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我们都知道锻炼的益处，但许多人仍缺乏足够的运动。事实上，缺乏运动本身也可能成为一种习惯，而改变习惯往往并非易事。除此之外，锻炼需要付出体力和精力，而人类在进化过程中可能逐渐形成了避免不必要能量消耗的倾向。这样看来，不难理解为什么许多人的运动量始终达不到建议水平。

词汇：exercise 锻炼

1 Exercise. We know it's great, both for our physical and mental health, and it's one of the easiest ways to feel better. The recommendation for most adults is to do 150 minutes of moderate exercise a week. However, the UN has estimated that 1.8 billion people across the world don't manage to do this. So, what's stopping us?

2 We may have evolved to avoid exercise. According to evolutionary biologist Daniel Lieberman, because early humans needed energy for hunting, we developed an instinct not to waste this energy on seemingly pointless exercises. Of course, now our lifestyles have changed dramatically, but this instinct remains to some degree, pulling us towards our sofas. We naturally like to relax.

3 Often we have to fight against our habits. Many of us will have developed a habit of inactivity and changing this is hard. Psychologist Brad Stennerson tells us that some research shows it can take at least six weeks to make an exercise routinehabitual. The good news is that once we make exercise a habit, it's a lot easier to keep going. It may be that what we need to focus on are the cues that lead us to start exercising. This could be the time of day, or the start or finish of another activity. Psychology professor Alison Phillips calls this the instigation habit, and her research suggests that is key to develop an exercise routine. If you decide that you will do exercise as soon as you finish work, this may make it easier to stick to.

4 Let's not forget that exercise feels like hard work. And in fact, it's starting it that often feels the worst. This is because your muscles suddenly demand energy and your body has to work out where to get it from. Sport scientist Richard Taylor explains that it can take 10-15 minutes for your body to find an equilibrium and provide the muscles' needs easily. One thing to remember is that exercise doesn't necessarily need to be highly intensive. The recent trend in South Korea for slow jogging, where people jog at a slow enough speed to chat comfortably, helps to remind us that big health gains can be found by moving from no activity to some activity.

5 If you're looking to start an exercise regime, most experts offer the same advice. Find something that you enjoy. Start with small goals and try to stay consistent. That makes it easier to build up a habit and before you know it, it will be part of your routine.

测验与练习

一、将标题和段落配对。

Paragraph 1 _______
Paragraph 2 _______
Paragraph 3 _______
Paragraph 4 _______
Paragraph 5 _______

a. Changing habits
b. Many of us inactive
c. Tips to get started
d. Evolved to relax
e. The easiest exercise to start
f. The toughest 10 minutes

二、根据文章内容选出正确的选项。

1. 1.8bn people get less than 2.5 hours' moderate exercise a week.
a. True
b. False
c. Not given

2. According to evolutionary biologists, early humans used exercise to get better at hunting.
a. True
b. False
c. Not given

3. It can take longer than a month to make exercise a habit.
a. True
b. False
c. Not given

4. What does 'this' refer to in the following sentence? This could be time of day, or the start or finish of another activity.
a. exercise
b. cues
c. a habit

5. Our bodies are able to immediately provide all the energy needed for exercise.
a. True
b. False
c. Not given

三、用下列单词完成对本文的总结。

Official recommendations say that we should get 150 minutes of 1) _______ exercise a week. Many people are currently 2) _______ and would benefit by starting exercise. The problem is that it can be difficult to make it 3) _______. Experts say that starting slow, and choosing an activity that you like will help you make exercise part of your 4) _______. Remember, gentle exercise like slow jogging can also provide significant 5) _______.

（答案见词汇表后）

词汇表

physical 身体上的
mental 心理上的
moderate 适度的，适中的
waste 浪费
relax 放松
habit 习惯
inactivity 缺乏活动，不活动
routine 日常惯例，例行安排
habitual 习惯性的
cue 诱因；触发信号
instigation habit 启动习惯
stick to 坚持
muscle 肌肉
energy 能量
equilibrium 平衡；平衡状态
intensive 高强度的
jogging 慢跑
health gains 健康益处
regime （健康、饮食等）方案
goal 目标
consistent 始终如一的，持续稳定的

答案

一、将标题和段落配对。

Paragraph 1 b) Many of us inactive
Paragraph 2 d) Evolved to relax
Paragraph 3 a) Changing habits
Paragraph 4 f) The toughest 10 minutes
Paragraph 5 c) Tips to get started

二、根据文章内容选出正确的选项。

1. a. True.The recommendation for most adults is to do 150 minutes of moderate exercise a week. However, the UN has estimated that 1.8 billion people across the world don't manage to do this.

2. b. False.According to evolutionary biologist Daniel Lieberman, because early humans needed energy for hunting, we developed an instinct to not waste this energy on seemingly pointless exercises.

3. a. True.Psychologist Brad Stennerson tells us that some research shows it can take at least six weeks to make an exercise routine habitual.

4. b. 'This' refers to the cues mentioned in the previous sentence.

5. b. False.Sport scientist Richard Taylor explains that it can take 10-15 minutes for your body to find an equilibrium and provide the muscles' needs easily.

三、用下列单词完成对本文的总结。

Official recommendations say that we should get 150 minutes of moderate exercise a week. Many people are currently inactive and would benefit by starting exercise. The problem is that it can be difficult to make it habitual. Experts say that starting slow, and choosing an activity that you like will help you make exercise part of your routine. Remember, gentle exercise like slow jogging can also provide significant health gains.