(单词翻译:单击)
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.
大多数人都想更健康一点。去健身房、参加锻炼课、请私人教练可能都需要支付较高金额，但现实是，绝大多数人都会把钱花在其它地方。但这并不是不做事的借口，因为有一种锻炼是不要钱的--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.
这是探索新环境的极佳方式，也是远离屏幕和日常压力，与最亲近的人好好聊聊的绝佳机会。此外，散步还能带来多重健康益处。早在2013年，英国国民健康体系开展的研究就已揭示：多走路可每年拯救37000位英国人的生命。
So why is it so good for us?
散步为何能带来如此大的益处？
Physical health benefits of walking
散步对身体有益
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。这是一种负重运动--因为走路的时候，身体就是你的负重。走路的益处包括：降低人们患心脏病、中风的风险、增加心脏和肺部健康、骨骼更强健、改善平衡力、改善高血压、高胆固醇和糖尿病的状况、减少体脂、减少关节和肌肉疼痛。如果走路姿势正确，还能增强肌肉力量。
Mental health benefits of walking
散步对心理健康有益
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.
散步除了有益身体健康，还能带来一系列的心理健康益处。它能提高自我认知和自尊心、让心情变好、改善睡眠质量、减少压力、焦虑和疲劳感。
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.
最简单的方法就是将走路融入到日常生活中，这样就不会觉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.
可以试着：走路去工作或上学、走路而非开车去当地的商店、爬楼梯而非坐电梯、和朋友约好每天走一走、走路送孩子上学、晚餐后和家人或朋友出门走一走。
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.
如果你觉得长时间走路是件难事，那可以尝试一边走路一边听音乐。韵律会让你加快节奏、让你觉得时间过的很快。
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