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Why Walking Might Be One of the Best Exercises For Health
為什么走路可能是最有益于健康的運動之一？
圖片來源：alexei_tm/Shutterstock
Science says: Don’t worry so much about getting 10,000 steps a day. But you might want to walk faster to reduce disease risk and live longer.
科學(xué)觀點：對于每天走到1萬步，不要過于擔(dān)心。但是，你可能希望走得快一點，以減少患病風(fēng)險并延長壽命。
To walk is to be human. We’re the only species that gets around by standing up and putting one foot in front of the other. In the 6 million years humans have been bipedal, our ability to walk upright has allowed humankind to travel great distances and survive changing climates, environments and landscapes.
行走是人類的特點。我們是唯一一個直立并邁步行走的物種。在6萬年的時間里，人類開始用雙腿行走，而直立行走可以讓我們走更遠的距離并適應(yīng)不斷變化的氣候、環(huán)境和景色。
But walking is more than just transportation — it also happens to be really good for us. Countless scientific studies have found that this simple act of moving our feet can provide a number of health benefits and help people live longer. In fact, a walking routine — if done properly — might be the only aerobic exercise people need.
但是，走路不僅僅是移動-走路同時也對我們有益。無數(shù)的科學(xué)研究證實，僅僅是邁開雙腿，就可以為我們的健康帶來諸多益處并幫助人們活得更久。事實上，走路的習(xí)慣-如果正確的話，也許是人們唯一一個所需要的有氧運動。
Aerobic exercise：有氧運動
Many people have taken up strolls around the neighborhood and in nature to pass the time during the pandemic — and there are many reasons to keep it up, says Emmanuel Stamatakis, a professor of physical activity, lifestyle and population health at the University of Sydney.
疫情期間，為了打發(fā)時間，許多人養(yǎng)成了在住所散步的習(xí)慣-堅持散步這一習(xí)慣有諸多理由，Emmanuel Stamatakis，悉尼大學(xué)體育活動、生活方式和人類健康教授表示。
Stroll：散步
“Regular walking has all the standard benefits of aerobic exercise, such as improvements in the heart and circulatory systems, better blood glucose control, normalization of blood pressure and reduction of anxiety and depression,” Stamatakis says.
“定期走路具有有氧運動所有常見的好處，比如改善心臟和循環(huán)系統(tǒng)，更好地控制血糖、保持血壓正常以及緩解憂慮和沮喪，”Stamatakis表示。
The beauty of walking is that it’s free, it doesn’t require a lot of special equipment and can be done almost anywhere. Most people can maintain a walking practice throughout their lifetime. Yet, in the age of CrossFit and high-intensity cardio, walking is perhaps an under-appreciated way to get the heart pumping and muscles working. It also happens to be one of the most studied forms of exercise there is.
散步的好處在于它的自由性。散步不需要許多特殊設(shè)備并且?guī)缀蹩梢栽谌魏蔚胤竭M行。大多數(shù)人可以在一生中保持走路的習(xí)慣。但是，在混合健身和高強度心肺鍛煉的年代，走路也許是一種被低估的、讓心臟和肌肉活躍起來的運動。走路也恰好是被研究最多的運動形式之一。
Do You Really Need to Walk 10,000 Steps a Day?
你真的需要每天走1萬步嗎？
In general, walking is good exercise because it puts our large muscle groups to work, and has a positive effect on most bodily systems, Stamatakis says.
總體而言，走路是一項不錯的運動，因為走路可以讓我們大部分肌肉群運動起來，而且走路對絕大多數(shù)身體系統(tǒng)有積極的作用，Stamatakis表示。
But for the sake of efficiency — how much walking should one aim for? Public health experts have drilled into us the idea that we need 10,000 steps a day — or about five miles. But contrary to popular belief, this recommendation doesn’t come from science. Instead, it stems from a 1960s advertising campaign to promote a pedometer in Japan. Perhaps because it’s a round number and easy to remember, it stuck. Countries like the U.S. began to include it in broader public health recommendations. Today, it’s often a default step count to reach on walking apps on smartphones and fitness trackers.
但是，從效率的角度而言-一個人每天應(yīng)該走多少步呢？公共健康專家告訴我們，我們一天需要走1萬步-或大約5英里。但是和大眾認知相反，這一建議并沒有科學(xué)依據(jù)。這一建議其實來自于20世紀60年代的廣告宣傳，該廣告宣傳的目的是在日本推廣計步器。也許因為1萬是個整數(shù)而且容易記，所以這個數(shù)字流傳了下來。美國等國家開始將其納入更加廣泛的公眾健康建議中。今天，在智能手機和健身追蹤器的走路App里，1萬步通常是默認的步數(shù)。
Round number：整數(shù)
Since the 1960s, researchers have studied the 10,000-steps-a day standard and have turned up mixed results. Although clocking 10,000 steps or more a day is certainly a healthy and worthwhile goal — it’s not a one-size-fits-all fitness recommendation.
