F45, CrossFit, Pilates, and HIIT training all have cult followings.

F45、CrossFit、普拉提和 HIIT 訓練都受到追捧。

But the best kept secret when it comes to living a healthy and active lifestyle might have been under our noses the entire time.

但是，說到健康、積極的生活方式，最好的祕密可能一直就在我們的眼皮底下。

They're calling it walking.

他們稱之為行走。

Apparently, you just get your ass off the couch and move your legs in a forward-like motion, propelling yourself into the space in front of your lifeless body.

顯然，你只需從沙發上站起來，雙腿向前邁動，將自己推向你毫無生氣的身體前方的空間。

Most of us are taking fewer steps than our ancestors did and for a myriad of reasons.

我們中的大多數人都比祖先少走了很多步，原因是多方面的。

We drive to the office, work in front of a computer screen, and spend our downtime melted into our couch.

我們開車去辦公室，在電腦屏幕前工作，閒暇時就窩在沙發裡。

And that's turning into a big problem.

這已經成為一個大問題。

Recent research has found that physical inactivity can increase the risk of chronic disease like diabetes and cancer.

最新研究發現，缺乏運動會增加罹患糖尿病和癌症等慢性疾病的風險。

And it's now the fourth leading risk factor for global mortality.

目前，它已成為全球死亡率的第四大風險因素。

So I lift weights regularly, and I consider myself an active person.

所以我經常舉重，我認為自己是一個積極的人。

But if there's one area I definitely ignore, it's cardio.

但如果說有一個領域我絕對會忽略，那就是有氧運動。

I rarely hit the treadmill.

我很少在跑步機上跑步。

I don't run.

我不跑。

And my average steps per day for the past three years has been less than 4,000.

而在過去三年裡，我每天的平均步數還不到 4000 步。

I wanna finally add more movement into my daily routine.

我終於想在日常生活中增加運動量了。

And so I'm gonna walk 10,000 steps a day for 30 days, starting now.

所以我要從現在開始，每天走一萬步，持續30天。

So we've all heard the recommendation to get 10,000 steps a day in, but where does this advice actually come from?

我們都聽過每天走一萬步的建議，但這個建議究竟從何而來？

It turns out the number has more to do with marketing than science.

事實證明，這個數字更多的是與營銷而非科學有關。

In the 1960s, the Japanese company responsible for the first commercial pedometer released a new step counter with the slogan, let's walk 10,000 steps a day.

20 世紀 60 年代，負責生產首款商用計步器的日本公司發佈了一款新的計步器，並打出了 "讓我們每天走一萬步 "的口號。

The slogan was catchy and easy to remember, so it stuck.

這個口號朗朗上口，易於記憶，所以就堅持了下來。

Recent studies have shown that just 4,000 steps a day leads to better health outcomes.

最近的研究表明，每天只需走 4000 步，就能改善健康狀況。

But 7,500 steps is ideal for most people.

但對於大多數人來說，7500 步是最理想的。

Call me an overachiever, but I'm still gonna stick with the 10,000 step goal.

你可以說我自不量力，但我還是要堅持一萬步的目標。

I'm gonna be tracking all my health data closely over the next 30 days to see if I notice any significant changes.

在接下來的 30 天裡，我會密切跟蹤我的所有健康數據，看看是否有明顯的變化。

I'll be weighing in daily, reporting my blood pressure, and tracking all other data points to see how I go.

我會每天稱體重、報告血壓，並跟蹤所有其他數據，看看自己的進展如何。

One thing that was clear as I made my way through the first week is that it's not always easy to find the time.

在第一週的工作中，我清楚地認識到，要抽出時間並不容易。

It is surprisingly difficult to get 10,000 steps into a day.

要想每天走一萬步，難度可想而知。

I keep finding myself checking my tracker at 8 p.m. at night and realizing that I'm 2,000 or 3,000 steps short.

我發現自己總是在晚上 8 點查看我的跟蹤器，然後意識到我還少走了 2,000 或 3,000 步。

And so what I've had to do is go out after dark and just walk around my neighborhood, which isn't creepy at all.

是以，我不得不在天黑後出門，在我家附近散步，這一點也不令人毛骨悚然。

Something is definitely gonna have to change.

肯定要有所改變。

I'm definitely gonna have to switch up my routine, figure out a way to get my steps in early, because I definitely can't keep this up.

