by Sheryl Kraft

翻譯：寒星

Put Your Best Foot Forward積攢步數(shù)，健康“走”起！

Track 4

by Sheryl Kraft

翻譯：寒星

某一天你發(fā)現(xiàn)，朋友圈里小伙伴們都愛上了走路、曬步數(shù)，深陷步數(shù)排行榜的魔性魅力中。誰誰誰今天走了多少步，步數(shù)排行榜第一，占領(lǐng)了封面，贏得眾多點贊。不行，我不能輸，我也要多走幾步。??！原來超過一萬步還可以把步數(shù)捐獻出去，讓每一步都有價值。那我也動起來，為公益事業(yè)獻出一份力。于是，大家都興致勃勃地“走”起。把每一步都化成實實在在的數(shù)字，能極大地激勵我們邁動雙腿，健康“走”起！

Rumi注注：莫拉維·賈拉魯丁·魯米（Molana Jalaluddin Rumi）是伊斯蘭教神秘教派蘇菲派詩人，著有《瑪斯那維》、《講道集》和《書信集》。, the 13th-century1)mysticpoet, was fond of saying, “Beauty surrounds us, but usually we need to be walking in a garden to know it.”

I get it.So many times I2)whiz3)back and forthin my car, covering the same areas time and time again.It’s not until I get out there on my feet and slow down with a walk that I’m able to notice and take in the beautiful and tiny details of my surroundings.

I don’t know about you, but lately, walking is on my mind a lot more than it’s ever been.Why? Well, for one thing, ever since I purchased a FitBit (in case you’ve been4)living under a rockand don’t know what that is, it’s a device worn around your wrist that measures your steps), I’m a lot more mindful of getting my steps to 10,000 a day (inspired by the5)Surgeon General’s6)recommendationto accumulate 30 minutes of activity most days of the week).

13世紀(jì)神秘派詩人魯米喜歡說這么一句話：“美麗存在于我們身邊，可是我們總要在公園里漫步時才會發(fā)現(xiàn)?！?/p>

對此我深有同感。多少次了，我開著車，在同一片區(qū)域反復(fù)穿梭來回。直到我推開車門，踏上這片土地，放慢腳步閑逛，我才有機會發(fā)現(xiàn)和體會圍繞在我身邊的美麗和微小細節(jié)。

我不知道你有何體會，不過最近，散步比以往任何一個時期更常出現(xiàn)在我的腦海中。為什么呢？噢，第一，自從我買了一個計步器（以防你與世隔絕，不知道那是什么東西。計步器是一種可以戴在手腕上幫助你計算步數(shù)的裝置），我就一心想達到每天步行一萬步的目標(biāo)（我被衛(wèi)生局局長所啟發(fā)，他建議每周大部分的日子都應(yīng)該有累計30分鐘的運動量）。

I suddenly don’t mind getting up off the couch to fetch something in another room, or getting up in the middle of the night to go to the bathroom, or parking my car in a faraway spot in a parking lot.It all7)yieldsmore STEPS!

And for another, all this8)direnews about how dangerous sitting is to your health (when the majority of my day is spent sitting in front of my computer, writing) scares me.“It’s the new smoking!” headlines scream.And Health pioneer Dr.Andrew Weil says that putting in 459)briskminutes a day is “quite simply the best practice I can imagine for a lifetime of health.”

突然間，我不再介意離開沙發(fā)去另一個房間拿東西，或者半夜起來去洗手間，抑或是把車停在停車場里比較遠的車位。因為這都能帶來更多步數(shù)！

其次，所有這些久坐會給身體帶來危害的可怕信息讓我感到害怕（我一天大部分時間都是坐在電腦前面工作，撰寫文章）。新聞頭條大呼：“這是一種新型吸煙方式！”而健康先鋒安德魯·威爾博士說，每天45分鐘的步行時間“可以說是我能想象到的保持一生健康最有效的方式”。

Among walking’s benefts, he lists:

Longer life:A study of some 8,000 men published in theNew England Journal of Medicinefound that over 12 years, walking two miles a day dropped the risk of death by nearly 50 percent.Walking seems to be particularly10)protectiveagainst cancer.The walkers cut their risk of death from cancer during the study period by about 65 percent.

Lower weight:Several studies have shown that walking from 8,000 to 10,000 steps a day—roughly four to five miles—is highly effective as a means of weight loss.

A better brain:The National Council on Aging found that walking 45 minutes a day, at a rather brisk 16-minute mile pace, significantly11)boosted12)cognitiveperformance in people over age 60.Another study found that walking 40 minutes three times weekly slowed the normal, age-related13)shrinkageof the14)hippocampus.This part of the brain15)consolidatesshort-term memory and is one of the frst regions to be damaged in those who have16)Alzheimer’s disease.

關(guān)于步行的益處，他提出以下幾點：

延年益壽：一篇涉及8,000個被調(diào)查者的研究在《新英格蘭醫(yī)學(xué)雜志》上發(fā)表。文章提出，12年來，每天步行2英里，被調(diào)查者的死亡率幾乎下降了50%。步行似乎對預(yù)防癌癥特別有效。研究期間，步行者的癌癥致死率下降了65%。

減輕體重：多項研究表明，每天步行8,000-10,000步—相當(dāng)于4-5英里—是一種非常有效的減重方式。

腦袋更靈活：美國老年人委員會發(fā)現(xiàn)，每天以每英里16分鐘的速度步行45分鐘，可以顯著地提高60歲以上人群的認知能力。另一項研究發(fā)現(xiàn)，每周步行三次、每次40分鐘，可以減慢大腦海馬體正常的、因年齡增長而導(dǎo)致的收縮。這部分大腦組織是鞏固短期記憶的地方，也是阿爾茲海默癥患者大腦中最早受到損壞的組織之一。

1 ) mystic ['mIstIk] a.神秘的，神秘主義的

2 ) whiz [hwIz] v.嗖嗖地快速移動

3 ) back and forth 來回地

4 ) live under a rock 與世隔絕

5 ) Surgeon General （美國）衛(wèi)生局局長

6 ) recommendation [rek?men'deI??n] n.推薦，建議

7 ) yield [ji?ld] v.生產(chǎn)，產(chǎn)生

8 ) dire ['daI?] a.可怕的，悲慘的

9 ) brisk [brIsk] a.活躍的

10) protective [pr?'tektIv] a.保護的

11) boost [bu?st] v.促進，增加

12) cognitive ['k?gnItIv] a.認知的，認識的

13) shrinkage ['?rI?kId?] n.（體積或數(shù)量上的）收縮

14) hippocampus [,hIp??'k?mp?s] n.海馬體

15) consolidate [k?n's?lIdeIt] v.鞏固，聯(lián)合

16) Alzheimer ['?lz'em?] n.阿爾茲海默癥

Dr.Weil suggests that even though walking is a gentle exercise, you need to put some effort into it to get the real beneft.“You should be able to cover about three miles in 45 minutes,” he says.“You should breathe more quickly and notice a slightly17)elevatedheart rate, but still be able to carry on a conversation.”

So get up, and get walking!

威爾博士指出，盡管步行是一項溫和的運動，人們?nèi)匀恍枰冻雠Ψ娇烧嬲芤妗！澳惚仨氃?5分鐘之內(nèi)走完約三英里路，”他說?！澳愕暮粑鼤涌?，心跳也會輕微加速，但不會影響說話聊天?！?/p>

那么，站起身，“走”起吧！

17) elevate ['elIveIt] v.提升，舉起