每天走8000步，你的身体会发生什么变化？
今天你走了多少步？
世界卫生组织将行走定义为“世界上最好的运动”。迈开腿，为啥可以收获健康和长寿，一起跟着双语君来了解一下。
日行万步减体重
Studies show the average person gains between 1 and 2 pounds (0.5 to 1 kilograms) each year from young adulthood through middle age, slowly leading to an unhealthy weight and even obesity over time.
“People really can reduce their risk of obesity by walking more,” said study author Dr. Evan Brittain, associate professor in the division of cardiovascular medicine at Vanderbilt University Medical Center in Nashville.
饭后走路降血糖
That excursion doesn’t need to take up a huge amount of your time either: Walking as little as two to five minutes after a meal can do the trick, according to a 2022 study in the journal Sports Medicine.
Standing after a meal can help, too, but not as much as putting one foot in front of the other, said study coauthor Aidan Buffey, a doctoral student in the physical education and sport sciences department at the University of Limerick in Ireland.
试着走到喘息
除了控制步数以外，走路锻炼还有什么要点呢？
丹佛市国立犹太医学中心心血管预防与健康部主任安德鲁·弗里曼博士（Andrew Freeman）说：“事实上，无论你处在哪一种健康水平，都要试着挑战自我。在医生的允许下，你每天都需要走到喘息，并且维持30分钟。”
“The truth is, the same goal has always applied: Challenge yourself at whatever fitness level you’re at. Obviously check with your doctor first, but your goal is to become breathless for 30 minutes each day,” said Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver.
走到喘息具体是什么样的呢？弗里曼解释道，这并不是说需要你气喘吁吁到完全呼吸不过来，而是在别人与你交谈时，你觉得回话有些困难的状态。
What is breathlessness as it applies to exercise? It’s not gasping and panting so hard you can barely breathe. Instead, breathlessness is when you are walking with someone, they talk to you, and you have a bit of trouble talking back, Freeman said.
弗里曼表示，不论你走路的速度是快是慢，喘息走路30分钟，不断挑战自我能够接受的水平，会拥有一个越来越健康的体魄。
“如果你还能辅以植物性膳食、减少压力、充足睡眠和与他人充分沟通，那么这是一个神奇的配方。它会成为你的青春之泉。”
“And when if you blend that with eating a more plant-based diet, de-stressing, sleeping enough and connecting with others — that’s your magic recipe,” Freeman said. “It’s the fountain of youth, if you will.”
编辑：焦洁
实习生：王潇雨
来源：美国有线电视新闻网 福克斯新闻
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