我肯定得改變一下我的作息時間，想個辦法讓我早點邁開步子，因為我肯定堅持不下去了。

One of the things I've done to help me track my steps is to get a smartwatch.

為了幫助我跟蹤自己的步數，我做的一件事就是買了一塊智能手錶。

I got an Apple Watch, and it uses a combination of GPS tracking and arm motion when estimating distance and steps.

我買了一塊 Apple Watch，它在估算距離和步數時結合使用了 GPS 跟蹤和手臂運動。

If you happen to use a wheelchair, it can also track pushes.

如果您碰巧使用輪椅，它還可以追蹤推力。

It's not 100% accurate 100% of the time.

它並不是在任何時候都百分之百準確。

I noticed a few times that my watch recorded steps while I was asleep, but it gets close enough.

我注意到有幾次手錶在我睡覺時記錄了步數，但已經很接近了。

Of course, you can track steps with your phone, but I don't like to bring mine with me wherever I go.

當然，您也可以用手機記錄步數，但我不喜歡走到哪裡都帶著手機。

So I find that I miss out on a lot of steps every day.

是以，我發現自己每天都會錯過很多步。

And as I'm learning so far, every step counts.

正如我目前所學到的，每一步都很重要。

So right now it's 1044, and I have 9,800 steps, which means I need to walk around until I hit 10,000 steps.

是以，現在是 1044 步，我走了 9800 步，這意味著我需要四處走走，直到達到 10000 步。

It's my life.

這是我的生活。

♪♪♪ 9,935 steps.

9935步

Almost there.

快到了

I got 10,010 steps.

我走了 10,010 步。

10,010, you're an overachiever.

10 010，你是個超額完成任務的人。

Hey there, just wanted to let you know that my habits course is open for enrollment.

大家好，我想告訴大家，我的習慣課程已經開始招生了。

I know, it's exciting.

我知道，這很令人興奮。

We'll get back to the video in just a second, but I want to let you know all about it because it's only going to be open for one week.

我們稍後再看視頻，但我想讓你們瞭解一下，因為它只開放一週。

Simple Habits is your step-by-step plan to choosing, forming, and sticking to habits for life.

簡單習慣》是您選擇、養成並堅持終身習慣的分步計劃。

I'm teaching you everything that I've learned through a lifetime of trial and error, through the dozens of habit experiments that I've done on this YouTube channel, and the proven research behind human behavior change.

我教你的一切，都是我通過一生的嘗試和錯誤，通過我在 YouTube 頻道上做的幾十個習慣實驗，以及人類行為改變背後經過驗證的研究總結出來的。

After you finish the course, you'll be clear on the life that you want to create for yourself, the habits that will get you there, and you'll be equipped with the strategies and tools to get these habits to stick.

學完這門課程後，你就會清楚自己想要創造什麼樣的生活，養成什麼樣的習慣，並掌握讓這些習慣堅持下去的策略和工具。

Come join over 5,000 other students by going to slowgrowth.com slash simplehabits, or even easier, click the little link in the description below this video.

請訪問 slowgrowth.com slash simplehabits，加入其他 5000 多名學員的行列，或者更簡單，點擊本視頻下方描述中的小鏈接。

Enrollment closes on March 10th, and then after that, it won't be open until later this year.

註冊將於 3 月 10 日截止，之後直到今年晚些時候才會開放。

So I hope to see you there.

所以，我希望能在那裡見到你。

I think the one thing that I'm realizing is that my life up until now, at least over the past couple of years, has been quite sedentary.

我想我意識到的一點是，到目前為止，至少在過去的幾年裡，我的生活一直是久坐不動的。

So I'm not getting up and moving a whole lot.

所以我沒有經常起來走動。

When I start my work, I sit down for eight hours or 10 hours, and I rarely get up.

我開始工作時，一坐就是 8 個小時或 10 個小時，很少起身。

I'll get up to go to the bathroom, to make another cup of coffee, maybe to go to the gym, but my steps and my movement overall has actually been quite low.

我會起身去洗手間，再煮一杯咖啡，或許去健身房，但我的步數和運動量總體上其實很低。

I really want to make a commitment to get in my steps as early as possible so it's not this thing that I'm always thinking about, like, oh my God, am I gonna have to walk at 11 p.m. at night again just to make sure I hit 10,000 steps?

