每天步行 30 分钟的秘密”副作用”，科学说：花一点时间，改善健康

For many people, walking is about as simple as it gets when it comes to exercise and physical activity. And there's nothing wrong with simplicity. Humans' ability to stand up right and put one foot in front of the other quite literally separates us from our planet's fellow inhabitants.对许多人来说，步行就锻炼和体育活动而言非常简单。 简单并没有错。 人类能够站直并将一只脚放在另一只脚前面的能力使我们与地球上的居民区分开来。

So it shouldn't be all too surprising that walking can be integral to maintaining good health. After all, early humans did a lot more walking than modern peoples. It's estimated that hunter-gatherers walked anaverage of six miles (!) per day. (All that footwork was done in the name of survival, not fitness.)因此，步行对于保持身体健康不可或缺，这不足为奇。 毕竟，早期人类比现代人走路要多得多。 据估计，狩猎采集者每天平均步行六英里 (!)。 （所有这些步法都是为了生存，而不是为了健身。）

Dan Lieberman, PhD, an evolutionary scientist at Harvard University, even goes so far as to call traditional modern exercise unnatural. "When people don't exercise, we label them as lazy, but they are actually doing what we evolved to do—which is to avoid unnecessary physical activity," he told The Irish Times. 哈佛大学的进化科学家丹·利伯曼 (Dan Lieberman) 博士甚至称传统的现代运动不自然。 “当人们不锻炼时，我们将他们贴上懒惰的标签，但他们实际上正在做我们进化要做的事情——避免不必要的体育活动，”他告诉爱尔兰时报。

1 Improved cognition and memory改善认知和记忆

Adding some walking to your daily routine has been shown to provide a serious brain boost. Consider the findings of this study, published in Proceedings of the National Academy of Sciences. Researchers instructed a group of college students to engage in quick, moderate, 10-minute exercises such as a short walk. Sure enough, students performed much better after moving on both cognition and memory assessments. If just 10 minutes of walking is beneficial to memory, it's safe to theorize that adding an extra 20 minutes could be that much more helpful.已证明在您的日常生活中增加一些步行可以提供严重的大脑刺激。 考虑一下发表在《美国国家科学院院刊》上的这项研究的结果。 研究人员指导一组大学生进行快速、适度、10 分钟的运动，例如短距离步行。 果然，学生在进行认知和记忆评估后表现要好得多。 如果仅 10 分钟步行对记忆有益，那么理论上多走 20 分钟可能更有帮助。

Michael Yassa, PhD, neuroscientist at the University of California, Irvine, and study co-author, has even added a few 10-minute walks to his lab staff's daily routine. "I try to do walking meetings every now and then, and we try to get up every couple of hours and go for a nice 10-minute walk. Based on my experience, not only is the group more productive, but we're happier," he told The Guardian. If you're looking for more brain benefits of walking, be sure to read: New Study Reveals a Huge Side Effect of Walking More.加州大学欧文分校的神经科学家、研究合著者 Michael Yassa 博士甚至在实验室工作人员的日常生活中增加了 10 分钟的步行时间。 “我试着时不时地举行步行会议，我们试着每隔几个小时起床散步 10 分钟。根据我的经验，不仅团队更有效率，而且我们更快乐 ，”他告诉卫报。 如果您正在寻找步行对大脑的更多益处，请务必阅读：新研究揭示了步行更多的巨大副作用。

2 A longer life寿命更长

There's no greater health benefit than a longer life. Research released by the American Heart Association last year reports that older adults (average age: 69) walking for 150 minutes each week (or 30 minutes daily for five days per week) were 67% less likely to die from any cause compared to less active inpiduals. Each and every instance of 30-minute light exercise (like walking) was associated with a 20% lower risk of dying from any cause. The study encompassed over 1,200 subjects.没有比延长寿命更大的健康益处了。 美国心脏协会去年发布的研究报告称，与不太活跃的老年人相比，老年人（平均年龄：69 岁）每周步行 150 分钟（或每周 5 天每天步行 30 分钟）死于任何原因的可能性降低 67% 个人。 每次 30 分钟的轻度运动（如步行）都与因任何原因死亡的风险降低 20% 相关。 该研究涵盖了 1,200 多个受试者。

Similarly, another study published in The American Journal of Clinical Nutritionconcluded that walking for roughly 20 minutes each day cuts risk of death by up to 30%. Very sedentary participants reaped the most health rewards from adopting a daily walking regimen. "The greatest reductions in mortality risk were observed between the two lowest activity groups across levels of general and abdominal adiposity, which suggests that efforts to encourage even small increases in activity in inactive inpiduals may be beneficial to public health," study authors wrote.同样，发表在《美国临床营养学杂志》上的另一项研究得出结论，每天步行约 20 分钟可将死亡风险降低 30%。 非常久坐的参与者通过采用每日步行方案获得了最大的健康回报。 研究作者写道：“在一般肥胖和腹部肥胖水平的两个最低活动组之间观察到死亡风险的最大降低，这表明鼓励不活动的人即使是小幅增加活动的努力也可能有益于公共健康。”

