I'm Gwen, your friendly knowledge enthusiast.

我是格溫，你們友好的知識愛好者。

And I'm Leo, your not-so-friendly snack enthusiast.

我是里歐，你們不太友好的零食愛好者。

Just kidding.

開個玩笑

I'm here to make your learning fun and… a bit random sometimes.

我在這裡是為了讓你的學習變得有趣，而且......有時有點隨意。

You know, Gwen, I've been hearing about this idea of small habits leading to big changes.

格溫，我一直聽說 "小習慣帶來大改變 "的說法。

Sounds like a superhero origin story, doesn't it?

聽起來像是超級英雄的起源故事，不是嗎？

It does.

確實如此。

Small actions really can have a huge impact.

微小的行動確實可以產生巨大的影響。

Which brings us to today's topic.

這就引出了今天的話題。

What happens if you take 10,000 steps a day?

如果每天走一萬步會怎樣？

Oh, 10,000 steps?

哦，一萬步？

That's like walking to the moon if I do it every day for years, right?

如果我多年來每天都這樣做，那就像漫步登月一樣，對嗎？

Not quite, Leo.

不完全是，里歐

We'll discuss it right now.

我們現在就討論這個問題。

I'm so ready.

我準備好了

So, Leo, have you ever wondered why 10,000 steps is the magic number?

那麼，Leo，你有沒有想過為什麼 10,000 步是一個神奇的數字？

I have.

我有

I mean, why not 9,999?

我是說，為什麼不是 9999？

Or 10,001?

還是 10 001？

Is it just a nice round number?

這只是一個漂亮的整數嗎？

Kind of.

有點像

The idea actually started in Japan during the 1960s.

這一想法實際上始於 20 世紀 60 年代的日本。

A company created a pedometer called manpoukei, which means 10,000 steps meter in Japanese.

一家公司創造了一種名為 manpoukei 的計步器，在日語中的意思是一萬步計。

It was a marketing tool, but science later backed it up.

這是一種營銷手段，但後來得到了科學的支持。

Studies show that walking 10,000 steps daily improves health in so many ways.

研究表明，每天步行 10,000 步可以在很多方面改善健康。

Wow.

哇

So, it's science and good marketing.

是以，這是科學，也是良好的營銷。

Exactly.

沒錯。

And for those listening, 10,000 steps are about 8 kilometers or 5 miles.

對於聽眾來說，1 萬步約等於 8 公里或 5 英里。

But don't stress, even small increases in steps help.

但不要緊張，即使是小幅度增加步數也會有幫助。

Yeah, little changes make a big difference.

是啊，小改變大不同。

Okay, Gwen, hit me with the benefits.

好吧，格溫，給我點好處。

What do we get if we hit 10,000 steps every day?

如果我們每天走一萬步，我們會得到什麼？

Let's break it down into 10 amazing benefits, starting with improved cardiovascular health.

讓我們從改善心血管健康開始，細數它的 10 大神奇功效。

Walking gets your heart pumping, improves circulation, and lowers the risk of heart disease.

步行能讓你的心臟跳動起來，改善血液循環，降低患心臟病的風險。

According to the American Heart Association, it helps maintain healthy blood pressure and cholesterol levels.

據美國心臟協會稱，它有助於保持健康的血壓和膽固醇水準。

So, it's like giving your heart a mini-workout every day?

所以，這就像是每天給心臟做一次小型鍛鍊？

Exactly.

沒錯。

Think of your heart as a muscle.

把心臟想象成肌肉。

It thrives when it's active.

它在活躍時茁壯成長。

Walking strengthens it over time, making it more efficient.

長時間的步行能增強它的力量，使其更有效率。

That's great to know.

很高興知道這些。

And it's not just for heart health.

它不僅有益於心臟健康。

Walking is also a powerful tool for weight management.

步行也是控制體重的有力工具。

Right.

對

It's a practical way to maintain or lose weight without needing intense workouts.

這是一種無需高強度鍛鍊就能保持或減輕體重的實用方法。

Walking 10,000 steps can burn between 300 to 500 calories.

步行 10,000 步可以消耗 300 到 500 卡路里的熱量。

It's a great way to stay active without needing intense workouts or equipment.

這是一種無需高強度鍛鍊或設備就能保持活躍的好方法。

That's a lot of calories for something so simple.