我真的很想做一個承諾，儘早走完我的步數，這樣我就不會總是在想，天哪，我是不是又得在晚上 11 點走完，以確保我走完 10,000 步？

I don't think that's the way to do this experiment.

我認為這不是做實驗的方法。

I want to do it in a sustainable way, in a way that I might be able to carry on after the 30 days.

我想以一種可持續的方式來做這件事，一種在 30 天之後我還能繼續做下去的方式。

The first thing that really started to work for me was focusing on incidental exercise.

對我來說，真正開始起作用的第一件事就是專注於偶然的鍛鍊。

Incidental exercise is any movement done in small amounts that adds up over the course of the day.

偶然運動是指在一天中進行的任何少量運動。

We all have choices that we make each day that impact the amount of movement we get, like taking the stairs instead of the elevator, walking the long way to the gym, or using a smaller cup of water so you have to refill it more often.

我們每天所做的選擇都會影響我們的運動量，比如走樓梯而不是乘電梯，走很遠的路去健身房，或者使用較小的水杯，這樣你就需要經常添水。

This kind of exercise requires less effort than carving out a dedicated hour to go to the gym and can be built off everyday activities and routines.

這種鍛鍊比專門抽出一小時去健身房鍛鍊更省力，而且可以在日常活動和例行活動的基礎上進行。

So I began making different choices every day and I started to notice a difference.

於是，我開始每天做出不同的選擇，我開始注意到自己的變化。

A few hundred steps here, a couple thousand steps there.

這裡幾百步，那裡幾千步。

So this alone isn't getting me across the finish line, but it's still nice to see some progress.

是以，單憑這一點還不能讓我跨過終點線，但看到一些進展還是很高興的。

Perhaps my biggest breakthrough was after having a chat with my friend, Josh.

也許我最大的突破是在和朋友喬希哈拉之後。

The other day I had a work meeting.

前幾天，我參加了一個工作會議。

I was like, do you want to go for a walk?

我說，你想出去走走嗎？

And the guy was open to it.

這傢伙也很樂意。

And then we got close to the post office.

然後我們就到了郵局附近。

I'm like, do you mind if I actually pick up my parcel as well?

我想，你介意我也去取包裹嗎？

And so.

就這樣

You know what?

你知道嗎？

I've actually got to move apartments.

實際上，我得搬公寓了。

And so if you could come by, that would be great.

如果你能來一趟，那就太好了。

As obvious as it sounds,

聽起來很明顯、

I never really thought about taking work meetings and calls while walking.

我從沒想過要邊走邊開工作會議和接電話。

The way we typically think about meetings is that they're around a conference table or in front of a video screen, but they don't have to be.

我們通常認為會議是在會議桌旁或視頻螢幕前舉行的，但其實不必如此。

Phone calls are so important to stay connected, especially when you have friends that are all over the place like I'm in Melbourne, you're in Sydney.

電話對於保持聯繫非常重要，尤其是當你的朋友遍佈各地時，比如我在墨爾本，你在雪梨。

I've got friends everywhere.

我到處都有朋友。

I might as well do it whilst I'm walking to get up my steps.

我還不如邊走邊做，以增加我的步數。

So first thing in the morning, if I had some calls to make,

所以，如果我有電話要打，早上第一件事就是打電話、

I'd grab my AirPods, put on my sneakers and get moving.

我會帶上 AirPods，穿上運動鞋，開始行動。

Yeah, so I was thinking actually about our next course launch.

是的，所以我在想我們的下一門課程。

And for someone that has a totally unhealthy relationship with productivity and perfectionism, this was a really satisfying way for me to reach my goal.

對於一個與工作效率和完美主義有著完全不健康關係的人來說，這是一個讓我非常滿意的實現目標的方式。

So I just had a quick morning call, but this time instead of sitting at my desk,

所以，我早上打了一個簡短的電話，但這次我沒有坐在辦公桌前、

I decided to go for a walk.

我決定出去走走。

Call ended up being 45 minutes.

通話時間長達 45 分鐘。

So I got a lot of steps.

所以我走了很多步。

So far today, I've got 4,800 steps in when I typically only get 900 at this point.

今天到目前為止，我已經走了 4,800 步，而通常這個時候我只能走 900 步。

There were a couple of times in the middle of a conversation with Natalie that I asked if we could actually take a walk around the neighborhood instead of sitting down on the couch or in my office.