3 A healthy heart健康的心脏

The Heart Foundation tells us that walking for 30 minutes each day can reduce one's risk of heart disease and stroke by up to 35% and risk of type 2 diabetes by up to 40%. According to Michigan Medicine, walking also increases heart rate, strengthens heart muscles, and increases blood circulation, which means more essential nutrients and oxygen can make their way to your organs.心脏基金会告诉我们，每天步行 30 分钟可以将一个人患心脏病和中风的风险降低多达 35%，并将患 2 型糖尿病的风险降低多达 40%。 根据密歇根医学，步行还可以提高心率、增强心肌并增加血液循环，这意味着更多必需的营养物质和氧气可以进入您的器官。

Additionally, research published in the British Journal of Sports Medicine reports that sticking to a steady walking regimen helped a group of participants improve their blood pressure, resting heart rate, and total cholesterol levels. And FYI: Here's How Much You Need to Walk Every Day for Your Heart, Says Study.此外，发表在《英国运动医学杂志》上的研究报告称，坚持稳定的步行方案有助于一组参与者改善血压、静息心率和总胆固醇水平。 仅供参考：研究说，这是为了心脏，您每天需要走多少路。

4 More creativity更多创意

Looking for some inspiration for your next passion project? Try taking a walk to clear your head. Lots of research has connected walking with improved creativity. This study published just last year in Scientific Reports found that physical activity, positive mood, and creativity were all "associated with each other." In less scientific terms, that means the more participants walked and moved each day, the more creative and happier they reported feeling.为您的下一个激情项目寻找灵感？ 试着散散步来让头脑清醒。 许多研究将步行与提高创造力联系起来。 去年发表在《科学报告》上的这项研究发现，身体活动、积极情绪和创造力都“相互关联”。 用不那么科学的术语来说，这意味着参与者每天走路和移动的次数越多，他们报告的感觉就越有创造力和快乐。

Another study published in the Journal of Experimental Psychology: Learning, Memory and Cognition concluded that creative thinking experiences a boost both while people walk and shortly thereafter. Notably, it doesn't matter whether you're outside or on a treadmill, so long as you're walking.发表在《实验心理学杂志：学习、记忆和认知》上的另一项研究得出结论，创造性思维在人们走路时和此后不久都会得到提升。 值得注意的是，无论您是在户外还是在跑步机上，只要您在步行即可。

"We're not saying walking can turn you into Michelangelo," says study co-author Marily Oppezzo, PhD. "But it could help you at the beginning stages of creativity."“我们并不是说步行可以让你变成米开朗基罗，”研究合著者玛丽·奥佩佐 (Marily Oppezzo) 博士说。 “但它可以在创造力的开始阶段帮助你。”

5 More brain benefits对大脑的更多好处

We already touched on how walking can improve memory and cognition. Now, let's pe into yet another neurological benefit linked to taking a stroll. Just a few years ago researchers from New Mexico Highlands University discovered that walking sparks increased blood flow to the brain. More blood flow to the brain means more energy, oxygen, and ultimately stronger neural performance. 我们已经谈到了步行如何提高记忆力和认知能力。 现在，让我们深入探讨与散步相关的另一个神经系统益处。 就在几年前，新墨西哥高地大学的研究人员发现，走路产生的火花会增加流向大脑的血流量。 更多的血液流向大脑意味着更多的能量、氧气和最终更强的神经功能。

"New data now strongly suggest that brain blood flow is very dynamic and depends directly on cyclic aortic pressures that interact with retrograde pressure pulses from foot impacts," the study reads. In non-science speak: Walking directly impacts the systems that send blood to your brain.“现在的新数据强烈表明，脑血流是非常动态的，直接取决于周期性主动脉压力，而循环主动脉压力与足部撞击产生的逆行压力脉冲相互作用，”该研究写道。 用非科学的话说：步行直接影响向大脑输送血液的系统。

6 Prevent weight gain防止体重增加

Many people think they have to do lots of intense exercise to maintain their ideal weight. Surprisingly, research indicates that just 30 minutes of walking per day is enough to support healthy weight management.许多人认为他们必须进行大量剧烈运动才能保持理想的体重。 令人惊讶的是，研究表明，每天步行 30 分钟就足以支持健康的体重管理。

"From the perspective of prevention, it appears that the 30 minutes per day will keep most people from gaining the additional weight associated with inactivity," commented Cris Slentz, PhD, of Duke University, the author of a study in JAMA Internal Medicine investigating this topic. "Given the increase in obesity in the U.S., it would seem likely that many in our society may have fallen below this minimal level of physical activity required to maintain body weight." Want more tips on walking for weight management? Check out The Secret Trick for Walking to Get Lean, Says Study.“从预防的角度来看，每天 30 分钟似乎可以防止大多数人因不活动而增加额外的体重，”杜克大学的 Cris Slentz 博士评论道，他是 JAMA Internal Medicine 上一项研究这一问题的研究的作者。 话题。 “鉴于美国肥胖症的增加，我们社会中的许多人似乎可能已经低于维持体重所需的最低体育锻炼水平。” 想要更多关于步行的体重管理技巧吗？ 研究说，看看步行获得精益的秘诀。