每天1萬(wàn)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(duì)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(xiǎn)。

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(fèi)的，在哪里都能做，而且對(duì)大多數(shù)人來說，在日常活動(dòng)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(wàn)步是最佳數(shù)量。但是我們每天真的需要走到一萬(wàn)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(gè)數(shù)字最初是作為營(yíng)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(lì)你走得更多的話，一萬(wàn)步不失為一個(gè)很好的目標(biāo)。

 

 

Where did 10,000 come from?

但1萬(wàn)這個(gè)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(wàn)步這個(gè)概念最初萌芽于1964年日本東京奧運(yùn)會(huì)的準(zhǔn)備期間。沒有任何可靠證據(jù)可以支撐這個(gè)數(shù)字。它更像是銷售計(jì)步器的營(yíng)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(jì)，這個(gè)理念才有了些價(jià)值，澳大利亞健康促進(jìn)研究人員在2001年再次啟用這個(gè)概念，鼓勵(lì)人們加強(qiáng)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(yùn)動(dòng)指南里——建議每周至少保證150分鐘的中等強(qiáng)度的運(yùn)動(dòng)量。這差不多相當(dāng)于保證每天30分鐘的運(yùn)動(dòng)量。而半個(gè)小時(shí)的中等強(qiáng)度運(yùn)動(dòng)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(dá)到一萬(wàn)的目標(biāo)，還得多走個(gè)大概3000到4000步。