小譯說
經常步行可帶來許多健康收益，我們可以隨時隨地走起來，對大多數人來說，步行就是我們日常生活的一部分。我們經常聽到有人把每天步行一萬步定為目標，但我們真的需要每天步行一萬步嗎？
Where did 10,000 come from?
為什麼是每天步行一萬步？
The 10,000 steps concept was initially formulated in Japan in the lead-up to the 1964 Tokyo Olympics.
1964年東京奧運會前，「步行一萬步」這一概念在日本首次出現。
There was no real evidence to support this target. Rather, it was a marketing strategy to sell step counters.
然而，其科學性並未得到證實，相反，它只是計步器生產商的一種營銷手段。
There was very little interest in the idea until the turn of the century, when the concept was revisited by Australian health promotion researchers in 2001 to encourage people to be more active.
之後幾乎沒人對此說法感興趣，直到本世紀初，即2001年，澳大利亞健康促進研究人員為鼓勵人們積極運動，再次提出了「每天步行一萬步」的倡議。
In Australia, the average adult accumulates about 7,400 steps a day.
在澳大利亞，成年人平均每天約走7400步。
So an additional 3,000 to 4,000 steps through dedicated walking will get you to the 10,000 steps target.
因此，他們每天再額外走3000到4000步就可以達到10000步的目標。
One size doesn't fit all
一個標準並不適合所有人
Of course, some people accumulate a lot fewer steps per day – for example, older people, those with a chronic disease, and office workers.
當然，有些人每天積累的步數要少得多——如老年人、慢性病患者和辦公室職員。
And others do a lot more: children, runners, and some blue-collar workers. So the 10,000 goal is not suitable for everyone.
而兒童、跑步人群和一些藍領工人每天累積的步數可能會超過10000步，所以「每天步行一萬步」這一目標並不適合所有人。
Therefore, what we call "reverse causality" may occur. So rather than more steps leading to increased health benefits, being healthier may in fact lead to taking more steps.
因此，可能出現我們所說的「反向因果關係」，即不是人們走得越多就越健康，而是越健康他們每天就會想要走越多。
Nonetheless, most studies do find taking more steps is associated with better health outcomes.
儘管如此，大多數研究確實發現，人們走得越多就越健康。
Several studies have shown improved health outcomes even in participants who take less than 10,000 steps.
一些研究顯示，即使每天步數未達10000步，人的健康狀況也會有所改善。
Another study found that women who did 5,000 steps a day had a significantly lower risk of being overweight or having high blood pressure than those who did not.
而另一項研究也發現，每天行走5000步的女性過度肥胖或患高血壓的風險明顯低於步行量更少的女性。
Step it up
加快步伐
It's important to recognise that no public health guideline is entirely appropriate for every person; public health messages are aimed at the population at large.
但需要認清的一點是，完全適合每個人的公共健康指南是不存在的，公共健康信息服務於大多數人。
That being said, we shouldn't underestimate the power of a simple public health message: 10,000 steps is an easily remembered goal and you can readily measure and assess your progress.
即便如此，我們不應低估社交網絡傳播公共健康信息的力量：10000步是一個容易記住的目標，你能通過這一目標輕鬆衡量和評估自身的進步。
You can use an activity tracker, or follow your progress through a program such as 10,000 Steps Australia.
你可以使用活動跟蹤器，也可以通過手機APP記錄運動進度。
Increasing your activity levels, through increasing your daily step count, is worthwhile; even if 10,000 steps is not the right goal for you.
總之，即使每天走10000步不是適用於每個人，但通過增加每日步數來提高運動水平是不錯的選擇。
The most important thing is being as active as you can.
最重要的是能多運動就多運動。
大家的每日步數是多少呢？你平時又喜歡哪種鍛鍊方式呢？快來評論區留言吧~
本文為百度翻譯原創內容
翻譯：張蘭蘭 （北語） 編輯：Guanwen
文章來源：sciencealert