今天你走夠一萬(wàn)步了嗎？各種計(jì)步軟件都提醒我們，每天走一萬(wàn)步有利健康。然而研究人員近日表示，每天要走一萬(wàn)步的想法是荒誕的，每天行走4400步就足以降低早亡的風(fēng)險(xiǎn)。

There's nothing magical about the number 10,000.

一萬(wàn)這個(gè)數(shù)字沒(méi)什么神奇的。

In fact, the idea of walking at least 10,000 steps a day for health goes back decades to a marketing campaign launched in Japan to promote a pedometer. And, in subsequent years, it was adopted in the US as a goal to promote good health. It's often the default setting on fitness trackers, but what's it really based on?

事實(shí)上，為了健康每天至少走一萬(wàn)步的想法可以追溯到幾十年前日本一個(gè)計(jì)步器的營(yíng)銷(xiāo)活動(dòng)。在隨后的幾年里，它成為一種促進(jìn)健康的目標(biāo)在美國(guó)被采納。健身追蹤器的默認(rèn)設(shè)置也是一萬(wàn)步，但這背后真正的原理是什么呢？

pedometer[p?'d?m?t?]：計(jì)步器

default setting：默認(rèn)設(shè)置

"The original basis of the number was not scientifically determined," says researcher I-Min Lee of Brigham and Women's Hospital.

布里格姆女子醫(yī)院的研究員李依敏說(shuō)：“這個(gè)數(shù)字的最初依據(jù)沒(méi)有科學(xué)上的驗(yàn)證?！?/p>

She was curious to know how many steps you need to take a day to maintain good health and live a long life, so she and her colleagues designed a study that included about 17,000 older women. Their average age was 72. The women all agreed to clip on wearable devices to track their steps as they went about their day-to-day activities.

她很想知道人們每天需要走多少步才能保持健康和長(zhǎng)壽，所以她和同事們?cè)O(shè)計(jì)了一項(xiàng)有1.7萬(wàn)名老年女性參與的研究。她們平均72歲，這些女性都同意在日常活動(dòng)中佩戴可穿戴設(shè)備，跟蹤自己的步數(shù)。

It turns out that women who took about 4,000 steps per day got a boost in longevity, compared with women who took fewer steps. "It was sort of surprising," Lee says.

結(jié)果表明，每天走大約4000步的女性比每天步數(shù)少于4000步的女性長(zhǎng)壽。“這有點(diǎn)令人驚訝，”李依敏說(shuō)。

In fact, women who took 4,400 steps per day, on average, were about 40 percent less likely to die during the follow-up period of about four years compared with women who took 2,700 steps. The findings were published Wednesday in JAMA Internal Medicine.

事實(shí)上，與每天走2700步的女性相比，平均每天走4400步的女性在大約四年的隨訪(fǎng)期間死亡的可能性要低40%。該研究結(jié)果于上周三（5月29日）發(fā)表在《美國(guó)醫(yī)學(xué)會(huì)內(nèi)科雜志》上。

Another surprise: The benefits of walking maxed out at about 7,500 steps. In other words, women who walked more than 7,500 steps per day saw no additional boost in longevity.

另一個(gè)意外是：步行的好處在7500步左右達(dá)到了極限。換句話(huà)說(shuō)，每天步行超過(guò)7500步的女性壽命并沒(méi)有進(jìn)一步增加。

"I love this study. I think it's really good news for women who may not be particularly active," says Kathleen Janz, who studies how physical activity influences health at the University of Iowa. She was not involved in this study.

“我喜歡這個(gè)研究。我認(rèn)為這對(duì)沒(méi)有特別積極鍛煉的女性來(lái)說(shuō)是個(gè)好消息，”愛(ài)荷華大學(xué)研究體育活動(dòng)如何影響健康的凱瑟琳·揚(yáng)茨說(shuō)。她沒(méi)有參與這項(xiàng)研究。

Janz, who helped shape the new federal exercise recommendations released last November, says the message that comes from this study is that older women can benefit from just light walking.

揚(yáng)茨協(xié)助了去年11月新的聯(lián)邦運(yùn)動(dòng)建議的發(fā)布。她說(shuō)，這項(xiàng)研究告訴我們，老年婦女可以從輕松適度的步行中獲益。

"They didn't need to go to the gym or invest in a personal trainer or exercise equipment," she says. All they had to do was walk.

她說(shuō)：“她們不需要去健身房，也不需要花錢(qián)請(qǐng)私教或購(gòu)買(mǎi)健身器材?！彼齻冎灰咦呗肪秃?。

And Janz says that's encouraging.

揚(yáng)茨說(shuō)，這個(gè)發(fā)現(xiàn)令人鼓舞。

"To me, this study suggests there's more benefit to light activity than we were previously thinking there might be," she says.

她說(shuō)：“對(duì)我來(lái)說(shuō)，這項(xiàng)研究表明，輕度活動(dòng)的好處比我們之前認(rèn)為的要多?！?/p>

Of course, the researchers point out, they would like to know much more about how walking may affect other health parameters such as quality of life and memory and cognitive function. It's possible that walking a greater number of steps each day could influence these outcomes.

當(dāng)然，研究人員指出，他們想知道更多關(guān)于步行如何影響其他健康參數(shù)的信息，如生活質(zhì)量、記憶力和認(rèn)知功能。每天走更多步可能會(huì)影響這些結(jié)果。

Another thing Janz notes is that this study only measures walking. It didn't measure things that many of us do that don't require steps, things like gardening, swimming or biking. And it's safe to assume some women in the study were doing these other things that can influence health as well.

揚(yáng)茨還注意到，這項(xiàng)研究只研究了步行。它沒(méi)有測(cè)量我們很多人做的不需要步行的事情，比如園藝、游泳或騎自行車(chē)?？梢钥隙ǖ氖?，這項(xiàng)研究中的一些女性也在做這些會(huì)影響健康的事情。

And Janz says to remember the federal exercise guidelines call for 150 minutes per week of moderate physical activity, which includes all kinds of daily movement, not just steps.

揚(yáng)茨說(shuō)，要記住聯(lián)邦運(yùn)動(dòng)指南要求每周進(jìn)行150分鐘的適度體育活動(dòng)，包括各種日常運(yùn)動(dòng)，而不僅僅是步行。

So, if 10,000 steps has been feeling out of reach to you, it may be time reset those factory settings on your fitness tracker. Instead, try to hit at least 4,400 a day, along with daily activities that you enjoy. And stick to it.

所以，如果你覺(jué)得1萬(wàn)步已經(jīng)遙不可及，那么是時(shí)候在你的健身追蹤器上重置這些出廠(chǎng)設(shè)置了。你可以試著每天至少走4400步，再做些你喜歡的日?；顒?dòng)，并堅(jiān)持下去。

英文來(lái)源：NPR

翻譯&編輯：yaning