Please choose the correct ending to complete the given sentence: Health: [header] How to avoid an achilles tendon injury [title] Maintain a healthy weight. [step] Extra weight adds stress to the achilles tendons and may contribute to serious injuries. Proper diet and exercise can help keep off unwanted weight and allow you less stress and greater flexibility as you exercise and throughout your daily activities.

Ending1: You may be able to lose 12 to 14 pounds in a year depending on your age, muscle structure, or physical condition. [substeps] Active adults should make sure to get plenty of exercise as a part of their weight-loss regimen. Ending2: [substeps] Adults can gain around 4-8 pounds per week and children should gain around 2 pounds per week. As you gain control over your body, you'll avoid over-exercising and injury-related injuries. Ending3: If you do not maintain a healthy weight, your achilles tendon could be seriously torn. In order to avoid any unnecessary muscle strain, make sure to eat a balance diet that includes one of the following : [substeps] A 1-2 day diet high in fiber. Ending4: [substeps] Try to get at least 30 minutes of moderate-impact cardiovascular activity for at least five days a week to help maintain a healthy body. Activities may include running, walking, swimming, instructional fitness courses, or anything that elevates your heart rate.

Answer format: ending1/ending2/ending3/ending4