從20世紀60年代開始，研究人員們對1天1萬步的標準進行了研究并得出了不同的結(jié)論。盡管每天1萬步或更多肯定對健康有好處且值得去達到-但是這個并非是一個萬能的建議。
“Several studies have consistently shown that significant health benefits accrue well below 10,000 steps per day,” Stamatakis says.
Stamatakis表示：“數(shù)個研究始終表明，每天走一萬步以下也會有明顯的健康益處。”
For instance, a recent Harvard study involving more than 16,000 older women found that those who got at least 4,400 steps a day greatly reduced their risk of dying prematurely when compared with less active women. The study also noted that the longevity benefits continued up to 7,500 steps but leveled off after that number. Put simply, 7,500 is also an ideal daily goal with benefits to 10,000 steps.
舉個例子，最近哈佛所展開的一項針對1.6萬多名老年女性的研究發(fā)現(xiàn)，每天至少走4400步的女性與那些活動量較少的女性相比，早死的風(fēng)險明顯減少。研究還強調(diào)表示，對長壽有益的步數(shù)每天最多為7500步，超過這個步數(shù)的話，長壽效果不會遞增。簡單來說，與每天行走1萬步所帶來的益處相比，7500步是理想的目標。
Stamatakis notes that 7,500 steps also tend to be in line with common public health recommendations, such as the Centers for Disease Control and Prevention’s recommendation of 150 minutes of moderate physical activity a week for adults.
Stamatakis強調(diào)，7500步也和常規(guī)的公眾健康建議一致。比如，疾病控制與預(yù)防中心建議成人每周進行150分鐘的中度鍛煉。
But picking up the pace might be a good idea. As with any exercise, the physical benefits one gains from walking depends on three things: duration, intensity and frequency. Put simply: walk often, walk fast and walk long. The goal is to walk fast enough to raise your heart rate — even if just for a short burst.
但是，加快步伐也許是個不錯的主意。和任何其他鍛煉一樣，我們的身體是否能從走路中獲益主要取決于三個要素：持續(xù)時間、強度和頻次。簡單來說，經(jīng)常走、快步走以及長距離行走。鍛煉的目標是走得足夠快，以提高心律-哪怕僅僅是短在短時間內(nèi)加快行走速度。
“Any pace is OK, but the faster the walking pace the better,” Stamatakis says. “It’s ideal for 3,000 to 3,500 [of those steps] to be completed at a brisk or fast pace.”
“任何行走速度都是可以的，但是步速越快越好，”Stamatakis表示。“在所行走的步數(shù)中，其中3000到3500步能夠在短時間內(nèi)或快速完成，則屬于理想狀態(tài)。”
Walk Faster, Live Longer
走得越快，越長壽
In a recent review study involving around 50,000 walkers, Stamatakis and his colleagues linked faster walking speeds to a reduced risk of dying from almost everything except cancer. How much you walk, rather than how fast you walk, might be more important for reducing cancer mortality, the review noted.
在最近針對大約5萬名步行人群所展開的回顧性研究中，Stamatakis和他的同事發(fā)現(xiàn)步速會減少除了癌癥以外幾乎所有因素導(dǎo)致的死亡風(fēng)險。你所走的步數(shù)，而不是步速，對于減少癌癥死亡風(fēng)險，也許更加重要，報告強調(diào)說。
Similar boosts to longevity have been found in other studies. Recent work published in Mayo Clinic Proceedings analyzed the life expectancy of nearly 475,000 men and women who self-reported as slow or brisk walkers. The faster walkers — around a speed of 3 miles per hour (or, a 20-minute mile) — could expect to live roughly 15 to 20 years longer than slower walkers, or those who clocked 2 mph (a 30-minute mile.)
其他研究中也有走路有助于長壽的類似證明。最近在《梅奧診所學(xué)報》所發(fā)表的一篇論文分析了將近47.5萬名男性和女性的預(yù)期壽命。這47.5萬人都表示自己平時會慢走或快走?？熳叩娜巳?步數(shù)大約為每小時3英里（或者1英里走20分鐘）-可能會比慢走的人群，或步速為2mph（1英里走30分鐘）大約多活15-20年。
Participants who considered themselves brisk walkers had an average life expectancy of nearly 87 years for men and 88 years for women. Increases in lifespan were observed across all weight groups the study included.
快走人群中，男性的平均預(yù)期壽命大約為87歲，女性大約為88歲。在研究所涉及的所有重量群組中，都觀察到壽命有所增加。
What’s considered a quick pace is relative to an individual’s fitness level, but it generally falls somewhere between 3 and 5 mph. A cadence of 100 steps per minute or greater is a commonly accepted threshold for turning a walk into a moderately intense exercise.