這麼簡單的東西，熱量也太高了吧。

Plus, you don't need fancy equipment, just your feet.

此外，你不需要華麗的裝備，只需要你的雙腳。

Exactly.

沒錯。

Walking is accessible to almost everyone.

幾乎每個人都可以步行。

Pair it with healthy eating, and it's a game-changer.

將其與健康飲食相結合，就能改變遊戲規則。

Speaking of benefits, walking doesn't just burn calories.

說到好處，步行不僅能燃燒卡路里。

I hear it also helps with boosting energy levels?

我聽說它還有助於提高能量水準？

That's right.

這就對了。

Walking increases blood flow and helps oxygen reach your muscles more effectively, giving you an instant energy boost.

步行能增加血液流動，幫助氧氣更有效地到達肌肉，讓你瞬間精力充沛。

It also releases endorphins, which can help you feel more energized and less tired.

它還能釋放內啡肽，讓你感覺精力充沛，不再疲憊。

Wow.

哇

So it's like a natural energy booster without the need for caffeine.

是以，它就像一種天然的能量增強劑，無需咖啡因。

But how about mental health?

但心理健康又如何呢？

Does walking have any impact on our mood or stress? Walking has been shown to reduce stress hormones like cortisol, while increasing serotonin and dopamine.

步行對我們的情緒或壓力有影響嗎？ 事實證明，步行可以減少皮質醇等壓力荷爾蒙，同時增加血清素和多巴胺。

Those are the brain chemicals responsible for happiness.

這些都是負責快樂的大腦化學物質。

Just 30 minutes a day can make a huge difference in your mental well-being.

每天只需 30 分鐘，就能讓你的精神狀態大為改觀。

That's amazing.

太神奇了

It's like walking works wonders not only for your body, but for your mind, too.

就好像走路不僅對身體，對心靈也有奇效。

I bet it could help reduce feelings of anxiety and even improve your mood, right?

我敢打賭，它能幫助減少焦慮感，甚至改善你的心情，對嗎？

Exactly.

沒錯。

So it's one of the easiest ways to clear your mind and feel better without spending money on therapy or medications.

是以，這是最簡單的方法之一，不用花錢治療或吃藥，就能讓你頭腦清醒，感覺更好。

I think I need to start walking more often, especially to clear my head.

我想我需要開始更頻繁地散步，尤其是為了理清思緒。

I want to ask you a question, Leo.

我想問你個問題 Leo

Does walking also help with muscle and joint health as we get older?

隨著年齡的增長，步行是否也有助於肌肉和關節的健康？

I think our listeners also want to know more about this.

我想聽眾朋友們也想了解更多這方面的資訊。

I'm confident that I can answer this question.

我有信心回答這個問題。

Walking strengthens your muscles, especially in your legs, and improves joint flexibility.

步行能增強肌肉，尤其是腿部肌肉的力量，並提高關節的靈活性。

It's particularly great for preventing stiffness in your knees and hips, which is something a lot of people experience as they age, right?

它對預防膝關節和髖關節僵硬尤其有效，很多人隨著年齡的增長都會出現這種情況，對嗎？

Yep.

是的。

Just taking some steps a day helps me a lot.

每天走幾步路對我幫助很大。

You are knowledgeable about this.

您對此很瞭解。

Experiences make things.

經歷造就一切。

So, right, that's really helpful.

所以，對了，這真的很有幫助。

I can see how regular walking can prevent those knee pains or weird noises people often talk about.

我明白，經常走路可以防止膝蓋疼痛或人們常說的怪聲。

Yes, it is inevitable.

是的，這是不可避免的。

Even though we are still young, those pains can come to us at any time.

儘管我們還年輕，但這些痛苦隨時都可能降臨到我們身上。

It's time to learn some phrases today.

今天該學習一些短語了。

Let's start with you first, Gwen.

先從你開始吧，格溫。

Okay.

好吧

First up, we have the phrase, back something up.

首先是 "支持某事"。

To support an idea or statement with evidence or facts, I read an article that backs up the claim that walking 10,000 steps helps with mental health.

為了用證據或事實來支持一個觀點或陳述，我讀了一篇文章，它支持 "走一萬步有助於心理健康 "的說法。

That's great.

好極了

It's always nice when there's research to support what we say.

