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英○嘴逗
英嘴逗Engteresting Podcast - EP12
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發佈時間：2024/09/11
更新時間：2024/12/03
英嘴逗 Podcast EP12 - 日行萬步只是個迷思嗎？
每天都要走到一萬步才健康嗎?
9,999步不行嗎? (喂
今天就來和大家討論一萬步理論的起源
也來聽聽Irene跟大家分享國中時期的「慘痛」經歷吧XDD
（今天的影片開頭也有全英文的段落，想練習英聽的同學歡迎來聽聽看！）
9,999步不行嗎? (喂
今天就來和大家討論一萬步理論的起源
也來聽聽Irene跟大家分享國中時期的「慘痛」經歷吧XDD
➤ 歡迎到Spotify收聽我們的Podcast
英嘴逗 EP12 － 影音文字稿 ㊉
Podcast EP12 - Is Walking 10,000 steps a day a myth?
每天走10,000步是個迷思?!
每天走10,000步是個迷思?!
| Selected Words:
● Cardiopulmonary (adj.) 心肺的 ● Immune (adj.) 免疫的 ● Metabolism (n.) 新陳代謝 ● Endorphins (n.) 安多芬，內啡呔 ● Dopamine (n.) 多巴胺 ● Elevate (v.) 提升；抬高 ● Adrenaline (n.) 腎上腺素 ● Cortisol (n.) 皮質醇 ● Contrary (n.) 相反；反面 ● Condition (n.) 狀況；狀態 | |
| 項目 | 文章段落 |
|---|---|
| The World Health Organization has officially recognized that walking is the best exercise. It offers various benefits to us as humans. First of all, walking regularly can improve our cardiopulmonary function, boost blood circulation, and strengthen our hearts, which is key to a strong immune system. | |
| 世界衛生組織官方認證"走路"是最好的運動，對人體有許多益處。
首先，定期走路能改善我們的心肺功能，促進血液循環，以及增強心臟功能，這些對增強免疫系統至關重要。 | |
| Second, it can enhance metabolism and consume more calories, contributing to weight control. Additionally, walking can encourage our body to release endorphins and dopamine, which can elevate our mood. Also, it can reduce adrenaline and cortisol levels, lowering our stress and anxiety levels. | |
| 第二，走路能提升我們的新陳代謝，消耗更多卡路里，達到控制體重的目的。此外，走路也可促進釋放腦內啡及多巴胺，可以提振精神。
亦能降低腎上腺素及皮質醇，以減輕壓力和焦慮的程度。 | |
| Walking has enormous advantages, but only if you do it in the right way. For ordinary people, it is recommended to reach a heart rate of (220-age) beats per minute when walking and maintain the heart rate for at least 30 minutes each day. For example, a healthy 60-year-old’s maximum heart rate should be around 160 beats per minute. | |
| 走路有許多好處，但前提是你必須正確地走路；對一般人而言，建議每天走路時達到每分鐘心跳數220-自己的年齡，並維持至少30分鐘，例如一位60歲的健康人，走路時應達到每分鐘心跳220-60=160(下)。 | |
| Many people might have heard that walking 10,000 steps per day is good for our health. However, according to research in Japan, it might not offer significant benefits. On the contrary, it might cause injuries and even shorten our lives, because it might be too much for older adults. | |
| 許多人可能聽過，每天走10,000步對有益健康；然而，根據日本的研究，那樣做可能不會有太多益處，反而可能會導致受傷或減壽，因為那對年紀較大的人負擔太大。 | |
| It is advised that individuals aged older than 60 years old should aim for 6,000-8,000 steps each day, while those younger than 60 years old should aim for 8,000-10,000 steps, based on research published in The Lancet, a British medical journal. Therefore, it is important to adjust the amount of exercise in line with your personal condition. | |
| 一篇發表在英國醫學雜誌《刺胳針》的研究指出，對60歲以上的人，建議一天走6,000-8,000步，60歲以下的人，建議一天走8,000-10,000步。因此，根據個人健康狀康調整運動量相當重要。 | |
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