步行的益处 Benefit of walking

步行的益处Benefits of walking

1. 有效增强心血管系统的功能Effectively enhance functions of the

cardiovascular system

步行，尤其是快步行走时，身体运动所需的能量比静止状态时增加，为了保证肌肉、内脏所需能量的供应，心脏跳动频率增加，每次跳动的搏出血量增加，血管舒张，血液循环加速。当心率达到每分钟100次左右，并且这种心率保持10分钟以上，可以很好地锻炼心脏，大大增强心肌和血管的韧度和强度，从而能够有效地降低各种心脏病的发生概率

During walking, especially fast walking, energy required for body movement increases, compared to that in quiescent condition. In order to ensure supply of energy required for muscle and viscera, heart beating frequency increases, which results in increase in blood volume every beating, vasodilatation and acceleration of blood circulation. If the heart rate reaches about 100 times per minute and such heart rate remains for at least 10 minutes, the heart is under good exercise, and the toughness and strength of cardiac muscle and blood would be greatly enhanced. Consequently, probability of occurrence of various heart diseases can be effectively reduced.

2. 促进人体新陈代谢Promote human metabolism

人体为了维持正常的功能状态，不断地向外界排出体内的代谢废物，从外界吸收人体细胞所必需的营养物质。因为代谢废物主要是通过血液循环被运送到排泄系统的，所以步行锻炼在改善心血管系统的同时，也增强了人体新陈代谢的能力。研究开明，只要每天散步1～2小时，步行速度保持在每小时3公里左右，就可以大大提高人体的代谢率，有效地防治糖尿病等代谢性疾病。

In order to maintain normal functional status, human body constantly discharges metabolic wastes to and absorbs nutrient substances required for human cells from the outside world. Since the metabolic wastes are mainly delivered to the excretory system via blood circulation, walking not only helps improve the cardiovascular system but also helps enhance the metabolism ability. Relevant researches indicate that, metabolic rate of human body can be greatly improved and such metabolic diseases as diabetes can be effectively prevented as long as one walks for 1 to 2 hours every day and keeps the walking speed at about 3km per hour.

3. 防治骨关节疾病Prevent osteoarthrosis

行走时，下肢会经历屈膝、提踵、抬腿、向前迈步、脚落地的动作过程，全面地活动了髋关节、膝关节和踝关节；与此同时，为了保持身体平衡，上肢会前后摆动，使肩关节和肘关节得到锻炼，提高关节的灵活性，从而对风湿性关节炎起到一定的预防和治疗作用。此外，步行锻炼还可以有效地防治和延缓骨质疏松症的发生。

During walking, the lower limbs experience knees bending, heel raising, leg lifting, stepping forward and foot landing, so the hip joint, knee joint and ankle joint are fully exercised; in the meantime, in order to keep body balance, the upper limb swings, which enables exercise of the shoulder joint and elbow joint, and the flexibility of joints is improved, playing a part in preventing and curing the rheumatoid arthritis to some extent. In addition, walking effectively prevents and puts off occurrence of osteoporosis.

4. 疏缓紧张的情绪Relieve stress emotions

轻快的散步是一项惬意的事情，随着步伐有节奏的迈进和上肢配合有节奏的摆动，紧张的肌肉和神经会逐渐地舒缓下来，使锻炼者的整个情绪都变得和缓起来。此时身体和精神状态都很放松，因此散步是一种科学而有效的休息方式。健康专家建议人们每天至少应该进行1小时的步行锻炼。

Brisk walking is a pleasant thing, with rhythmic pace going forward and upper limb swinging in a coordinated manner, tense muscles and nerves would be relaxed gradually, and the mood of exerciser would be gentled. Thus, walking is a scientific and effective way of relaxing due to its contribution to physical and mental relaxation. Health experts suggest that at least one hour walking every day is necessary.

5. 明显的减肥效果Significant weight-loss

在保持摄入能量不变的情况下，每天步行四五公里，可以消耗大量的热量，促进体内多余脂肪的氧化分解，达到消耗脂肪的作用，它在消耗脂肪的同时还发达了肌肉。因此，步行锻炼是一项健康的瘦身方式。

Upon constant energy intake, walking 4 to 5 kilometers every day consumes large amounts of calories, promotes oxidative decomposition of excessive body fat, and burns fat as well as develops muscles at the same time, that’s why walking is a healthy mood for losing weight.

6. 促进创造性思维的发展Promote the development of creative thinking

散步可以使长期紧张工作的大脑放松，一些被压抑的思想被释放出来。有时困扰自己好长时间总也寻找不到答案的问题，在散步的时候就会灵光闪现、豁然明朗。这就是因为思想从固化的习惯性思维中解放出来的结果。所以，散步可以激发灵感，从大脑中迸发出多彩的创造性思维的火花。

Walking is helpful to relax the brain working intensively for a long time, which is followed by releasing of some pent-up thoughts. For instance, sometimes, troubles without resolutions for quite a long time may be solved due to sudden enlightenment during walking, which is because the thought has liberated from