有研究支持我們的觀點總是件好事。

Here's another phrase, lower the risk.

還有一句話，降低風險。

To reduce the ability of something negative happening, regular walking can lower the risk of heart disease.

為了降低發生負面影響的可能性，經常步行可以降低患心臟病的風險。

Yes, it's one of the best ways to take care of your heart.

是的，這是保護心臟的最佳方法之一。

Now, let's move on to stay fit.

現在，讓我們繼續保持健康。

To remain healthy and physically active.

保持健康，積極參加體育鍛煉。

Walking helps me stay fit and maintain a healthy weight.

步行有助於我保持健康的體魄和健康的體重。

Amazing.

太神奇了

The next phrase is accessible to everyone.

下一句是人人都能理解的。

Something that is easy for most people to do or use.

大多數人都能輕鬆做到或使用的事情。

Walking is accessible to everyone because it doesn't require expensive equipment.

步行不需要昂貴的設備，是以人人都可以參加。

Everyone of all ages can do it.

所有年齡段的人都能做到。

Finally, we have game changer.

最後，我們有了 "遊戲改變者"。

Something that completely changes the situation or outlook.

徹底改變局勢或前景的東西。

I think walking can be a game changer for a lot of people who struggle to find time for exercise.

我認為，對於很多苦於找不到時間鍛鍊的人來說，步行可以改變遊戲規則。

I agree.

我同意。

It's simple and can easily fit into anyone's schedule.

它很簡單，很容易納入任何人的日程安排。

Okay, now answer some questions to understand the topic of today more.

好了，現在回答幾個問題，以便進一步瞭解今天的主題。

What benefits does walking 10,000 steps have on mental health?

走一萬步對心理健康有什麼好處？

By releasing brain chemicals like serotonin and dopamine, it reduces stress hormones and boosts happiness.

通過釋放血清素和多巴胺等大腦化學物質，它能減少壓力荷爾蒙，提升幸福感。

Correct.

正確。

Listeners, you don't need to answer the full correct sentence.

聽眾朋友，您不需要回答完整正確的句子。

Just answer based on what you understand.

只需根據你的理解回答即可。

Right.

對

Next, I have a question for you guys.

接下來，我要問你們一個問題。

How does walking help with weight management?

步行如何幫助控制體重？

Walking burns between 300 to 500 calories.

步行能消耗 300 到 500 卡路里的熱量。

It can help maintain or lose weight without needing intense workouts.

它可以幫助保持或減輕體重，而無需進行高強度的鍛鍊。

Is it right, Mr. Leo?

對嗎，里歐先生？

Of course.

當然。

We're back.

我們回來了

You know what?

你知道嗎？

Walking is fantastic for improving your sleep, which is something a lot of people overlook.

散步對改善睡眠非常有幫助，這是很多人都忽視的一點。

Oh, right.

哦，對了。

Some years ago, I had heard that regular physical activity helps with sleep, but I didn't realize that walking could have such a big impact on how well we sleep.

幾年前，我就聽說經常參加體育鍛煉有助於睡眠，但沒想到步行對我們的睡眠品質有這麼大的影響。

Yes, walking is great for helping your body's internal clock, which controls when you feel sleepy and awake.

是的，散步能幫助調節身體的內部時鐘，它能控制你何時感到睏倦和清醒。

When you walk, it makes your body feel naturally tired, so you can fall asleep quicker and sleep better.

散步時，身體會自然感到疲倦，是以能更快入睡，睡得更好。

Yeah, it's like my body knows it's time to rest and recharge.

是啊，我的身體好像知道該休息和充電了。

And here's a fun one.

這裡還有一個有趣的故事。

Walking brings us boosted creativity and productivity.

步行能提高我們的創造力和工作效率。

It clears our mind and sparks new ideas.

它能讓我們頭腦清醒，激發新的想法。

Many creative people, like Steve Jobs, had walking meetings because walking helped them think more clearly and create new ideas.

許多有創造力的人，比如史蒂夫-喬布斯（Steve Jobs），都會舉行徒步會議，因為徒步有助於他們更清晰地思考和創造新想法。

For sure.

當然。

Walking really helps you think more clearly, and sometimes the best ideas come when you're not trying too hard to think of them.

