30.Work it, in the Office Sitting at a desk can be bad for your health, but by incorporating some simple exercises into your working day, you can stay healthy without even leaving the office. For many office workers in some big cities, setting aside time during the working week to get to a gym can be a challenge. The typical office day usually lasts about eight or nine hours, and most people are so exhausted by the end of it that the only thing they want to do is to have a good meal and rest at home. So if you have trouble getting to a gym, why not try some simple exercises in the work place? Make full use of the space and furniture in your office to prevent / lack of physical activity from taking a huge toll on your back, wrists, eyes and even legs. There are many ways to add physical activity to your workday routine, and you may notice that some of your supervisors or co-workers have already been trying some office exercise. For example, you can try to stand up while you work, as standing burns more calories than sitting does. Look for ways to get out of your chair, stand while talking on the phone, or skip instant messaging and e-mail and instead walk to a co-worker’s desk for a face-to-face chat. Another important method is to take fitness breaks throughout the day. Taking time to do some stretches can help increase flexibility and reduce tension and stress. The following stretches are to target the muscles of the hands, lower back, shoulders and neck. Wrist and forearm stretch You may not even notice how tight your forearms and wrists can get from typing until you stretch them out. This simple move helps stretch muscles in these areas. Extend your arm in front, palm up and grab the fingers with other hand. Gently pull the fingers toward your body to stretch the forearm, holding for 20-30 seconds. Repeat on the other side. Lower back desk exercise A sore lower back is very common for desk bound workers. It can be difficult to maintain good posture all day long. This can lead to slouching, which inevitably causes lower back and neck pain. This stretch can help alleviate the discomfort. Place your hands, palms down, on your lower back. Point your fingers down and lean back. Push your breastbone up toward the sky, keeping your elbows pointing straight back. Hold for 15 seconds and then relax. Repeat the above steps twice. Shoulder shrugs The shoulders and neck hold a lot of tension from typing, clicking and scrunching. Shoulder shrugs are a great way to relax the shoulders and get a little circulation going. Seated or standing, lift the shoulders up toward the ears, squeezing them as hard as you can. Hold for 1-2 seconds and roll them back as you relax down. Repeat for 8-10 reps. Neck stretch Holding tension in the neck can lead to headaches and upper back tension as well. Many of us drop the head forward when working on the computer, which can put extra stress on the neck muscles. This stretch feels great on the neck and shoulders. Sitting in your chair, reach down and grab the side of the chair with the right hand and gently pull while tilting your head to the left, feeling a stretch down the right side of the neck and shoulder. Hold for 10-30 seconds and repeat on the other side. Trying to work out in your office may feel a little awkward at first, so try the routine at home until you are very familiar with it. Don’t worry about what others may think of you, if you show your confidence and improvements in your health, they may be motivated to try the desk exercises themselves. You may end up creating a much healthier lifestyle for all the workers in your office.
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(1).What can make you stay healthy in your office according to the passage?
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A.Doing some simple exercises.
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B.Having snacks during the teatime.
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C.Having some cups of coffee.
D.Reading some newspaper.
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(2).What are the office exercises popular with the supervisors or co-workers?
A.Standing up while you work.
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B.Walking to a co-worker’s desk for a face-to-face chat.
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C.Taking time to do some stretches
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D.All of above.
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(3).What could be a good way to relax the shoulder?
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A.Jumping.
B.Climbing.
C.Stretching.
D.Shoulder shrugs.
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(4).Why can the tension in the neck lead to headaches and upper back tension?
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A.Because lack of stretches can decrease one’s flexibility.
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B.Because it is very difficult to maintain a good posture.
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C.Because dropping head forward can put extra stress on the neck muscles.
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D.Because the forearms and wrists get tighter and tighter.
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(5).What may motivate others to try the desk exercises?
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A.Self-confidence.
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B.Health improvements.
C.Both of them.
D.Neither of them.
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三、完型填空 (共 2 道试题,共 20 分)