所謂的快步是相對于個人的體能而言的，但一般來說是在3到5 mph之間。每分鐘100步或以上的頻率是大眾普遍認同的、將步行轉(zhuǎn)化為中等強度運動的一個門檻。
fitness level：體能狀況
cadence ：頻率
While we know walking is good for the body, research is also beginning to reveal how it impacts brain function. Particularly, walking might be an effective way to slow or decrease the cognitive declines that come with growing older.
盡管我們都知道走路對身體有益，研究也開始發(fā)現(xiàn)走路對大腦功能也有影響。特別是，走路也許是緩解或減少衰老所帶來的認知衰退的一個有效方法。
A study of older, sedentary adults found that walking for six months improved executive functioning, or the ability to plan and organize. Studies also have found that that walking and other aerobic exercises can increase the size of the hippocampus, the brain area involved in memory and learning.
針對年老且習(xí)慣久坐不動的成人的研究發(fā)現(xiàn)，連續(xù)走路6個月可以改善執(zhí)行功能或計劃和組織能力。研究還發(fā)現(xiàn)，走路和其他有氧運動還會增加海馬體-與記憶和學(xué)習(xí)有關(guān)的大腦區(qū)域的大小。
Hippocampus：海馬體
Researchers think exercises like brisk walking might improve brain plasticity, or the ability to grow new neurons and form new synaptic connections.
研究人員認為，類似于快走的鍛煉還會改善大腦的彈性或生長新神經(jīng)元并形成新突觸連接的能力。
Can You Lose Weight By Walking?
走路可以減肥嗎？
If walking can help you live healthier and longer, can it also help you shed excess pounds? Not exactly. A common misconception is that working out in and of itself can help someone lose weight. Diet is a far more important piece of the weight-loss equation, research suggests.
如果走路可以讓我們更加健康和長壽，那么走路是不是也可以幫助減掉多余的贅肉？并非如此。一個常見的錯誤認知是鍛煉本身可以幫助人們減重。根據(jù)研究建議，飲食對于減重要重要得多。
misconception: 錯誤認知
in and of itself：本身
At least one study illustrates that daily walks make little difference in weight management. Weight gain is common among first-year college students. Researchers wanted to determine if walking could ward off the pounds. Their study, published in the Journal of Obesity, monitored 120 freshman women over six months. Over the course of 24 weeks, the students walked either 10,000, 12,500 or 15,000 steps a day, six days a week. Researchers tracked their caloric intake and weight — and found that step count didn’t seem to influence the number on the scale. Even students who walked the most still gained around the same amount of weight.
至少一項研究證實，日常走路對體重管理不會產(chǎn)生任何影響。體重增加對于大學(xué)新生非常常見。研究人員想要測定是否走路可以減重。研究人員所展開的研究（發(fā)表于《肥胖者期刊》）在6個月的時間里密切關(guān)注了120名大一女生。在24周的時間里，被觀察對象每天走1萬步、1.25萬步或1.5萬步，1周走6天。研究人員追蹤了被觀察對象的卡路里攝入和重量-并發(fā)現(xiàn)走路似乎不會對體重秤上的數(shù)字產(chǎn)生影響。即使是走路最多的女生也差不多增加了同樣多的重量。
Often, when someone increases physical activity, some of the body’s normal physiological responses kick in to make up for the calories burned. One might start getting hungry more often and may eat more, without realizing it.
通常，當(dāng)人們開始增加體育鍛煉時，身體中部分常規(guī)的生理反應(yīng)開始啟動并彌補所燃燒的熱量。你可能會開始經(jīng)常性地感到饑餓并可能會在沒有覺察的情況下吃得更多。
Even if with a tight control on daily caloric intake, it takes a lot of walking to accumulate a meaningful deficit. To put this in perspective, a 155-pound person would burn roughly 500 calories walking for 90 minutes at a rate of 4.5 mph.
即使對每天的熱量攝入有嚴格控制，也要走很多步才可以使所消耗的卡路里積累到有意義的程度。從這個角度來看，一個體重為155磅的人要以4.5 mph的速度走90分鐘才可以燃燒大約500卡路里。
However, walking does seem to influence a person’s body composition. Where a person carries fat might be a more important indicator of disease risk than body mass index. Avid walkers tend to have smaller waist circumferences. Waist measurements that are more than 35 inches for women and 40 inches for men have been linked with a higher risk for heart disease and Type 2 diabetes.
盡管如此，走路似乎會影響一個人的身體構(gòu)成。與體重指數(shù)相比，一個人脂肪的所在位置更能夠預(yù)測一個人的患病風(fēng)險。熱愛走路的人一般腰圍更小。而腰圍超過35英寸（女性）和40英寸（男性）的話，患心臟病和II型糖尿病的風(fēng)險也就更高。
So a walk in the park maybe won’t make you “ripped" — but it sure beats sitting.
所以，在公園里走路也許不會讓你擁有“完美身材”--但是它肯定要比坐著好。