directions：read the following text and answer the questions by choosing the most suitable subheading from the list a-g for each numbered paragraphs（41-45）.there are two extra subheadings which you do not need to use.mark your answers on the answer sheet（10 points）
[a]start low，go slow
[b]round out your routine
[c]talk with your doctor
[d]make it a habit
[e]go through the motions
[f]don’t go it alone
[g]listen to your body
moving your body has been shown to reduce anxiety and depression，lower rates of many types of cancer and the risk of a heart-attack，and improve overall immunity.it also helps build strength and stamina
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getting back into exercise can be a challenge in the best of times, but with gyms and in-person exercise classes off-limits to many people these days because of covid-19 concerns, it can be tricky to know where to start. and it’s important to get the right dose of activity. “too much too soon either results in injury or burnout,”says mary yoke, phd, a faculty member in the kinesiology department at indiana university in bloomington.
follow this advice to return to exercise safely.
41.?[a] start low, go slow
don’t try to go back to what you were -doing before your break. if you were walking 3 miles a day, playing 18 holes of golf three times a week, or lifting 10-pound dumbbells for three sets of 10reps, -reduce activity to % mile every other day. or nine holes of golf once a week with short walks on other days, or use 5-pound dumbbells for one set of 10 reps.
increase time, distance, and intensity gradually. “this isn’t something you can do overnight,”denay says. but you’ ll reap benefits such as less anxiety and improved sleep right away.
42.?[g] listen to your body
if you’ re breathing too hard to talk in complete sentences, back off. if you feel good, go a little?longer or faster. feeling wiped out after a session? go easier next time. and stay alert to serious symptoms, such as chest pain or pressure, severe shortness of breath or dizziness, or faintness, and seek medical attention immediately.
43.?[d] make it a habit
consistency is the key to getting stronger and building endurance and stamina.?
ten minutes of activity per day is a good start, says marcus jackovitz, dpt, a physical therapist at the university of miami hospital. all the experts we spoke with highly recommend walking because it’s the easiest, most accessible form of exercise. although it can be a workout on its own, if your goal is to get back to zumba classes, tennis, cycling, or any other activity. walking is also a great first step
44.?[e] go through the motions
even if you can’t yet do a favorite activity. you can practice the moves. with or without a club or racket, swing like you’ re hitting the ball. paddle like you’ re in a kayak or canoe. mimic your favorite swimming strokes. the action will -remind you of the joy the activity brought you and prime your muscles for when you can get out there again,
45.?[ f]?don’t go it alone
exercising with others “can keep you account-able and make it more fun, so you’ re more likely to do it again.”-jackovitz says.
you can do activities such as golf and tennis or take a walk with others and still be socially distant. but when you can’t connect in person, consider using technology. chat on the phone with a fiend while you walk around your neighborhood. face?time or zoom with a relative as you strength train or stretch at home.
you can also join a live?stream or on-demand exercise class. silver?sneakers offers them for older adults, or try ever?walk for virtual challenges.
editor’s note: a version of this article also appeared in the january 2021 issue of consumer reports on health.????