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　　Intensephysicalexerciseisnottheonlywaytobetterhealth.Studiesshowthatwalkingseveraltimesaweekcanlowertheriskofmanydiseases.Theyincludeheartdisease,stroke,diabetes,boneloss,arthritis(关节炎),anddepression.Walkingalsocanhelpyouloseweight.

　　Fastwalkingisgoodfortheheart.Itlowersthebloodpressure.Itraisestheamountofgoodcholesterol(胆固醇)intheblood.Researcherssaywalkingcansharplyreducetheriskofsufferingaheartattack.

　　Studieshavealsoshownthatwalkingfor30minutesadaycandelayandpossiblypreventthedevelopmentofdiabetes.Peoplewhoareoverweighthaveanespeciallyhighrisktodevelopthisdisease.

　　Walkingstrengthensthemusclesandbuildsupthebonesthattheyareattachedto.Studiesshowthatwalkingcoulddecreasetheriskofdevelopingosteoporosis(骨质疏松症).Walkingcanalsohelpeasethepainofarthritisinareaswherebonesarejoined.Thisisbecausewalkingstrengthensthemusclesaroundthebones.

　　Expertssaywalkingisoneofthesafestwaystoexercise.Thereisalowriskofinjuries.Soitisgoodforpeoplewhoarestartinganexerciseprogramforthefirsttimeandforolderpeople.

　　Awalkingprogramiseasytostart.Youshouldwearlooseclothesandgoodshoes.Thereareshoesthataredesignedespeciallyforlotsofwalking.

　　Howfastshouldyouwalk?Forthebesteffect,doctorssayyoushouldwalkfastenoughtocauseyoutobreathehard.Yetyoushouldstillbeabletotalk.Letyourarmsmovefreelywhileyouwalk.

　　Therearenorulestostartingawalkingprogram.Youmightwalkshortdistances.Oryoumightwalkuphillstostrengthenyourlegmuscles.Healthexpertssayyoucangainthemostfromawalkingprogramifyouwalkataboutfivekilometersanhourfor30minutesaday.Youshoulddothisaboutfivetimesaweek.

　　Walkingto(1)fit

　　(2)ofwalkingSuperioritiestootherexercises(8)towalkers?

　　ReducingtheriskofaheartattackLoweringthebloodpressure

　　RaisinggoodcholesterolBeing

　　Controllingthedevelopmentofdiabetes

　　Helpingyou(3)weight

　　(5)thanmanyotherwaysofexercise,especiallyforbeginnersor(6)

　　Wearlooseclothesandgoodshoes.

　　Walkfastenoughtocauseyoutobreathewith(9)butstillabletotalk.

　　Walkwithyourarms(10)freely.?

　　Decreasingtheriskofosteoporosisandarthritis(4)themuscles

　　Buildingupthebones

　　Loweringtheriskofotherdiseases,suchasstroke,depressionandetc.

　　Beingeasytostart(7)rulesWalkataspeedofabout5kilometersanhourfor30minutesadayand5timesaweek.

　　答案:

　　1.keep2.Effects/Advantages/Benefits3.lose4.strengthening5.Safer6.elders7.without8.Tips/Suggestions/Advice9.difficulty10.moving