How Teens Can Stay Fit

    Any type of regular, physical activity can improve your fitness and your health. Doing physical exercise is easy, but the difficult thing is that you keep moving! {#blank#}1{#/blank#}, like brushing your teeth, eating, and sleeping. It can be in gym class, joining a sports team, or working out on your own. Keep the following tips in mind:

    {#blank#}2{#/blank#}. A good mental attitude is important. Find an activity that you think is fun. You are more likely to keep with it if you choose something you like. A lot of people find it's more fun to exercise with someone else, so see if you can find a friend or family member to be active with you.

    Take it one step at a time. {#blank#}3{#/blank#}. For example, walk or ride your bike to school or to a friend's house instead of getting a ride. Get on or off the bus several blocks away and walk the rest of the way. Use the stairs instead of taking the elevator or escalator.

    Get your heart pumping(跳动). Whatever you choose, make sure it includes aerobic(有氧的) activity that makes you breathe harder and increases your heart rate. This is the best type of exercise because it increases your fitness level and makes your heart and lungs work better. {#blank#}4{#/blank#}. Examples of aerobic activities are basketball, running, or swimming.

    Don't forget to warm up with some easy exercises or stretching(拉伸) before you do any physical activity. {#blank#}5{#/blank#}. Stretching makes your muscles and joints more flexible too. It is also important to stretch out after you exercise to cool down your muscles.

A. It also burns off body fat

B. Stay positive and have fun

C. Physical exercise can help prevent diseases

D. Small changes can add up to better fitness

E. Exercise should be a regular part of your day

F. This warms your muscles up and may help protect against injury

G. Do the activity as often as possible, but don't exercise to the point of pain.

    Do you have a health problem, such as high blood pressure or obesity? Did your doctor tell you that you can improve your condition with better nutrition? Do cancer, heart disease, or diabetes run in your family? {#blank#}1{#/blank#} Meanwhile, you also need to improve your eating habits for better nutrition.

    It can be hard to change your eating habits. However, you are sure to benefit from making changes to your diet if you have diseases that can be made worse by things you are eating or drinking. {#blank#}2{#/blank#}

    Find the strengths and weaknesses in your present diet. Do your eat 4-5 cups of fruits and vegetables every day? Do you get enough calcium（钙）? Do you eat whole grain, high-fiber foods? If so, you're on the right track. Keep it up! {#blank#}3{#/blank#}

    {#blank#}4{#/blank#} If you eat a lot of fat at present, cut back and change your habits. For example, reduce any extra fat. This includes butter on bread, sour cream on baked potatoes, and salad dressings.

    Keep track of your food intake（摄入量）. {#blank#}5{#/blank#} This record will help you assess（评价）your diet. You'll see if you need to eat more or less from certain food groups.

    Think about asking for help from a nutritionist. They can help you follow a special diet, especially if you have a health issue.

A. Cut back on unhealthy fat.

B. Write down what you eat and drink every day.

C. Below are suggestions to improve your health.

D. If not, add more of these foods to your daily diet.

E. You should eat foods that contain vitamins and minerals.

F. If your answer is yes, talk to your doctor about your health.

G. Balanced nutrition and regular exercise are good for your health.

    Eyesight plays a very important role in our daily life. Every waking moment, the eyes are working to see the world around us. Over forty percent of Americans worry about losing eyesight, but it's easy to include steps into our daily life to ensure healthy eyes. Here are five suggestions for a lifetime of healthy eyesight：

    Schedule yearly exams. {#blank#}1{#/blank#} Experts advise parents to bring babies 6 to 12 months of age to the doctor for a careful check. The good news is that millions of children now can have yearly eye exams and following treatment, including eyeglasses.

    Protect against UV rays (紫外线). Long­term stay in the sun creates risk to your eyes. No matter what the season is, it's extremely important to wear sunglasses. {#blank#}2{#/blank#}

    {#blank#}3{#/blank#} Two thirds of Americans spend up to seven hours a day using computers or other digital products. This frequent eye activity increases the risk for eye tiredness. Experts recommend that people practice the 20/20/20 rule: every 20 minutes, take a 20­second break and look at something 20 feet away.

    {#blank#}4{#/blank#} As part of a healthy diet, eat more fruits and vegetables each day. Vitamins (维生素) C and E help protect eyesight and promote eye health.

    Practice safe wear and care of contact lenses (隐形眼镜). Many Americans use contact lenses to improve their eyesight. While some follow the medical advice for wearing contact lenses, many are breaking the rules and putting their eyesight at risk. {#blank#}5{#/blank#} Otherwise, you may have problems such as red eyes, pain in the eyes, or a more serious condition.

A．Give your eyes a break.

B．Parents usually don't care about their own eyesight.

C．They can properly protect your eyes.学￥科￥网...

D．Stay in good shape by taking more vitamins.

E．Have your eyes checked as early as possible.

