motion and location).”
Maintaining the belt with a silicone lubricant according to the manufacturer’s recommendations and ____8_____(keep) the machine clean are also important, he said, and never use the treadmill when an unattended child or pet is in the room.
"You should never have a child in the same room ___ 9____ an operating treadmill,” Stevenson said. “That’s asking for trouble. All it takes is a split second for a kid to put his hand on the belt or underneath.”
No matter your age, don’t overdo it if you’re new to treadmill use. Your body will need time to acclimate to this new form of exercise. While similar____10_____walking or running outside, doing the same on a treadmill is not identical, due to the moving belt.
D
Despite the recommendations of pedometers everywhere, there's nothing scientific to the goal of walking 10,000 steps a day. The concept of taking 10,000 steps a day to maintain health is ___1____(root) not in science but in marketing gimmick.
In the 1960s a company in Japan invented ____2_____early pedometer. Because the Japanese character for "10,000" looks like a person walking, the company called its device the 10,000-step meter.
"It was just sort of a catchy phrase," says I-Min Lee, an epidemiologist at Harvard Medical School. "Sure,____3_____you get 10,000 steps, it seems like a good goal. But there was not really any ___4_____(base) to it."
In 2019 Lee published one of the first studies specifically _____5_____(investigate) the actual effects of meeting the 10,000-step goal. Several other large studies followed. Results showed that some ____6_____(move) is good, and more is better, but the benefits taper at some point.
Your personal peak depends _____7____your age. People younger than 60 should indeed walk 8,000 to 10,000 steps a day to get the best benefits in terms ____8_____life expectancy and cardiovascular health. People older than 60 show the most benefit between 6,000 and 8,000 steps. The difference is energy expenditure.
"The ____9____(old) you are, the less efficient you are with your steps," says William Kraus, a physician and scientist at Duke University. "Per step, older people expend more energy." As a result, they need fewer steps _____10_____(achieve) the same benefits.
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