走路有哪些好处？
📖 逐句对照翻译
Many medical experts say that walking is an easy way to improve physical and mental health, support fitness and prevent disease.
许多医学专家表示，散步是改善身心健康、增强体质和预防疾病的简便方法。
They advise that walking is a great first step toward a healthy life although other forms of exercise are also important.
他们建议，尽管其他形式的锻炼也很重要，但步行是迈向健康生活的绝佳第一步。
Good effects of walking
步行的良好效果
Dr. Sarah Eby is a sports medicine physician with Mass General Brigham in the state of Massachusetts.
莎拉·埃比医生是马萨诸塞州麻省总医院布里格姆医疗系统的运动医学医生。
Eby said walking has many good effects and people do not need extra things.
埃比表示，散步有许多好处，人们不需要额外的东西。
“You don’t need equipment and you don’t need a gym membership,” Eby noted “And the benefits are so vast.”
伊比指出：“你不需要设备，也不需要健身房会员资格，而且好处非常多。”
The U.S. surgeon general, a federal health officer, recommends that adults get at least two and a half hours of moderate-intensity physical activity every week.
美国卫生总监（联邦卫生官员）建议成年人每周至少进行两个半小时的中等强度体育锻炼。
Walking helps meet that goal.
步行有助于实现这一目标。
Exercise lowers the risk of heart disease, high blood pressure, dementia, depression and many kinds of cancer.
运动可降低患心脏病、高血压、痴呆、抑郁以及多种癌症的风险。
Walking also helps blood sugar levels, is good for bone health, and can help people lose weight and sleep better.
散步还有助于控制血糖水平，有益于骨骼健康，还能帮助人们减肥和改善睡眠。
That is what Julie Schmied said.
这是朱莉·施米德说的话。
She is a health care worker with Norton Healthcare in Kentucky, which runs the free Get Healthy Walking Club.
她是肯塔基州诺顿医疗集团的医护人员，该集团运营着免费的“健康步行俱乐部”。
Walking is also a relatively low-impact exercise that puts less pressure on joints than other exercises while strengthening the heart and lungs.
步行也是一种相对低冲击的运动，与其他运动相比，它对关节的压力较小，同时能增强心肺功能。
James Blankenship is 68 years old.
詹姆斯·布兰肯希普68岁。
He said joining a walking club at the Louisville Zoo last year helped him recover after a heart attack and a complex triple-bypass heart operation in 2022.
他说，去年加入路易斯维尔动物园的步行俱乐部帮助他在2022年心脏病发作并接受复杂的三重心脏搭桥手术后恢复了健康。
“My cardiologist says I’m doing great,” he said.
“我的心脏病医生说我恢复得很好，”他说。
Some say walking is not enough.
有人说光走路是不够的。
Anita Gust teaches exercise science at the University of Minnesota Crookston.
安妮塔·古斯特在明尼苏达大学克鲁克斯顿分校教授运动科学。
Gust said walking “is not enough for overall health and well-being” because it does not provide resistance training that builds muscle strength and endurance.
古斯特表示，步行“不足以促进整体健康和福祉”，因为它无法提供增强肌肉力量和耐力的抗阻训练。
Some health experts say that is especially important for healthy bone development in women as they age.
一些健康专家表示，这对女性随着年龄增长保持健康的骨骼发育尤为重要。
Experts recommend adding other activities at least twice weekly.
专家建议每周至少增加两次其他活动。
These could include using weights, gym equipment or one’s own body for resistance exercises.
这些可以包括使用负重、健身器材或自身的体重进行抗阻训练。
Training that improves flexibility, like yoga or stretching, can also be helpful.
提高柔韧性的训练，如瑜伽或拉伸，也可能有所帮助。
How much should you walk?
你应该走多少步？
Many people have heard about the walking goal of 10,000 steps a day.
许多人都听说过每天走一万步的目标。
This advice dates back to a 1960s marketing campaign in Japan.
这一建议源自20世纪60年代日本的一场营销活动。
But, experts note that this is only a guideline.
但专家指出，这只是一个指导原则。
Shmied said the average American walks about 3,000 to 4,000 steps a day, and it is fine to increase that number to 10,000.
施米德说，美国人平均每天走约3000到4000步，将这一数字提高到1万步是可以的。
Setting a time goal can also be useful.
设定时间目标也可能是有用的。
Shmied suggests dividing the recommended 150 minutes per week into 30 minutes a day, or 10 minutes three times a day, for five days.
施米德建议将推荐的每周150分钟分为每天30分钟，或每天三次、每次10分钟，持续五天。
During rainy or snowy weather, people can walk in malls or on treadmills.
在下雨或下雪天气，人们可以在商场里或跑步机上散步。
As they become seasoned walkers, they can speed up or walk up hills while still keeping the activity level moderate.
随着他们成为经验丰富的步行者，他们可以加快速度或走上坡路，同时仍保持中等强度的活动水平。
“If you can talk but not sing,” Eby said, “that’s what we consider moderate-intensity exercise.”
伊比说：“如果你能说话但不能唱歌，那就是我们所说的中等强度运动。”
Staying with your walking program
坚持你的步行计划
Walking with friends, including dogs, is one way to keep walking.
与朋友一起散步，包括带上狗，是坚持散步的一种方式。
Walking clubs have appeared across the nation.
徒步俱乐部在全国各地涌现。
In 2022, 31-year-old personal trainer Brianna Joye Kohn started City Girls Who Walk with a TikTok post inviting others to walk with her in New York.
2022年，31岁的私人教练布里安娜·乔伊·科恩在TikTok上发帖，邀请其他人跟她一起在纽约散步，由此发起了“城市漫步女孩”活动。
“We had 250 girls show up,” she said.
“我们有250个女孩到场，”她说。
Since then, the group has walked every Sunday for around 40 minutes, with some meeting afterward for a meal or coffee.
自那以后，这群人每个周日都会步行约40分钟，之后有些人还会聚在一起吃饭或喝咖啡。
The Louisville Zoo launched its walking club in 1987.
路易斯维尔动物园于1987年成立了步行俱乐部。
It joined with Norton Healthcare in 2004 to expand it and now has more than 15,000 registered members.
它于2004年与诺顿医疗集团合并以扩大规模，目前拥有超过15000名注册会员。
Every day from March 1 through October 31, people walk around and around the zoo before it officially opens.
从3月1日到10月31日，每天在动物园正式开放前，人们都会绕着动物园一圈圈地散步。
Recently, Janet Rapp walked down a path through the city zoo, waving at friends and stopping briefly to greet big flightless birds called emus that she knows by name.
最近，珍妮特·拉普沿着城市动物园的一条小路走着，向朋友们挥手致意，并短暂停留下来，向她能叫出名字的大型不会飞的鸟——鸸鹋打招呼。
The 71-year-old retiree starts each morning this way with a walking club.
这位71岁的退休老人每天早上都以这种方式和一家步行俱乐部一起开始新的一天。
“I’m obsessed,” she said.
“我着迷了，”她说。
Not only does it ease her joint pain, “it just gives me energy…And then it calms me, too.”
这不仅缓解了她的关节疼痛，“它还让我精力充沛……然后又让我平静下来。”
I'm Mario Ritter, Jr.
我是小马里奥·里特。
Laura Ungar reported this story for the Associated Press.
劳拉·昂格尔为美联社报道了这一故事。
Mario Ritter, Jr. adapted it for VOA Learning English.
小马里奥·里特为VOA英语学习频道改编了此文。
