第2630期:What Are the Good Effects of Walking?(2)

Many people have heard about the walking goal of 10,000 steps a day. This advice dates back to a 1960s marketing campaign in Japan. But, experts note that this is only a guideline. 许多人每天听说了10,000个步骤的步行目标。 该建议可以追溯到日本的1960年代营销活动。 但是，专家指出，这只是指导方针。
Shmied said the average American walks about 3,000 to 4,000 steps a day, and it is fine to increase that number to 10,000. Shmied说，美国人平均每天步行约3,000至4,000步，这可以将该数字增加到10,000。
Setting a time goal can also be useful. Shmied suggests dividing the recommended 150 minutes per week into 30 minutes a day, or 10 minutes three times a day, for five days. During rainy or snowy weather, people can walk in malls or on treadmills. 设定时间目标也可能有用。 Shmied建议将建议的每周150分钟分为每天30分钟，或每天10分钟，持续5天。 在多雨或下雪的天气中，人们可以在购物中心或跑步机上行走。
As they become seasoned walkers, they can speed up or walk up hills while still keeping the activity level moderate. 当他们成为经验丰富的步行者时，他们可以加快或走上山坡，同时保持活动水平适中。
“If you can talk but not sing,” Eby said, “that’s what we consider moderate-intensity exercise.” 埃比说：“如果你能说话但不能唱歌，那就是我们认为中等强度的练习。”
Walking with friends, including dogs, is one way to keep walking.与包括狗在内的朋友同行是继续行走的一种方式。
Walking clubs have appeared across the nation. In 2022, 31-year-old personal trainer Brianna Joye Kohn started City Girls Who Walk with a TikTok post inviting others to walk with her in New York. 步行俱乐部已经出现在全国范围内。 2022年，31岁的私人教练Brianna Joye Kohn成立了城市女孩，她与Tiktok帖子一起邀请其他人在纽约和她同行。
“We had 250 girls show up,” she said.“我们有 250 名女孩到场，”她说。
Since then, the group has walked every Sunday for around 40 minutes, with some meeting afterward for a meal or coffee. 从那以后，该小组每个星期日都走了大约40分钟，随后进行了一顿饭或咖啡。
The Louisville Zoo launched its walking club in 1987. It joined with Norton Healthcare in 2004 to expand it and now has more than 15,000 registered members. Every day from March 1 through October 31, people walk around and around the zoo before it officially opens. 路易斯维尔动物园（Louisville Zoo）于1987年推出了步行俱乐部。它于2004年与诺顿医疗保健（Norton Healthcare）一起扩大了它，现在拥有15,000多名注册成员。 从3月1日至10月31日，每天，人们正式开放之前，人们在动物园周围和周围走动。
Recently, Janet Rapp walked down a path through the city zoo, waving at friends and stopping briefly to greet big flightless birds called emus that she knows by name. 最近，珍妮特·拉普（Janet Rapp）走过一条穿过城市动物园的小路，向朋友挥手，短暂地向她招呼的大型无飞鸟招呼她知道，她知道了。
The 71-year-old retiree starts each morning this way with a walking club. 这位71岁的退休人员每天早晨都有一个步行俱乐部开始。
“I’m obsessed,” she said. Not only does it ease her joint pain, “it just gives me energy…And then it calms me, too.” 她说：“我很痴迷。” 它不仅减轻了她的关节痛，“它只是给了我能量……然后它也使我平静。”