步行和跑步一樣有益，你可以放心了

A fitness regimen that works for one person might not work for another: You may love running, but can't stand slower walks. But your best friend might prefer walking, while running sounds painful and unappealing. The good news: You're both doing the right thing. Walking can be just as beneficial as running, depending on what your fitness goals are and your personal preferences.

對(duì)這個(gè)人有效的健身方案可能對(duì)另一個(gè)人無(wú)效：你可能喜歡跑步，但不能忍受慢走。但你最好的朋友可能更喜歡走路，而跑步聽(tīng)起來(lái)既痛苦又沒(méi)有吸引力。好消息是：你們都是對(duì)的。步行和跑步一樣有益，這取決于你的健身目標(biāo)和個(gè)人喜好。

Both are heart-healthy. In fact, one large-scale study found that walking at a moderate/brisk pace and running at a vigorous pace had similar impacts on blood pressure, cholesterol, and even heart disease. "The more the runners ran and the walkers walked, the better off they were in health benefits. If the amount of energy expended was the same between the two groups, then the health benefits were comparable," lead researcher Paul T. Williams said in a press release about their findings.

兩者都有益心臟健康。事實(shí)上，一項(xiàng)大規(guī)模研究發(fā)現(xiàn)，以中等/輕快的速度行走和以強(qiáng)勁的速度跑步對(duì)血壓、膽固醇甚至心臟病都有類似的影響。首席研究員保羅·T·威廉姆斯(Paul T.Williams)在一份關(guān)于他們研究結(jié)果的新聞稿中說(shuō)：“跑步者跑得越多，步行者走得越多，他們對(duì)健康的益處就越大。如果兩組之間消耗的能量相同，那么對(duì)健康的益處是可以一較高下的。”。

And both walking and running will get you outside in nature, which has its own health benefits including a reduction in stress and anxiety, research has found. As little as five minutes of exercise done in green space was associated with greater feelings of revitalization, increased energy, and positive engagement, while also decreasing tension, confusion, anger, and depression (via Science Daily).

研究發(fā)現(xiàn)，散步和跑步都會(huì)讓你置身于大自然，這對(duì)健康有諸多好處，包括減少壓力和焦慮。在綠色空間里做5分鐘的運(yùn)動(dòng)，就可以讓人產(chǎn)生更強(qiáng)烈的活力、更充沛的精力和積極的參與感，同時(shí)還能減少緊張、困惑、憤怒和抑郁(《科學(xué)日?qǐng)?bào)》)。

Are there any downsides to running or walking?

跑步或走路有什么缺點(diǎn)嗎?

If you're new to working out, you might assume that walking is just too easy to count as exercise, but it's hugely beneficial for your health. However, if your goals are more weight-loss oriented, you might struggle to walk enough for the caloric burn required to drop any weight, and that's where running may be more effective. Running burns roughly twice as many calories as walking — but if you're finding running difficult, you can make walking more challenging by speeding up your pace, walking uphill, or wearing a weighted vest to add challenge (via Healthline).

如果你剛開(kāi)始鍛煉，你可能會(huì)認(rèn)為散步又容易又能鍛煉，并且它對(duì)健康非常有益。然而，如果你的目標(biāo)是以減肥為導(dǎo)向，你可能很難走足夠的路來(lái)消耗掉減肥所需的熱量，而這正是跑步可能更有效的地方。跑步消耗的卡路里大約是步行的兩倍——但如果你發(fā)現(xiàn)跑步很困難，你可以通過(guò)加快步速、上坡或穿加重背心(Healthline)讓步行更具挑戰(zhàn)性。

Running is more effective at improving bone health, especially for women, thanks to its high impact nature. One 2017 study found that even a minute a day of running was enough to improve bone health for women — so consider adding a few speedier sections to your walk.

跑步在改善骨骼健康方面更為有效，尤其是對(duì)女性而言，這得益于跑步的高沖擊性。一項(xiàng)2017的研究發(fā)現(xiàn)，即使每天跑步一分鐘也足以改善女性的骨骼健康，所以你可以考慮在散步中增加一些更快的部分。

Ultimately, though, the best option for you between walking and running is the one that you'll commit to and enjoy. If you know walking four times a week for 30 minutes is an option that appeals to you and that can fit in your calendar, focus on that rather than trying to squeeze marathon training into an already-packed schedule. But if you prefer a sweat session that leaves you feeling like you worked hard, running might be the right choice for you. As habit expert and author James Clear writes, pick a habit that is "so easy you don't need motivation to do it." Choose what you're going to stick to — and don't be afraid to mix it up!

不過(guò)，從根本上說(shuō)，步行和跑步的最佳選擇是你會(huì)堅(jiān)持并享受的選擇。如果你知道每周步行四次，每次步行30分鐘，這是一個(gè)吸引你的選擇，并且適合你的日程安排，那就專注于此，而不是試圖將馬拉松訓(xùn)練擠進(jìn)已經(jīng)爆滿的日程。但是，如果你更喜歡讓你感覺(jué)自己很努力的出汗訓(xùn)練，跑步可能是你的正確選擇。正如習(xí)慣專家兼作家詹姆斯·克萊爾(James Clear)所寫(xiě)，選擇一個(gè)“非常簡(jiǎn)單，你不需要?jiǎng)恿湍茏龅?rdquo;的習(xí)慣，選擇你要堅(jiān)持的——不要害怕把它弄錯(cuò)!