Read the text "Regular physical activity".

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Regular physical activity can produce long term health benefits. People of all ages, shapes, sizes, and abilities can benefit from being physically active. The more physical activity you do, the greater the health benefits.

Being physically active can help you:

• Increase your chances of living longer

• Feel better about yourself

• Decrease your chances of becoming depressed

• Sleep well at night

• Move around more easily

• Have stronger muscles and bones

• Stay at or get to a healthy weight

• Be with friends or meet new people

• Enjoy yourself and have fun

When you are not physically active, you are more likely to:

• Get heart disease

• Get type 2 diabetes

• Have high blood pressure

• Have high blood cholesterol

• Have a stroke

Physical activity and nutrition work together for better health. Being active increases the amount of calories burned. As people age their metabolism slows, so maintaining energy balance requires moving more and eating less.

Some types of physical activity are especially beneficial:

• Aerobic activities make you breathe harder and make your heart beat faster. Aerobic activities can be moderate or vigorous in their intensity. Vigorous activities take more effort than moderate ones. For moderate activities, you can talk while you do them, but you can't sing. For vigorous activities, you can only say a few words without stopping to catch your breath.

• Muscle-strengthening activities make your muscles stronger. These include activities like push-ups and lifting weights. It is important to work all the different parts of the body - your legs, hips, back, chest, stomach, shoulders, and arms.

• Bone-strengthening activities make your bones stronger. Bone strengthening activities, like jumping, are especially important for children and adolescents. These activities produce a force on the bones that promotes bone growth and strength.

• Balance and stretching activities enhance physical stability and flexibility, which reduces risk of injuries. Examples are gentle stretching, dancing, yoga, martial arts, and t'ai chi.

Match the parts of these sentences. Write the correct number of the second part (1,2,3...).

The first part:

1. The more physical activity you do, the greater

2. Some types of physical activity

3. Aerobic activities can be moderate or

The second part:

1) long term health benefits.

2) benefit from being physically active.

3) the health benefits.

4) your chances of living longer.

5) you are more likely to get type 2 diabetes.

6) together for better health.

7) calories burned.

8) are especially beneficial.

9) your heart beat faster.

10) vigorous in their intensity.

11) important for children and adolescents.

12) which reduces risk of injuries.

My name is Irina and I’m fifteen years old. This summer I’m planning to spend actively. I will try to combine my studies with the seaside holiday. I’m used to spending summers at the seaside, as my aunt lives in Sochi. She is a hospitable woman and she is always happy to have guests. She lives far from the beach, but it’s not a big problem. We have to take a minibus to get to the central part and such trip lasts about half an hour. On a way to the sea there are hundreds of interesting sights.

I have visited this city since childhood, but each time I find something new and exciting there. Nearly every summer we swim in the Black Sea and I don’t want to change anything. However, this summer is going to be intense. I’m planning to prepare for my future exams, which will take lots of time and effort.

Next year is my last year of high school and then I will continue studying at the university. This summer I’m already going to take a preparatory course in several subjects. One of the main goals is to learn computer programming. It’s not easy at all, that’s why the sooner I start the better. The course lasts till the middle of July and then I’m free to go to the seaside.

Hopefully, I can fully relax and enjoy the holiday there. Firstly, I’m fond of swimming and sunbathing. Secondly, I have some close friends in Sochi, who will keep me a company. We like playing beach volleyball and trying various water sports. Last year, we tried to learn surfing, but it was rather hard. Perhaps, this year we’ll try it again.

When I have some free time, I’m going to read my training aids. All in all, I think my summer is going to be fantastic. After a good rest I can proceed again to my habitual studies.

Меня зовут Ирина и мне пятнадцать лет. Это лето я планирую проводить активно. Я буду стараться совместить учебу с отдыхом на море. Я привыкла проводить лето на берегу моря, так как моя тетя живет в Сочи. Она очень гостеприимная женщина, и она всегда рада гостям. Она живет далеко от пляжа, но это не самая большая проблема. Для того чтобы добраться до центральной части нам приходиться садиться на маршрутку и такая поездка длится около получаса. На пути к морю встречаются сотни интересных достопримечательностей.

Я езжу в этот город с самого детства, но каждый раз нахожу там что-то новое и интересное. Почти каждое лето мы плаваем в Черном море, и я не хочу ничего менять. И все же, это лето будет интенсивным. Я планирую подготовиться к предстоящим экзаменам, что займет много времени и усилий.

Следующий год у меня последний в средней школе, а потом я продолжу учиться в университете. Этим летом я собираюсь пройти подготовительный курс по нескольким предметам. Одной из главных целей является освоение компьютерного программирования. Это совсем нелегко, поэтому, чем раньше я начну, тем лучше для меня. Курс длится до середины июля, а затем я готова уехать на море.

Будем надеяться, что я смогу полноценно расслабиться там и насладиться отдыхом. Во-первых, я люблю плавать и загорать. Во-вторых, у меня в Сочи есть несколько близких друзей, которые составят мне компанию. Нам нравится играть в пляжный волейбол и заниматься различными водными видами спорта. В году мы пытались научиться серфингу, но это было довольно сложно. Возможно, в этом году мы вновь попробуем это.

Когда у меня будет свободное время, я буду читать свои учебные пособия. В целом, я думаю, что мое лето будет фантастическим. После хорошего отдыха я смогу вновь приступить к своим обычным занятиям.

1. When I came home, mother had already cooked dinner. 2. When father returned from work, we had already done our homework. 3. When the teacher entered the classroom, the pupils had already opened their books. 4. Kate gave me the book which she had bought the day before. 5. Nick shown the teacher the picture which he had drawn 6. The boy gave the goats the grass which he had brought from the field. 7. Mother saw that Nick hadn't washed his hands. 8. The teacher understood that Lena hadn't done her homework. 9. I knew that my friend hadn't come yet. 10. Tom re­turned from the cinema at five o'clock. 11. Tom had returned from the cinema by five o'clock. 12. I finished my homework at seven o'clock. 13. I had finished my homework by seven o'clock. 14. He thought that he had lost the money. 15. Ann told me that she had seen an interesting film. 16. When I woke up yesterday, father had already gone to work. 17. Nick thought that his father hand come home yet. 18. Mary told us that she had cooked a good dinner. 19. Yesterday I found the book which I had lost in summer. 20. When we came to the station, the train had already left.