每天1萬步就叫健康嗎?

Regular walking produces many health benefits, including reducing our risk of heart disease, type 2 diabetes and depression.

日常散步對健康有很多好處，包括降低得心臟病、II型糖尿病和抑郁癥的風(fēng)險。

Best of all, it's free, we can do it anywhere and, formost of us, it's relatively easy to fit into our dailyroutines.

最棒的是，散步是免費的，在哪里都能做，而且對大多數(shù)人來說，在日常活動中加上散步很容易做到。

We often hear 10,000 as the golden number of stepsto strive for in a day. But do we really need to take 10,000 steps a day?

我們常聽到說每天一萬步是最佳數(shù)量。但是我們每天真的需要走到一萬步嗎?

Not necessarily. This figure was originally popularized as part of a marketing campaign, andhas been subject to some criticism. But if it gets you walking more, it might be a good goal towork towards.

不用。這個數(shù)字最初是作為營銷的一部分火起來的，已經(jīng)受到了很多的質(zhì)疑。但是如果這能激勵你走得更多的話，一萬步不失為一個很好的目標(biāo)。

 

 

Where did 10,000 come from?

但1萬這個數(shù)字到底是怎么來的?

The 10,000 steps concept was initially formulated in Japan in the lead-up to the 1964 TokyoOlympics. There was no real evidence to support this target. Rather, it was a marketingstrategy to sell step counters.

一萬步這個概念最初萌芽于1964年日本東京奧運會的準備期間。沒有任何可靠證據(jù)可以支撐這個數(shù)字。它更像是銷售計步器的營銷手段。

There was very little interest in the idea until the turn of the century, when the concept wasrevisited by Australian health promotion researchers in 2001 to encourage people to be moreactive.

到了二十一世紀，這個理念才有了些價值，澳大利亞健康促進研究人員在2001年再次啟用這個概念，鼓勵人們加強鍛煉。

Based on accumulated evidence, many physical activity guidelines around the world – including the Australian guidelines – recommend a minimum of 150 minutes of moderateintensity physical activity a week. This equates to 30 minutes on most days. A half hour ofactivity corresponds to about 3,000 to 4,000 dedicated steps at a moderate pace.

基于越來越多的證據(jù)，世界上許多——包括澳大利亞的運動指南里——建議每周至少保證150分鐘的中等強度的運動量。這差不多相當(dāng)于保證每天30分鐘的運動量。而半個小時的中等強度運動量相當(dāng)于每天3000到4000左右的正常步數(shù)。

In Australia, the average adult accumulates about 7,400 steps a day. So an additional 3,000 to 4,000 steps through dedicated walking will get you to the 10,000 steps target.

在澳大利亞，成年人平均每天走7400步左右。所以要達到一萬的目標(biāo)，還得多走個大概3000到4000步。