来源：《今日心理学》
原文刊登日期：2021年11月10日
本文适合2023考生
We all know that getting enough exercise can help you stay mentally and physically healthy and live longer as you age. Walking can be a very effective exercise if you do enough of it. Conventional wisdom tells us that taking at least 10,000 steps a day will do it. The good news: Researchers have discovered that as you get older and start to slow down a bit, you may need to take fewer steps than you think to support your goal of longevity.
我们都知道，随着年龄的增长，足够的锻炼可以帮助你保持身心健康，活得更长。如果你走的足够多，散步是一种非常有效的运动。传统智慧告诉我们，每天至少走10000步就能做到这一点。好消息是：研究人员发现，随着年龄的增长，脚步的放慢，你可能需要走比你想象的更少的步数来支持你的长寿目标。
In a recently published study, researchers at the University of Massachusetts, Amherst, looked at the step volume and intensity of more than 2,000 middle-aged men and women. They saw significant health benefits for those men and women who took between 7,000 and 10,000 steps a day compared with those who walked less distance. In fact, those who took at least 7,000 steps daily lowered their risk of premature death by 50 percent to 70 percent. The benefits of walking, the researchers say, start at between 5,000 and 6,000 daily steps and increase incrementally up to 10,000 steps. They found no relationship between longevity and intensity of walking, and no additional benefits for anyone taking more than 10,000 steps a day.
在最近发表的一项研究中，马萨诸塞大学阿姆赫斯特分校的研究人员观察了2000多名中年男性和女性的步量和强度。他们发现，与步行距离较短的人相比，每天走7000到10000步的人对健康有显著的好处。事实上，那些每天至少走7000步的人早死的风险降低了50%到70%。研究人员说，步行的好处从每天5000到6000步开始，然后逐渐增加到10000步。他们发现，长寿和步行强度之间没有关系，每天走10000步以上的人也没有获得额外的好处。
This research was part of the larger, long-term Coronary Artery Risk Development in Young Adults (CARDIA) study at the National Institutes of Health. This ongoing study, which has been running for 30 years, was designed to look at the contribution of lifestyle and environmental factors on heart health over the course of the lifespan, and included diverse groups of participants from across the United States. Researchers in the step study followed participants for a mean period of 10.8 years, with final follow-ups in some cases at the 20-year point. No significant differences were found when researchers compared men with women or one race with another.
这项研究是美国国立卫生研究院进行的更大规模、长期的年轻人冠状动脉风险发展（CARDIA）研究的一部分。这项仍在进行的研究已经持续了30年，旨在研究生活方式和环境因素在整个生命周期中对心脏健康的影响，包括来自美国各地的不同参与者群体。步行研究中的研究人员对参与者进行了平均10.8年的随访，在某些情况下，最终随访时间为20年。当研究人员将男性与女性或一个种族与另一个种族进行比较时，没有发现显著差异。
One mile is approximately 2,000 steps; to walk 10,000 steps, you would have to walk about 5 miles throughout the day. Every step counts, and it pays to count your steps to make sure you’re on track and help you reach your step goal each day. Participants in this study wore accelerometers on their hips to accurately document their steps and provide the evidence necessary for researchers to make valid recommendations.
一英里大约是2000步；要走10000步，你必须一天走大约5英里。每一步都很重要，计算你的每一步以确保你走上正轨并帮助你实现每天的目标是值得的。这项研究的参与者在臀部佩戴加速计，以准确记录他们的步伐，并为研究人员提出有效建议提供必要的证据。
Wearable activity trackers have become more and more popular over the years, as evidenced by reported sales of FitBits from approximately half a million in 2012 increasing to almost 30 million in 2019. If you have a smartphone, you probably know it’s been counting your steps all along, and research has shown that activity trackers in smartphones are pretty accurate.
可穿戴活动追踪器近年来越来越受欢迎，FitBit的销量从2012年的约50万增长到2019年的近3000万。如果你有智能手机，你可能知道它一直在计算你的步数，研究表明，智能手机上的运动追踪器相当准确。