散步確實能幫助你更清晰地思考，有時，當你不費力去想的時候，就會產生最好的想法。

I'll definitely try that soon.

我一定會盡快嘗試的。

And I imagine that walking regularly can also lead to a longer and healthier life, right?

我想，經常走路也能讓人更健康長壽，不是嗎？

Exactly.

沒錯。

Walking is well known for helping people live longer and healthier by keeping your body moving, improving circulation, and supporting organ health.

眾所周知，步行能讓身體保持運動，促進血液循環，支持器官健康，從而幫助人們更長壽、更健康。

Plus, hitting your step goal gives you a great sense of achievement.

此外，達到步數目標會給你帶來巨大的成就感。

That's such a positive way to look at it.

這樣看問題很積極。

So not only does walking add years to your life, but it also makes those years healthier and more enjoyable.

是以，步行不僅能讓你的生命更長久，還能讓你的生命更健康、更快樂。

Yes.

是的。

Walking helps you stay feeling young, energized, and positive at any age.

無論您處於哪個年齡段，步行都能讓您保持年輕、活力和積極的心態。

Well, I think it's time to start walking more.

好吧，我想是時候開始多走路了。

I'm feeling really motivated to get my 10,000 steps in today.

我覺得今天走一萬步真的很有動力。

That's the attitude.

這就是我們的態度。

The remaining phrases are still waiting for you to learn.

剩下的短語還等著你去學習。

Be ready to learn them all now.

現在就準備好學習它們吧。

I'm seated.

我坐下了

The first phrase is internal clock.

第一句是內部時鐘。

It is your body's natural system that controls sleep and wakefulness.

它是人體控制睡眠和覺醒的自然系統。

When I travel to a different time zone, it takes a few days for my internal clock to adjust.

當我旅行到不同的時區時，我的內部時鐘需要幾天時間來調整。

It's such an amazing phrase.

這真是一個了不起的短語。

How about spark new ideas?

激發新想法如何？

To stimulate or inspire creativity.

激發或啟發創造力。

Listening to music often sparks new ideas when I'm working on a project.

當我在做一個項目時，聽音樂常常能激發出新的想法。

That's a good way to learn.

這是一個很好的學習方法。

Then we have feel energized.

然後，我們就會感到精力充沛。

To have more energy.

擁有更多能量

After my morning walk, I always feel energized for the day ahead.

晨練後，我總能感覺精力充沛，迎接新的一天。

Let's move on to clear someone's mind.

讓我們繼續前進，理清某人的思緒。

To remove stress from someone's thoughts.

消除某人思想上的壓力。

A short walk helps clear my mind when I'm feeling overwhelmed.

當我感到力不從心時，短暫的散步能讓我頭腦清醒。

It helps a lot.

這對我幫助很大。

Finally, we have boosted creativity.

最後，我們提高了創造力。

It is an improved ability to think creatively.

這是一種創造性思維能力的提高。

Walking in nature always gives me boosted creativity.

在大自然中漫步總能激發我的創造力。

Let's wrap the episode up with some questions below.

下面讓我們用一些問題來結束本集。

You can do it, listeners.

你能做到的，聽眾朋友們。

How does walking contribute to a longer and healthier life?

步行如何有助於更健康長壽？

Let me see.

讓我看看

It keeps the body moving, improves circulation, and supports organ health.

它能保持身體運動，促進血液循環，支持器官健康。

Wonderful.

太棒了

Okay, so what are some simple ways to add more walking to your daily routine?

那麼，有哪些簡單的方法可以讓您在日常生活中增加步行次數呢？

Taking the stairs, walking during breaks, or going for a short walk after meals.

走樓梯、休息時散步或飯後走一小段路。

Those are good choices.

這些都是不錯的選擇。

So Gwen, are you hitting 10,000 steps today?

格溫，你今天走了一萬步嗎？

Of course.

當然。

And to everyone listening, baby steps are still steps.

對每一位聽眾來說，"小步 "也是 "大步"。

Start today, and you'll see the benefits sooner than you think.

從今天開始，你會比想象中更快看到好處。

Thanks for tuning in, everyone.

感謝大家的收看。

Stay chill and keep stepping.

保持冷靜，繼續前進。

See you next time on Podcast and Chill. And don't forget to count your steps on the way out.

下期《播客與消遣》再見。 出門時別忘了數步數。