Name: 您真的需要每天走一萬步嗎？| Podcast and Chill | 中級課程 (Do you really need to take 10,000 steps a day? | ?Podcast and Chill | Intermediate)
Uploaded: 2025-02-09T03:07:15.000Z
Duration: 11 min 6 s

祈使句型

Hey everyone, welcome back to Podcast and Chill with Gwen and Leo.

大家好，歡迎收聽格溫和里奧的《播客與放鬆》。

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。

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？

Small actions really can have a huge impact.

微小的行動確實可以產生巨大的影響。

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

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？

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？

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。

是以，這是科學，也是良好的營銷。

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.

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？

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。

Walking is also a powerful tool for weight management.

步行也是控制體重的有力工具。

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。

Walking is accessible to almost everyone.

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？

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。

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。

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。

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？

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。

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.

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？

Just taking some steps a day helps me a lot.

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。

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。

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

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。

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。

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。

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。

The next phrase is accessible to everyone.

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您真的需要每天走一萬步嗎？| Podcast and Chill | 中級課程 (Do you really need to take 10,000 steps a day? | ?Podcast and Chill | Intermediate)

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