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  3. Ladies and Gentlemen, fellow citizens, Getting Americans off the couch and onto their feet could save an estimated 200, 000

Ladies and Gentlemen, fellow citizens, Getting Americans off the couch and onto their feet could save an estimated 200, 000

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问题     Ladies and Gentlemen, fellow citizens,
    Getting Americans off the couch and onto their feet could save an estimated 200, 000 lives a year. Yet most of us are either sedentary or only minimally active. Confusion may keep many couch potatoes from getting into shape. People still ask questions like: How often should I exercise? Does it have to be 30 minutes straight? Do I need to go to the gym? Still, in a world where magazines, videos, and friends may give conflicting advice, misunderstanding abounds.
    What gets most people off the couch and into their walking shoes? It’s that unwanted flab that motivates most of us. It shouldn’t. Many people don’t see immediate weight loss and say it’s all for naught and stop. In fact, exercise has a laundry list of benefits. Among them, it improves the ability of insulin to enter cells, so it lowers the risk of diabetes. And it also lowers the risk of heart disease.
    Exercise alters not only your risk of disease, but your quality of life. One study shows that exercise improved sleep in people with sleep dysfunction, that is, people who take a long time to fall asleep or who wake up frequently at night. The psychological benefits of exercise are frequently overlooked. Exercise isn’t a panacea, but it has consistently been shown to relieve both depression and anxiety.
    Another misunderstanding is that many people still believe that you have to work at a very high intensity in order to get a benefit. In fact, moderate-intensity exercise lowers the risk of dying just as much as high-intensity exercise. For example, women who regularly engaged in brisk walking reduced their risk of heart disease to the same degree as women who engaged in vigorous exercise. You don’t need to run a marathon. People should make sure that the exercise is at least moderate-intensity, that is, equivalent to walking at a pace of three to four miles an hour. High-intensity exercise does have one advantage: it saves time. It takes less time to burn the same number of calories at higher intensity.
    Still many people would fear they’re too old to start an exercise program. They think it’s unsafe because they have heart disease or diabetes or because they’re too out of shape to start. Remember, you’re never too old to start. In one study, the participants were frail nursing-home residents whose ages ranged from 72 to 98. After just ten weeks, strength-training improved their muscle strength, ability to climb stairs, and walking speed. When the participants see what a difference it makes, they’re thrilled. The same goes for people with chronic diseases. For example, people say they can’t exercise because they have arthritis, but we see some of the greatest benefits in people with arthritis. Exercise reduces pain and increases range of motion, strength, and mobility.
    That doesn’t mean that anyone can plunge into a bout of vigorous exercise, regardless of health history. In a recent study, ordinarily inactive people — especially men who had high cholesterol or angina or were smokers or obese — were ten times more likely to have a heart attack within an hour of exerting themselves (usually by jogging or heavy lifting) than at other times.
    As for the all-too-common "I don’t have time to exercise," somehow, you’ve got to make the time, or you’re going to have medical problems like heart disease, diabetes, or osteoporosis. And it will take a lot more time to deal with them than it takes to exercise.
    Thank you.
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答案女士们、先生们，同胞们： 如果美国人离开长沙发站起身来运动，一年就约有20万人不会丢了性命。可是大多数人要么坐着，要么活动量极少。许多沙发土豆对一些问题弄不明白，于是赖在沙发上，没有好身体。他们总是问：我多久该去锻炼一次?要一口气练上30分钟吗?我非要去健身馆吗?而身边的杂志、音像、朋友们也都建议不一，更令得误解丛生。 是什么让大多数人离开沙发，穿上跑鞋?多半是身上那非请既来的赘肉。这种想法可不对。许多人看到体重没有马上下降，就说锻炼一点用也没有，便停了下来。事实上，锻炼可有一长串好处。比如，它提高胰岛素进入细胞的能力，从而降低患糖尿病的危险，它也降低得心脏病的风险。 运动不仅降低得病的风险，而且提高生活质量。一项研究发现，运动让睡眠机能失调的人，即那些花很长时间才能入睡或夜间频频醒来的人，睡眠得以改善。运动对心理的益处总是被忽略。虽说运动不是灵丹妙药，但它总是能缓解抑郁心情和焦虑情绪。 人们还常常错认为运动要见成效必须高强度。事实上，中强度运动与高强度运动一样降低死亡的风险，比如，走路总是轻快的女性与大量运动的女性相比，心脏病发作率一样低。没必要去参加马拉松。有一点确定的是，运动至少得中等强度，即相当于每小时走上三至四英里的路。高强度运动的确有一好处：省时。在更少的时间内以更高的强度燃烧同等的热量。 还有许多人担心自己年纪太大无法开始运动。他们想自己有心脏病有糖尿病或身材太不像样，运动的话不安全。记住，无论年龄多大，都可以开始运动。在一项研究中，参与运动的都是养老院风烛残年的老人，年纪从72到98不等。10周后，体力训练增强了肌肉力量，爬楼梯的能力和走路的速度也提高了。他们看到在自己前后判若两人时，都激动不已。那些得慢性病的人也一样。比如，有人说他们有关节炎不能锻炼，但我们看到运动对关节炎病人最有益。痛苦减轻，活动范围、强度和灵活性都有所提高。 这并不意味着任何人不管身体何等状况都能开始积极锻炼。最近的一项研究表明，平时运动很少的人——特别是高胆固醇患者、心绞痛病人、吸烟者或肥胖人士——在一小时运动后(通常是慢跑和举重)，罹患心脏病的概率是其他时候的十倍。 对那句太过平常的话“我没时间锻炼”，不管怎样你得找出时间，不然身体就要出问题了，患上心脏病、糖尿病，或骨质疏松症。治病可比锻炼要花费更多的时间。 谢谢。
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