Part B: Subheading Matching (2022)

How to Get Active Again

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, 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. The following simple strategies will help you return to exercise safely after a break.

41. ___________________

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 10 reps, reduce activity to half a 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,” says Keri L. Denay, MD, lead author of a recent American College of Sports Medicine advisory that encourages Americans to not overlook the benefits of activity during the pandemic. But you will reap benefits such as less anxiety and improve sleep right away.

42. ___________________

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. ___________________

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. ___________________

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. ___________________

Exercising with others “can keep you accountable 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 friend while you walk around your neighborhood. FaceTime with a relative as you strength train or stretch at home. You can also join a livestream or ondemand exercise class.

Options

[A]Make It a Habit. 

[B]Don’t Go It Alone. 

[C]Start Low, Go Slow. 

[D]Talk With Your Doctor. 

[E]Listen to Your Body. 

[F]Go Through the Motions. 

[G]Round Out Your Routine. 

标准答案与解析 (Answers & Analysis)

41. [C] Start Low, Go Slow. (从低开始，慢慢来)
【定位】段落中提到 “reduce activity（减少活动量）”、“Increase... gradually（逐渐增加强度）”、“isn’t something you can do overnight（不是一夜之间能完成的）”。这些核心词完美契合“Start Low, Go Slow”。

42. [E] Listen to Your Body. (倾听身体信号)
【定位】文中给出了多种身体反馈的应对方式：“breathing too hard... back off（呼吸困难就退后/停下）”、“If you feel good, go a little longer（感觉好就多做点）”、“stay alert to serious symptoms（警惕严重症状）”。这一切都是关于如何感知身体状态。

43. [A] Make It a Habit. (养成习惯)
【定位】段落首句：“Consistency is the key（一致性是关键）”。紧接着提到 “Ten minutes... per day（每天十分钟）”，强调了频率和持续性。虽然步行（walking）是推荐方式，但段落主旨在于强调“坚持（consistency）”，即养成习惯。

44. [F] Go Through the Motions. (练习动作)
【定位】关键词：“practice the moves（练习动作）”、“swing like...（像...一样挥动）”、“Paddle like...（像...一样划桨）”、“Mimic... strokes（模仿划水动作）”。这些都是在没有实际器材或场地时“模拟/走一遍动作过程”。

45. [B] Don’t Go It Alone. (不要孤军奋战)
【定位】关键词：“Exercising with others（与他人一起锻炼）”、“FaceTime with a relative（与亲戚视频）”、“Chat... with a friend（与朋友聊天）”。全段核心在于通过社交连接来增加锻炼的趣味性和责任感。