5 Health Benefits of Walking： 30 Minutes a Day Makes a Difference
Walking is one of the simplest ways to increase your physical activity and improve your health。
步行是增加身體活動和改善健康的最簡單方法之一。
During
COVID-19
， getting outside of the house to go for a walk can be a great way to break up the day and relieve some stress。 Whether alone or with the whole family， the great thing about walking is that almost anyone can do it and it doesn’t require a gym， expensive equipment or a ton of extra time。 All you need is a comfortable pair of walking shoes and you’re on your way to improving your overall health and well-being。
在 COVID-19 期間，走出家門去散步可能是打破一天並緩解壓力的好方法。 無論是獨自一人還是與全家人一起，步行的好處在於幾乎任何人都可以做到，而且不需要健身房、昂貴的裝置或大量額外時間。 您只需要一雙舒適的步行鞋，您就可以改善整體健康狀況。
As the father of modern medicine, Hippocrates said, “Walking is man’s best medicine.”作為現代醫學之父，希波克拉底說：“步行是人類最好的良藥。”
He was right。 Even today with countless medications and drugs available for every ailment， there is no pill that can impact our total health like a daily walk。 Adding as little as 30 minutes of walking to your daily routine has been shown to improve health。
他是對的。 即使在今天有無數藥物和藥物可用於治療各種疾病，但沒有任何藥丸可以像每天散步一樣影響我們的整體健康。 已證明在您的日常生活中增加 30分鐘的步行可以改善健康。
Here are five reasons to lace up your comfortable shoes and walk your way to better health：
這裡有五個理由讓您穿上舒適的鞋子，走上更健康的道路：
1. Protect your heart.
Set a goal to walk 30 minutes at least five times a week and experience all the health benefits that a brisk walk can bring you。
設定一個目標，每週至少步行 5 次，每次 30 分鐘，體驗快走帶給您的所有健康益處。
2. Slim down.
Regular brisk walking， when combined with healthy eating， is hugely effective for weight loss， helping you burn off extra calories。 Walking also helps to reduce visceral fat， also known as belly or abdominal fat which is especially dangerous to our health。
經常快走，結合健康飲食，對減肥非常有效，幫助你燃燒額外的卡路里。 步行還有助於減少內臟脂肪，也稱為腹部或腹部脂肪，這對我們的健康尤其危險。
3. Keep your memory sharp.
保持你的記憶力。
One of the best things you can do to keep your brain in shape is head out for a brisk walk。 A study published in
The Proceedings of the National Academy of Sciences
suggests that the hippocampus—the part of the brain that is key to memory—can be expanded through regular walking。
保持大腦健康的最好方法之一就是出去快步走。 發表在《美國國家科學院院刊》上的一項研究表明，海馬體——大腦中對記憶至關重要的部分——可以透過經常走路來擴大。
4. Improve your mood.改善心情
Exercise helps release endorphins that instantly improve your mood and trigger a positive feeling in the body。 When performed regularly， exercise helps ease stress， anxiety and has even been shown to be as effective as psychotherapy at relieving moderate depression。
鍛鍊有助於釋放內啡肽，從而立即改善您的情緒並激發身體的積極情緒。 定期進行鍛鍊有助於緩解壓力、焦慮，甚至已被證明在緩解中度抑鬱方面與心理治療一樣有效。
5. Sleep better.睡眠更好
Exercise such as walking boosts the effect of natural sleep hormones such as melatonin， helping you doze off faster and
sleep more soundly
。 Researchers at Harvard University School of Medicine conducted a study on the effects of exercise on sleep。 It was found that those who engaged in 20 to 30 minutes of moderate exercise every other day fell asleep 50 percent faster and stayed asleep up to one hour longer。
步行等運動可以增強褪黑激素等天然睡眠激素的作用，幫助您更快地打瞌睡，睡得更香。 哈佛大學醫學院的研究人員進行了一項關於運動對睡眠影響的研究。 研究發現，那些每隔一天進行 20 到 30 分鐘中等強度運動的人，入睡速度提高 50%，並且多睡一小時。
Tips to improve your walking game:改善步行遊戲的技巧：
Remember to stand tall:
Prevent lower back pain by being mindful of correct posture。 Think of elongating your body and relaxing your shoulders。 Avoid holding hand weights if it causes your posture to be compromised。
記住要站得高：注意正確的姿勢，防止腰痛。 想想拉長你的身體，放鬆你的肩膀。 如果會影響您的姿勢，請避免握住手部的重物。
Don’t forget your arms:
Bend arms at a 90 degree angle and don’t be afraid to swing your arms in rhythm with your stride to propel you forward。
不要忘記你的手臂：彎曲手臂成 90 度角，不要害怕隨著你的步伐有節奏地擺動你的手臂來推動你前進。
Set your gaze forward:
Hold your head up and eyes forward about 10 to 20 feet in front of you， which helps to prevent upper-body tension。
視線向前：抬起頭，眼睛向前約 10 到 20 英尺，這有助於防止上身緊張。
Incorporate intervals:
Try alternating one block fast and one or two blocks at a slower pace to build endurance and boost metabolism。
合併間隔：嘗試交替快速一格和慢速一兩格，以增強耐力和促進新陳代謝。
Bring your pup
： If you have a dog， bring him or her along for added activity。 （it’s one of several
health benefits
of owning a pet）。
帶上您的小狗：如果您有一隻狗，請帶上他或她進行額外的活動。 （這是擁有寵物的幾個健康益處之一）。
Add some tunes:
Listening to music in headphones as you walk is proven to get you moving more。 A study by the journal Psychology of Sport and Exercise found that listening to music led to a 28% increase in activity enjoyment。 That can equate to walking for longer — and burning more calories。
新增一些曲調：事實證明，邊走路邊戴耳機聽音樂可以讓您動起來。 《運動與鍛鍊心理學》雜誌的一項研究發現，聽音樂可使活動樂趣增加 28%。 這可以等同於走得更久——燃燒更多的卡路里。
Set a goal to walk 30 minutes at least five times a week and experience all the health benefits that a brisk walk can bring you。
設定一個目標，每週至少步行 5 次，每次 30 分鐘，體驗快走帶給您的所有健康益處。
