Walking can offer numerous health benefits to people of all ages and fitness levels. It may also help prevent certain diseases and even prolong your life.
Walking is free to do and easy to fit into your daily routine. All you need to start walking is a sturdy pair of walking shoes.
阅读，了解走路的一些好处。
步行可以帮助你燃烧卡路里。燃烧卡路里可以帮助您维护或减肥。
你的实际卡路里燃烧will depend on several factors, including:
- walking speed
- distance covered
- terrain (you’ll burn more calories walking uphill than you’ll burn on a flat surface)
- your weight
You can determine your actual calorie burn through a卡路里计算器。对于一般估计，您也可以参考this chart。
Walking at least
Taking a short walk after eating may help lower your blood sugar.
Asmall study发现每天花15分钟步行三次（早餐，午餐和晚餐后）改善血糖水平，而不是在白天的另一点散步45分钟。
More research is needed to confirm these findings, though.
考虑做出一餐散步常规部分常规部分。它还可以帮助您在整天锻炼身体。
Walking can help protect the joints, including your knees and hips. That’s because it helps lubricate and strengthen the muscles that support the joints.
步行也可能为生活中的人们提供益处，例如减少疼痛。和步行5 to 6 miles一个星期也可以帮助预防关节炎。
步行可能会降低风险，以发展感冒或流感。
One学习tracked 1,000 adults during flu season. Those who walked at a moderate pace for 30 to 45 minutes a day had 43 percent fewer sick days and fewer upper respiratory tract infections overall.
如果他们生病了，他们的症状也会减少。与久坐的研究中的成年人进行比较。
尝试每天步行才能体验这些好处。如果你住在寒冷的气氛中，你可以尝试走在跑步机或室内商城周围。
Going for a walk when you’re tired may be amore effective能量升高而不是抓一杯咖啡。
Walking increases oxygen flow through the body. It can also increase levels of cortisol, epinephrine, and norepinephrine. Those are the hormones that help elevate energy levels.
步行可以帮助你的心理健康。
To experience these benefits, aim for 30 minutes of brisk walking or other moderate intensity exercise three days a week. You can also break it up into three 10-minute walks.
Walking at a faster pace could extend your life.Researchersfound that walking at an average pace compared to a slow pace resulted in a 20 percent reduced risk of overall death.
But walking at a brisk or fast pace (at least 4 miles per hour) reduced the risk by 24 percent. The study looked at the association of walking at a faster pace with factors like overall causes of death, cardiovascular disease, and death from cancer.
Walking can strengthen the muscles in your legs. To build up more strength, walk in a hilly area or on a treadmill with an incline. Or find routes with stairs.
Also trade off walking with other cross-training activities like cycling or jogging. You can also perform resistance exercises like squats, lunges, and leg curls to further tone and strengthen your leg muscles.
Walking may help clear your head and help you think creatively.
A学习that included four experiments compared people trying to think of new ideas while they were walking or sitting. Researchers found participants did better while walking, particularly while walking outdoors.
研究人员得出结论，走路开辟了自由的思想流，是一种简单的方式来增加创造力并同时获得身体活动。
Try to initiate a walking meeting with your colleagues the next time you’re stuck on a problem at work.
为了确保您在行走时的安全性，请遵循以下提示：
- Walk in areas designated for pedestrians. Look for well-lit areas if possible.
- If you walk in the evening or early morning hours, wear a reflective vest or light so cars can see you.
- Wearsturdy shoeswith good heel and arch support.
- 穿宽松，舒适的衣服。
- 在步行前后喝大量的水，以保持水分。
- 穿防晒霜，以防止晒伤，即使在阴天的日子里也是如此。
To get started walking, all you’ll need is a pair of sturdy walking shoes. Choose a walking route near your home. Or look for a scenic place to walk in your area, such as a trail or on the beach.
您还可以招募朋友或家人与您一起走，并阻止您负责。或者，您可以添加步行进入您的日常生活。以下是一些想法：
- If you commute, get off your bus or train one stop early and walk the rest of the way to work.
- 公园远离您的办公室而不是惯常，然后往返车辆。
- Consider walking instead of driving when you run errands. You can complete your tasks and fit in exercise at the same time.
步行可以为所有年龄和健身水平的人满足日常推荐的运动。
考虑获得计步器或其他健身跟踪器以跟踪您的日常步骤。这里有一些退房。
Choose a walking route and daily step goal that’s appropriate for your age and fitness level.
在行走之前温暖和冷却以避免受伤。在开始新的健身例程之前，请务必与您的医生交谈。