有好幾次，在和娜塔莉談話的過程中，我問她我們是否可以在附近散散步，而不是坐在沙發上或辦公室裡。

So we'd put on our sneakers and walk around the neighborhood, finishing our chat.

於是，我們穿上運動鞋，在附近散步，結束哈拉。

Hey, Nat, let me see the belly.

嘿，納特，讓我看看你的肚子。

Wow, look at that belly.

哇，看看這肚子。

Do you like it?

喜歡嗎？

I love it.

我喜歡

One thing that I have started to do recently that has helped out immensely is to really slow down and try to actually enjoy each and every walk that I take.

我最近開始做的一件事對我幫助很大，那就是放慢腳步，努力享受每一次散步。

It hasn't always been easy.

這並非一帆風順。

Early on, I'd gotten into the habit of rushing through my steps.

很早以前，我就養成了匆忙趕路的習慣。

I'd find myself in that awkward place somewhere between walking and jogging, like I'm holding it in while rushing to the bathroom.

我會發現自己處於介於走路和慢跑之間的尷尬境地，就像我一邊憋著氣一邊急著去洗手間。

But once I started to slow down,

但一旦我開始放慢腳步

I could take in the joy of my walks.

我可以盡情享受散步的快樂。

I started casually listening to history podcasts.

我開始隨意收聽歷史播客。

I listened to walking meditations.

我聆聽徒步冥想。

I walked silently around my neighborhood.

我默默地在我家附近散步。

And I explored new hikes and trails around Sydney.

我還探索了雪梨周邊新的遠足路線。

And this has honestly become my favorite thing about this city.

老實說，這已經成為我對這座城市的最愛。

There are dozens of beautiful hikes, from the bush to the beaches.

從叢林到海灘，這裡有數十條美麗的徒步路線。

There are stunning views and moments of complete immersion in nature that you don't even realize you're in the city.

這裡有迷人的景色，有完全沉浸在大自然中的時刻，甚至讓人意識不到自己是在城市中。

And just as I started to find the joy in walking,

就在我開始找到行走的樂趣時、

I also started to notice some results.

我也開始注意到一些成果。

I've exercised more.

我鍛鍊得更多了。

I've climbed more flights, done more steps, and had more walking and running distance.

我爬了更多的樓層，走了更多的臺階，有了更多的步行和跑步距離。

The calories burned has gone up from 470 calories a day to 650 plus per day.

消耗的卡路里從每天 470 卡路里增加到每天 650 多卡。

I've got these scabs that have started to form.

我身上開始結痂了。

They're pretty small, but scabs nonetheless.

它們很小，但還是結痂了。

You can see it, oh yeah, look at that.

你可以看到它，哦，是的，看那個。

Yeah, I think that this might just give you a little bit of an indicator as to the amount of steps that I typically get on a given day, because my feet have clearly never been through something like this before.

是的，我想這可能只是給你一個小指標，讓你知道我一天一般要走多少步，因為我的腳顯然從來沒有經歷過這樣的事情。

If my feet end up on any of these dirty smut websites,

如果我的腳出現在這些骯髒的色情網站上、

I'm never gonna forgive you guys.

我永遠不會原諒你們

So I've just had one of the easiest days yet, blowing past 10,000 steps with little effort at all.

是以，我剛剛度過了最輕鬆的一天，不費吹灰之力就走過了 10,000 步。

I haven't gone on a single walk all day.

我一整天都沒去散步。

And the reason I've been able to get so many steps is because I've just been doing household chores all day.

我之所以能走這麼多步，是因為我整天都在做家務。

When I have these days when I'm just naturally moving about,

當我有這些天，我只是自然而然地走來走去、

I'm doing chores, I'm picking up things around the house,

我在做家務，我在收拾家裡的東西、

I'm running out for groceries, going to the gym, then my steps start to add up and it starts to feel a whole lot more effortless.

我跑出去買菜、去健身房，然後我的步數開始增加，開始感覺輕鬆了許多。

If I'm being completely honest, just because there were days that felt effortless and days where I enjoyed my walks, doesn't mean it wasn't still a little bit annoying.

老實說，雖然有些日子我感覺毫不費力，有些日子我很享受散步，但這並不意味著我的散步沒有一點煩人之處。

I am really short on my steps, so I decided to walk to dinner tonight.

我的步數實在太少了，所以我決定今晚步行去吃飯。

Nat is gonna be driving and meeting me there.

