Walking, if you do it vigorously enough, is the overall best exercise for regular physical activity. It requires no equipment, everyone knows how to do it and it carries the【C1】 1risk of injury. The human body is designed to walk. You can walk in parks or along a river or in your neighborhood. To get【C2】 2benefit from walking, aim for 45 minutes a day, an average of five days a week.
Strength training is another important【C3】 3of physical activity. Its purpose is to build and【C4】 4bone and muscle mass, both of which shrink with age. In general, you will want to do strength training two or three days a week,【C5】 5recovery days between sessions.
Finally, flexibility and balance training are【C6】 6important as the body ages. Aches and pains are high on the list of complaints in old age. The result of constant muscle tension and stiffness of joints, many of them are【C7】 7, and simple flexibility training can【C8】 8these by making muscles stronger and keeping joints lubricated (润滑). Some of this you do whenever you stretch. If you watch dogs and cats, you'll get an idea of how natural it is. The general【C9】 9is simple: whenever the body has been in one position for a while, it is good to【C10】 10stretch it in an opposite position.
A) allowing B) avoidable C) briefly D) component
E) determined F) helping G) increasingly H) lowest
I) maintain J) maximum K) prevent L) principle
M) provoke N) seriously O) topic 【C1】