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

譯者: Lilian Chiu 審譯者: 麗玲 辛

While most people avoid spending the night in jail,

雖然大部分人都會盡量 避免在監獄過夜，

Jean Béliveau jumped at the opportunity.

尚‧貝利沃卻抓住了這個機會。

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

過去三年間，貝利沃靠著雙腳 從一個國家到走到另一個國家，

with the goal of circumnavigating the globe on foot.

他的目標是徒步環遊世界。

This required sleeping in tents,

因此他會需要睡在帳篷裡、

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

陌生人家中，偶爾還要 在路上的監獄過夜。

But this morning, as Béliveau was ready to leave,

但這天早上，貝利沃準備離開時，

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

先前同意安排他睡在監獄的 警察局長卻不見蹤影，

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

而警衛完全不相信他的說法。

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

很少有人有時間或意願 走這麼遠的距離。

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

但是，研究顯示，

即使只在日常生活中 加入少量的步行，

to your daily routine can dramatically improve your health.

都能大大改善你的健康。

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

那麼，

當你增加每日行走步數時， 你的身體會有什麼變化？

A single afternoon stroll can improve your mood

一個下午的散步可以改善你的心情，

and ease symptoms of anxiety and depression.

並緩解焦慮和憂鬱症的症狀。

Walking, especially at a brisk pace,

步行，尤其是用輕快的步伐行走，

is thought to trigger the release of pain-relieving endorphins

被認為會觸發腦內啡的釋放， 而腦內啡可以止痛，

and curb the release of the stress hormone cortisol.

此外還能抑制壓力荷爾蒙 皮質醇的釋放。

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

把更多步數納入日常生活中 幾週之後，你的身體就會適應。

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

走路看似簡單，

實則需要腿部、軀幹， 和背部的許多肌肉協調和使力。

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

To keep up with the increase in energy demand,

為了配合能量需求的提升，

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

這些肌肉周圍的血管會被重塑， 以提供更多氧氣。

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

同時，心臟在打出血液方面 也會變得更有效率。

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

在幾個月內，這些變化 就能降低你的血壓

and reduce your risk of heart attack and stroke.

並降低心臟病發作和中風的風險。

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

走路時要負擔身體的重量， 這會對骨頭施壓。

But this stress actually makes the bones stronger,

但這種壓力實際上會讓骨頭更強壯，

as it stimulates the absorption of calcium and minerals.

因為它能刺激鈣和礦物質的吸收。

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

這就是為什麼長年持續步行

可以協助維持骨密度，

which usually declines with age.

否則骨密度通常 會隨年齡增長而降低。

Building a lifelong walking habit comes with many other benefits,

養成一生的步行習慣 還能帶來許多其他好處，

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

從協助體重管理， 到降低第二型糖尿病、

numerous cancers, and dementia.

多種癌症，及失智症的風險。

Simply put, walking is exercise.

簡言之，步行就是運動。

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

且與其他形式的運動不同， 步行不需要設備，

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

且更適合不同年齡層 及不同體能狀況的人。

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

雖然活動記錄器通常都宣稱 一萬步是理想的基準值，

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

但研究顯示，只要每天的 步數有增加，不論多少，

都對健康有益。

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

且不需要把所有的步數一次走完。

For those who live in walkable neighborhoods,

如果居住的社區適合步行，

steps are easily accumulated throughout the day;

把一天各時段所走的步數 累加起來，很容易就能達標；

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

走路上班、走路去買雜貨， 或走路去找朋友。

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

如果從住家很容易就可以 步行到達商店和設施所在，

comes with its own set of perks.

那還會有許多額外的好處。

Residents in these communities are often less reliant on vehicles,

這些社區的居民 通常比較不依賴汽車，

which translates to improved air quality

意思就是，空氣品質會比較好，

and reduced local greenhouse gas emissions.

且當地的溫室氣體排放會較少。

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

連你看待世界的方式都可能被改變。

One study of seniors in Hong Kong

一項針對香港老年人所做的研究

found that those living in more walkable neighborhoods

發現如果居住在較適合步行的社區，

reported feeling less loneliness and more life satisfaction

就比較不會感到寂寞， 生活滿意度也比較高，

than those living in less walkable neighborhoods.

相較之下，住在不宜步行的 社區就沒有這些好處。

So, why doesn’t everyone just walk more?

那麼，大家都多走路不就好了嗎？

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

其中一個主要原因是很多人無法前往

to safe, well-maintained places to stroll.

安全、維護良好的地方散步。

Despite the known benefits of walking,

儘管知道步行是有益的，

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

但許多城市和鄉鎮 在設計時都只考慮到開車。

State and local governments across the globe often prioritize

世界各地的州政府和地方政府 通常都會優先考量

funding for highways and roads over sidewalks and public parks.

高速公路和道路的資金， 而非人行道和公園。

And even when walkable spaces exist,

即使有適合行走的空間，

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

前往這些地方的路線 對行人不見得友善。

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

在美國，住宅區和商業區 一般來說會被劃分開來，

and often only connected by busy roadways.

且通常只有繁忙的道路連接兩者。

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

但還是有辦法可以把一些地方 改造變成對步行更友善。

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

2013 年，

溫哥華市政府官員啟用了 科莫克斯—赫姆肯綠道，

taking a two-kilometer road

把兩公里的道路

and converting it into a walkable and bikeable space.

轉換成適合行走和騎單車的空間。

Studies found that after opening,

研究發現，綠道啟用後，

people living close to the greenway got more exercise,

附近居民的運動量增加，

reduced their daily car trips by 23%,

每天開車出去的次數減少了 23%，

and cut their personal greenhouse gas emissions by 21%.

個人的溫室氣體排放量 也降低了 21%。

And even small measures can help.

就連小措施也有助益。

In places like Bethel, Vermont, for example,

比如，在佛蒙特州 貝瑟爾這樣的地方，

community members have improved the walkability of their downtowns

社區居民就成功改善了 市中心的步行便利性，

by adding simple features like painted crosswalks and curb extensions.

他們也不過就是加上了簡單的設施， 如繪製斑馬線和增加路緣延伸區。

As for Béliveau, the guards eventually let him out.

至於貝利沃，

警衛最後還是放他出來了。

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

他總共走了七萬五千公里， 完成了他的旅程。

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

但很明顯，不用走這麼多步， 你也能感受步行的好處。