散步的健康益處
Most of us will admit we could probably do with getting a bit fitter. Joining the gym, exercise classes and personal trainers can be REALLY expensive, and realistically most of us have to spend our cash elsewhere. But that isn't a good enough excuse not to do anything, and there's one form of exercise which is completely free - walking.
大多數人都想更健康一點。去健身房、參加鍛鍊課、請私人教練可能都需要支付較高金額，但現實是，絕大多數人都會把錢花在其它地方。但這並不是不做事的藉口，因爲有一種鍛鍊是不要錢的--散步！It's a great way to explore new areas, and it can also be the perfect opportunity for a proper chat with your nearest and dearest away from screens and everyday stresses. And there are also lots of health benefits to walking. Back in 2013, an NHS study revealed more walking could save 37,000 lives in England every single year.
這是探索新環境的極佳方式，也是遠離屏幕和日常壓力，與最親近的人好好聊聊的絕佳機會。此外，散步還能帶來多重健康益處。早在2013年，英國國民健康體系開展的研究就已揭示：多走路可每年拯救37000位英國人的生命。
So why is it so good for us?
散步爲何能帶來如此大的益處？
Physical health benefits of walking
散步對身體有益There are lots of reasons why you should get out and about walking. It's a weight-bearing exercise as you carry your own body weight when you're doing it. The benefits include: reduced risk of heart disease, reduced risk of stroke, increased heart and lung fitness, stronger bones and improved balance, improved high blood pressure, high cholesterol and diabetes, reduced body fat, reduced joint and muscular pain, if done correctly, increased muscle strength.
多出去走走是有原因的。這是一種負重運動--因爲走路的時候，身體就是你的負重。走路的益處包括：降低人們患心臟病、中風的風險、增加心臟和肺部健康、骨骼更強健、改善平衡力、改善高血壓、高膽固醇和糖尿病的狀況、減少體脂、減少關節和肌肉疼痛。如果走路姿勢正確，還能增強肌肉力量。Mental health benefits of walking
散步對心理健康有益As well as helping you physically, there are also longs of mental health benefits to exercise. It improves self-perception and self-esteem, improves mood, improves sleep quality, reduces stress, anxiety and fatigue.
散步除了有益身體健康，還能帶來一系列的心理健康益處。它能提高自我認知和自尊心、讓心情變好、改善睡眠質量、減少壓力、焦慮和疲勞感。How to do more walking
如何才能多走走？The easiest thing to do is to make walking part of your normal routine, so it doesn't feel like effort or a chore.
最簡單的方法就是將走路融入到日常生活中，這樣就不會覺得走路是件差事或辛苦活。You can try: walking to work or school, walking to the local shops instead of taking the car, use the stairs instead of the lift, organising a regular walk with a friend, walking your children to school, going out for a walk with your family or friends after dinner.
可以試着：走路去工作或上學、走路而非開車去當地的商店、爬樓梯而非坐電梯、和朋友約好每天走一走、走路送孩子上學、晚餐後和家人或朋友出門走一走。If you're struggling to walk for long periods of time, try listening to music. The rhythm might also help you to increase your pace and make time go faster.
如果你覺得長時間走路是件難事，那可以嘗試一邊走路一邊聽音樂。韻律會讓你加快節奏、讓你覺得時間過的很快。