納特會開車來接我。

I just can't have another late night where I'm walking at like nine, 10 o'clock at night.

我不能再在深夜九、十點鐘走夜路了。

Even though I see the value in walking more every day, it feels unrealistic to hit even 5,000 steps a day, let alone 10,000.

儘管我看到了每天多走路的價值，但感覺每天走 5000 步都不現實，更不用說 10000 步了。

There are days when work is busier than normal and days that I just can't be bothered to leave the house.

有的時候工作比平時更忙，有的時候我就是懶得出門。

And at least during this experiment, these have been the days where I've found myself aimlessly wandering around my neighborhood or living room deep into the night.

至少在這次實驗中，這些日子裡我發現自己漫無目的地在小區或客廳裡遊蕩，直到深夜。

So I did it, it's over, it's done.

所以我做到了，一切都結束了。

I walked 10,000 steps every day for 30 days and drum roll.

我連續 30 天每天步行 10,000 步，鼓聲響起。

I feel a lot better, I do.

我感覺好多了，真的。

I feel a lot better now that I have gotten this extra cardio in, even if that cardio was as simple as walking more.

現在我感覺好多了，因為我多做了有氧運動，哪怕只是多走幾步路。

Now let's take a look at the data.

現在讓我們來看看數據。

Obviously my number of steps taken went up.

很明顯，我的步數增加了。

I averaged 12,140 steps per day, and I walked a total of 364,000 steps over the course of the month.

我平均每天走 12,140 步，一個月下來總共走了 364,000 步。

My weight remained pretty steady throughout, starting and ending the month at 160 pounds.

我的體重始終保持在 160 磅左右。

If all things had remained equal, you would have expected my weight to go down with the additional calories burned, but my sister was visiting for three weeks during this experiment.

如果所有條件都相同，你本以為我的體重會隨著多消耗的卡路里而下降，但在這次實驗中，我妹妹來訪了三個星期。

I know it's a terrible excuse, but I ate out and drank a lot more than I typically would have.

我知道這是個糟糕的藉口，但我在外面吃了很多東西，喝了很多酒，比平時多了很多。

And finally, the additional steps didn't change any other data points like my blood pressure or resting heart rate, which were at healthy levels to begin with.

最後，增加的步數並沒有改變我的血壓或靜息心率等其他數據，因為這些數據本來就處於健康水準。

So here are my intentions going forward.

以下是我今後的打算。

I don't intend to hit 10,000 steps every single day.

我不打算每天都走一萬步。

I just don't think that's a realistic goal for me personally, but I do intend to walk more, and I do wanna try to increase my daily average to 7,500 steps per day.

我只是覺得這對我個人來說不是一個現實的目標，但我確實打算多走路，我確實想把每天的平均步數增加到 7500 步。

Some days will be less than that, some days will be more.

有的時候會少一些，有的時候會多一些。

And I plan to reach this goal by repeating some of the things that work best for me over the past 30 days.

我計劃通過重複過去 30 天裡對我最有效的一些方法來實現這一目標。

That's walking whenever possible, even when it's more convenient to drive.

這就是儘可能步行，即使開車更方便。

That's walking while taking calls, especially in the morning, and also trying to slow down and enjoy my walks as much as possible.

那就是邊接電話邊走路，尤其是在早上，還要儘量放慢腳步，享受散步的樂趣。

Instead of rushing through them like I'm about to shit my pants.

而不是像要拉褲子一樣匆匆忙忙地完成它們。

I hope you liked this video.

希望您喜歡這段視頻。

I do lots of 30-day experiments on this channel, so if you wanna get more, click subscribe and turn on notifications for future videos.

我在這個頻道上做了很多 30 天實驗，如果你想了解更多，請點擊訂閱並打開未來視頻的通知。

And you can also subscribe to my newsletter to get updates about future 30-day challenges so you can join me on the next one.

你還可以訂閱我的時事通訊，獲取未來 30 天挑戰的最新資訊，以便加入我的下一個挑戰。

Find the links to everything in the description below this video.

在視頻下方的說明中可以找到所有內容的鏈接。

Thanks for watching.

感謝觀看。

They're calling it walking.

他們稱之為行走。

Apparently, you just get your ass off the couch and move your legs in a forward-like motion, propelling yourself into the space in front of your lifeless body.

顯然，你只需從沙發上站起來，雙腿向前邁動，將自己推向你毫無生氣的身體前方的空間。