Do you really need to take 10,000 steps a day? - Shannon Odell

翻译人员: Liwen Huang 校对人员: Bruce Wang

While most people avoid spending the night in jail,

虽然大多数人避免在监狱里过夜，

Jean Béliveau jumped at the opportunity.

但让·贝利沃迫切地抓住了这个机会。

For the past three years, Béliveau had been walking from country to country,

三年来，贝利沃怀着徒步环游世界的目标

with the goal of circumnavigating the globe on foot.

走过一个又一个国家。

This required sleeping in tents,

一路上得睡在帐篷里、

strangers’ homes, and the occasional jail cell along the way.

陌生人家里，偶尔还得睡在牢房里。

But this morning, as Béliveau was ready to leave,

但今早，贝利沃准备离开的时候，

the police chief, who had agreed to his sleeping arrangement,

同意他的住宿安排的警察局长

was nowhere to be found, and the guards weren’t buying his story.

却无处可寻，警卫也不信他的说法。

Few people have the time or desire to walk such extreme lengths.

很少有人有时间或欲望走这么长的路。

However, research shows that adding even a modest amount of walking

但是，研究表明，在日常生活中 即使是增加少量的步行

to your daily routine can dramatically improve your health.

都可以显著改善健康状况。

So, what exactly happens to your body when you increase your daily step count?

那么，增加每日步数， 身体究竟会发生什么变化呢？

A single afternoon stroll can improve your mood

仅一次午后漫步就可以改善情绪，

and ease symptoms of anxiety and depression.

缓解焦虑和抑郁的症状。

Walking, especially at a brisk pace,

人们认为，步行，尤其是快步行走，

is thought to trigger the release of pain-relieving endorphins

会触发缓解疼痛的内啡肽的释放，

and curb the release of the stress hormone cortisol.

抑制压力荷尔蒙——皮质醇的释放。

Within weeks of adding more steps to your routine, your body adapts.

在日常活动中增加更多的步数， 身体几周内就会适应。

While it may seem simple, walking requires the coordination and effort

虽然看似简单，但步行需要腿部、

of many muscles in your legs, torso, and back.

躯干和背部许多肌肉的协调和努力。

To keep up with the increase in energy demand,

为了跟上能量需求的增加，

the vessels around these muscles are remodeled to deliver more oxygen.

这些肌肉周围的血管被重塑， 以输送更多的氧气。

At the same time, your heart becomes more efficient at pumping blood.

同时，心脏压送血液的功能越来越强。

In a few months, these changes can lower your blood pressure

几个月后，这些变化可以降低血压

and reduce your risk of heart attack and stroke.

并降低心脏病发作和中风的风险。

Carrying the weight of your body as you walk places stress on the bones.

走路时承受身体的重量给骨头带来压力。

But this stress actually makes the bones stronger,

但这种压力实则让骨骼更强壮，

as it stimulates the absorption of calcium and minerals.

因为它会促进钙和矿物质的吸收。

That's why years of consistent walking can help retain bone density,

这就是为什么多年持续的步行 可以帮助保持骨密度的原因，

which usually declines with age.

骨密度通常随着年纪的增长而下降。

Building a lifelong walking habit comes with many other benefits,

养成终身步行的习惯还有许多其他好处，

from aiding in weight management to reducing your risk for type 2 diabetes,

从帮助控制体重 到降低患 2 型糖尿病、

numerous cancers, and dementia.

多种癌症和痴呆的风险。

Simply put, walking is exercise.

简而言之，步行是种运动。

And unlike other forms, it doesn’t require equipment,

与其他形式不同，它不需要设备，

and is often more accessible to people of varying ages and fitness levels.

往往更适合不同年龄和健康水平的人。

While activity trackers usually bill 10,000 steps as the ideal benchmark,

虽然活动跟踪器通常将 一万步定为理想的基准，

studies show that any increase in steps per day can yield health benefits.

但研究表明，每日的步数只要增加 都会带来健康益处。

And these steps don't need to be taken continuously.

这些步数不需要是连续的。

For those who live in walkable neighborhoods,

对于在适合步行的社区生活的人来说，

steps are easily accumulated throughout the day;

一整天很容易累积步数；

walking to work, to pick up groceries, or to meet with friends.

步行去上班、买食品杂货或见朋友。

And living where shops and amenities are easy to get to on foot

住在步行可至商店和便利设施的地方

comes with its own set of perks.

也有其一系列的好处。

Residents in these communities are often less reliant on vehicles,

这些社区的居民通常不太依赖车辆，

which translates to improved air quality

这意味着空气质量改善，

and reduced local greenhouse gas emissions.

当地的温室气体排放减少。

And it can even change the way you see the world.

它甚至可以改变你看待世界的方式。

One study of seniors in Hong Kong

一项对香港老年人的研究发现，

found that those living in more walkable neighborhoods

与在不太适合步行的社区生活的人相比，

reported feeling less loneliness and more life satisfaction

那些在更适合步行的社区生活的人说

than those living in less walkable neighborhoods.

他们孤独感更低，生活满意度更高。

So, why doesn’t everyone just walk more?

那么，为什么大家不都多走路呢？

One big reason is that many people don’t have access

一个重要原因是，许多人没有

to safe, well-maintained places to stroll.

安全、维护良好的散步场所。

Despite the known benefits of walking,

尽管步行的好处众所周知，

many cities and towns have been designed with only driving in mind.

但许多城镇在设计时都只考虑了驾驶。

State and local governments across the globe often prioritize

全球的州和地方政府通常优先

funding for highways and roads over sidewalks and public parks.

为交通干线和公路提供资金， 而不是为人行道和公园。

And even when walkable spaces exist,

即使是有适合步行的场所，

the routes to get to them aren’t always pedestrian-friendly.

去这些地方的路不一定适合人行。

In the US, residential and commercial areas are typically zoned separately

在美国，住宅和商业区通常分开划分，

and often only connected by busy roadways.

通常仅由繁忙的车行道相连。

But there are ways to make places more foot-friendly.

但是，有办法可以让各地更加适合步行。

In 2013, Vancouver city officials opened the Comox-Helmcken Greenway,

2013 年，温哥华市政官员开通了 科摩克斯-赫尔麦肯绿道，

taking a two-kilometer road

他们选取了一条两公里的公路，

and converting it into a walkable and bikeable space.

将其改建成了适合步行和骑车的场所。

Studies found that after opening,

研究发现，绿道开放后，

people living close to the greenway got more exercise,

居住在附近的人增加了运动，

reduced their daily car trips by 23%,

减少了 23％ 的日常汽车出行，

and cut their personal greenhouse gas emissions by 21%.

以及 21% 的个人温室气体排放。

And even small measures can help.

即使是小措施也有助益。

In places like Bethel, Vermont, for example,

例如，在佛蒙特州贝塞尔等地，

community members have improved the walkability of their downtowns

社区成员通过增加 彩绘人行道和路缘延伸等简单特色

by adding simple features like painted crosswalks and curb extensions.

改善了市中心的可步行性。

As for Béliveau, the guards eventually let him out.

至于贝利沃，警卫最终将他放了出去。

He’d walk over 75,000 kilometers in total to complete his journey.

他总共要走七万五千多公里 才能完成旅程。

But it’s clear you don’t have to take quite this many steps to see an impact.

但显然，你不用走这么多步 就能感受到影响。