Why walking is so good for you

為什么步行對你有益

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Walking is astonishingly powerful and scientifically proven by study after study-walking transforms your body and mind. In fact, research shows it can add almost two years to your life. Of course, there’s the major perk that sneaking in those steps helps you shed unwanted weight; one Canadian study found that an hour-long brisk walk every day reduced belly fat in women by 20% over 14 weeks. But going for a trek can benefit your body in other significant ways too. Here’s how:

步行是非常有用的，科學的研究證明了這一點，這一研究是在得出學習和步行模式能改變你的身體和心靈的結論后進行的。事實上，研究表明它可以增加你近兩年的生命。當然，在步行中，還有額外收獲，那就是能幫助你減掉身上的贅肉。加拿大的一項研究發(fā)現，每天長達一小時的快走，可使女性腹部脂肪在14周內減掉20％。不過，徒步行走也可以通過其他方式對你的身體有所裨益。下面是幾大好處：

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It guards your brain. Two hours of walking per week cuts your risk of stroke by 30%. Hitting the road also protects brain regions associated with planning and memory, and doing it for 30 minutes a day has even been found to reduce symptoms of depression by 36%.

它能保護大腦。每周兩小時的步行可將中風風險降低30％。走路還能保護和計劃、記憶相關的大腦區(qū)域。而且，研究甚至發(fā)現每天30分鐘的步行能減少36％的抑郁癥狀。

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It strengthens your bones. Four hours of walking per week can slash your chances of a hip fracture by up to 43%. In other words, the more you move now, the more mobile you’ll be later in life.

它能強化骨骼。每周四小時的步行可以使髖部骨折幾率降低43％。換句話說，你現在動得越多，你晚年生活中行動就越方便。

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It improves your heart health. Take a stroll for your ticker: A new study of more than 89,000 women found that those who walked briskly for 40 minutes two or three times per week had up to a 38% lower chance of heart failure after menopause than those who did it less often or more slowly. What’s more, researchers have found that walking for just 20 minutes per day lowers your risk of heart disease by 30%, and it can also cut your risk of obesity (a major risk factor for heart disease) in half.

它能促進心臟健康。為了你的心臟，多散散步吧：一項針對超過89000名女性的新研究發(fā)現，那些每周進行兩到三次40分鐘快走的人，絕經后的心臟衰竭幾率比那些快走次數少或慢的人低38％。更重要的是，研究人員發(fā)現，每天步行20分鐘能降低30%的心臟病風險，同時還可以降低一半的肥胖風險，而肥胖是心臟病的主要危險因素。

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Though she's tried everything from kettlebells to gyrokinesis , personal trainer and fitness video guru Jessica Smith says walking remains her workout of choice for fitness and weight control. "I truly believe it's the best way to get and stay in shape," she says. "Not only is it free, anyone can do it and you don't need any equipment to begin. It's easy on the joints, and I believe it helps with appetite control"-unlike with running, she feels less hungry after walking, not more.

雖然私人教練兼健身視頻大師Jessica Smith嘗試了從壺鈴到陀螺儀的所有鍛煉方式，但她說步行仍然是她健身和控制體重的首選。“我真的認為這是獲得并保持好體形的最好方法?！彼f，“它不僅是免費的，而且任何人都可以做，你也不需要任何設備就可以開始。它對關節(jié)很友好，而且我認為它有助于控制食欲。”這一點和跑步不同，她在步行后感覺不那么餓，而跑步后則會覺得更餓。

（翻譯：MS小冰晶）