Question

exercise
regular exercise can help you live a longer, healthier life. exercise is beneficial in many ways. endorphins, substances in the brain that help reduce pain and stress, are released during and after exercise, making you feel relaxed and happy. exercise also helps muscles and joints grow stronger. bones grow thicker. thicker bones reduce the risk of fractures and a debilitating disease called osteoporosis, which sometimes develops as a person ages. when you exercise regularly, your heart pumps blood more easily and your lungs work more efficiently. exercise can also help regulate cholesterol levels, control stress, and maintain body weight. when combined with a healthy lifestyle, exercise may help protect against cancer and heart disease.
an exercise program should include both aerobic activity and strength training. aerobic, such as jogging or swimming, helps the body use oxygen more efficiently. aerobic exercise also burns calories and strengthens the heart. strength training, such as weight lifting, builds muscles and strengthens bones. of course, before beginning any exercise program, a person should consult a physician.
when exercising, one should begin with a five - minute warmup period to increase blood flow and prepare joints and muscles for harder exercise. exercise should end with a five - minute cool down period, which helps slow the heart rate and reduce body temperature. it is best to exercise for thirty minutes at least three times a week.

1. what happens during and after exercise that affects your state of mind?
2. what are the physical benefits of exercise?
3. explain why an exercise program should include both aerobic activity and strength training.
4. design a weekly exercise program that you can follow. continue writing on the back of this page.

Explanation:

1. The text explicitly mentions endorphin release and its effects on mood.
2. The physical benefits are listed throughout the first part of the text.
3. The functions of aerobic and strength training are described in the text, justifying their inclusion in a program.
4. A sample weekly program is designed based on the recommended types of exercise (aerobic and strength) and the suggested frequency and duration of exercise.

Answer:

1. Endorphins are released in the brain during and after exercise, reducing pain and stress and making you feel relaxed and happy.
2. Muscles grow stronger, bones grow thicker, the risk of osteoporosis is reduced, the heart pumps blood more easily, the lungs work more efficiently, cholesterol levels can be regulated, body - weight can be maintained, and it may help protect against cancer and heart disease.
3. Aerobic activity, such as jogging or swimming, helps the body use oxygen more efficiently, burns calories and strengthens the heart. Strength training, such as weight - lifting, builds muscles and strengthens bones. Both types of exercise contribute to overall physical fitness and health.
4. Monday: 5 - minute warm - up (light stretching), 20 minutes of jogging (aerobic), 10 minutes of strength training (bodyweight squats and push - ups), 5 - minute cool - down (gentle stretching).

Tuesday: Rest.
Wednesday: 5 - minute warm - up, 20 minutes of swimming (aerobic), 10 minutes of strength training (dumbbell rows and lunges), 5 - minute cool - down.
Thursday: Rest.
Friday: 5 - minute warm - up, 20 minutes of cycling (aerobic), 10 minutes of strength training (planks and calf raises), 5 - minute cool - down.
Saturday and Sunday: Optional light activity like a walk in the park or gentle yoga.