F．Always follow the doctor's advice for appropriate wear.

G．Eat your greens.

    Once there was a poor villager. He found it difficult even to support his family. {#blank#}1{#/blank#} He walked about in the streets, but he did not get a job. One day, he met a rich businessman, who gave him the job of cleaning the office. The villager began his work and he even started reading and writing in his spare time.

    One day, the businessman saw that the villager was writing something. He said, “You can also read and write! Your handwriting is very good.”{#blank#}2{#/blank#} The villager began to do this job as best as he could. www.manfen5.com

    Later, the businessman learnt that the villager was good at accounting, and he made him his shop accountant. The other accountants were very jealous of the villager's abilities. They told the businessman that the villager had a small room where he hid the money stolen from him. {#blank#}3{#/blank#} One day, they had their chance. They saw the villager going into 'that' room. {#blank#}4{#/blank#} When they came back and opened the door, there was nothing in that room except an ordinary box.

    The villager was ordered to open the box with his own hands. And there was only a pair of dirty shoes and some old clothes. {#blank#}5{#/blank#} At the same time, he was so angry with the jealous accountants that he fired them at once. The villager was made the only accountant for his office.

A. He came to a big city hoping to find a job.

B. They closed the door behind him and ran to the businessman.

C. So the businessman decided to give the villager a good lesson.

D. The businessman was moved by what he had seen.

E. So the villager was given the work of writing business letters for him.

F. The villager wished that some kind people might give him a good job.

G. But the businessman refused to believe them unless he had seen it with his own eyes.

    It can be difficult to meet new people and make friends, especially when you move to a new city or find yourself out of your comfort zone. How will you deal with the situation? {#blank#}1{#/blank#}There are several ways that you can meet people that you might not have considered in the past. {#blank#}2{#/blank#}You probably have several acquaintances that you see on a daily basis or a weekly basis. If you get along well with certain people, you can see if this acquaintance would like to go out and do something socially with you. If you have common interests, you might suggest that the two of you do something together that involves your interest.

    Make an effort to accept invitations. Sometimes people that you know may be having a barbecue or other type of social gathering. Try to ensure that you are able to attend and then show up at the appointed time. {#blank#}3{#/blank#} If you meet people that you click with, you can make a plan to see them again in the future or you can invite your friends to your own event and ask them to extend the invitation to the friends that were at their gathering too.

    Go out, even when you don't feel like it. It turns out that when people invite someone to join them for dinner or a movie or something else, they really want to hang out with you. {#blank#}4{#/blank#} {#blank#}5{#/blank#}But once you have used the same methods a few times you will know exactly what works and what does not. Don't give up, everyone is different and it just takes time to get to know people.

A. Expand on current relationships.

B. Trying to make new friends can be annoying at first.

C. Do you work with people that you get along well with?

D. But don't call them several times a day or even several times per week.

E. Be more social and you'll make your life more exciting and fulfilled.

F. If you tend to say “no” often, people will eventually stop asking you to go with them.

G. These types of gatherings often lead to meeting different people who are friends of friends.

Living a healthy lifestyle is all about choosing to make healthy choices each day. Here are some tips on how to improve your physical, mental, and emotional health.

Set specific and actionable goals to improve your health. When you have specific goals you want to achieve, you'll be more motivated to implement（实施） healthy changes in your life. {#blank#}1{#/blank#} And then set goals that are specific, measurable, attainable, relevant, and time-bound to better guarantee your success.

{#blank#}2{#/blank#}. It's no secret that healthy eating is one of the keys to achieving a healthy lifestyle. When you follow a healthy diet, you reduce your risk for obesity, heart disease, type 2 diabetes, high blood pressure, and certain types of cancers. Healthy eating can also improve your mood and make you happier.

Make a conscious effort to drink enough water throughout the day. Just like nutritious foods, water is essential to keeping your body healthy.{#blank#}3{#/blank#} For adults, drinking around 13 cups of water a day is enough, but this amount can vary depending on your age, weight, environment, and physical activity level.

Aim for at least 7 hours of quality sleep each night.{#blank#}4{#/blank#} It helps you maintain a healthy weight, and improve your overall mood. Most adults need at least 7 hours of quality sleep each night, and children need 8 to 13 hours depending on how old they are.

Find a type of physical activity that's enjoyable for you. The benefits of physical activities are endless. Doing physical activities lowers your risk of things like stroke and high blood pressure, helps you lose weight, and improves your cognitive（认知的） function.{#blank#}5{#/blank#}.

A. Consult the doctor about your physical condition.

B. Choose nutritious foods and create a well-balanced diet.

C. Identify what parts of your lifestyle you want to improve.

D. Choose activities that make you feel happy and confident.

E. Water benefits your digestion and keeps you from getting thirsty.

F. What's more, being active can improve your overall mental health.

G. A good night's sleep is good for your health and attention during the day.