【雅思小伦哥-外刊精读】“日行万步”的人，最终都怎样了？

作者: 雅思小伦哥在这里 | 来源:发表于2019-08-07 07:48 被阅读0次

Many of us track our steps with smart watches, pedometers or phone apps and are of course thrilled when we reach that all important daily goal of 10, 000 steps With the app I use, green confetti tumbles down the screen in congratulation. The app logs"strikes, too, challenging me to see how often I can manage a week-long stretch above 10, 000 steps a day Answer: rarely

我们中的许多人都使用智能手表，计步器或手机应用程序来记录自己的步数，当我们用我们使用的应用程序实现每天1万步的重要目标时，屏幕上会飘下绿色的五彩纸屑，表示祝贺。这个应用程序也记录了“罢工”，这让我觉得很有挑战性，想看看自己能有多久完成一周内每天一万步以上的伸展运动。答案是:很少

There are debates over the accuracy of some step-counters and it's obvious that they are a blunt instrument in terms of measuring exercise. If you sprint, your score is no higher than if you dawdle, yet there’s a real difference in terms of benefits to fitness. Still, they do provide a rough guide to how active you have been. If you are going to count steps, the magnitude of your goal matters. Most tracking devices are set to a default goal of 10, 000 steps-the famous number that we all know we should reach. You might assume that this number has emerged after years of research to ascertain whether 8, 000, 10,000 or maybe 12, 000 might be ideal for long-term health. In fact, no such large body of research exists.

人们就一些计步器的准确性存在争议，很明显，就测量运动量而言，它们是一种生硬的工具。如果你全速跑，你的分数并不比你闲逛时高，但是在健身的益处方面却有很大的不同。尽管如此，它们还是为你的积极程度提供了一个粗略的指南。如果你要计算步数，你的目标的大小就很重要。大多数跟踪设备的默认目标为10,000步- 我们都应知道的有名数字。你可能会认为，这个数字是经过多年研究得出的，目的是确定8000人、10000人或者12000人是否适合长期健康。事实上，并没有如此大规模的研究存在。

The magic number"10, 000"dates back to a marketing campaign conducted shortly before the start of the 1964 Tokyo Olympic Games. A company began selling a pedometer called the Manpo-kei: “man" meaning 10,000, “po" meaning steps and "kei"meaning meter. It was hugely successful and the number seems to have stuck. Since then, studies have compared the health benefits of 5,000 versus 10,000 steps and, not surprisingly, the higher number is better. But until recently, all the numbers in between hadn’t been studied. Even now they haven’t been comprehensively tested on the general adult population. New research from I-Min Lee, a professor of medicine at Harvard Medical School, and her team focused on a group of more than 16,000 women in their seventies, comparing the numbers of steps taken each day with the likelihood of dying from any cause – known as all-cause mortality. Each woman spent a week wearing a device to measure movement during waking hours. Then the researchers waited.

这个神奇的数字“10000”可以追溯到1964年东京奥运会开幕前不久的一次营销活动。一家公司开始销售一种名为“万步计”的计步器:“man”的意思是10000，“po”的意思是台阶，“kei”的意思是米。它取得了巨大的成功，而且这个数字似乎一直保持不变。从那以后，研究比较了5000步和10000步对健康的益处，毫不奇怪，步数越高越好。但直到最近，所有介于两者之间的数字都没有被研究过。即使是现在，他们也没有在普通成年人中进行全面的测试。哈佛医学院的医学教授I-Min Lee和她的团队对16000多名70多岁的女性进行了一项新研究，他们将每天走的步数与死于任何原因的可能性——即全因死亡率——进行了比较。每位女性在一周的时间里都戴着一个测量清醒时运动的设备。然后研究人员等待研究结果。

When they followed the women up an average of four years and three months later, 504 had died. How many steps do you think the survivors had been doing? Was it the magic 10,000 steps a day? In fact, the average number for survivors was only 5,500 – and incremental gains in steps mattered. Women who took more than 4,000 steps a day were significantly more likely to still be alive than those who did only 2,700 steps. It’s surprising that such a small difference could have consequences for something as critical as longevity.

当她们平均四年零三个月跟踪女性时，有504人死亡。你认为幸存者们走了多少步?是神奇的一天一万步吗? 事实上，幸存者的平均步数只有5500步，而且每一步的增加都很重要。每天走4000多步的女性明显比每天只走2700步的女性更有可能活下来。令人惊讶的是，如此微小的差异可能会对长寿这样重要的事情产生影响。

By that logic, you might assume the more steps they took, the better. For a range of steps that was true-but only up to 7, 500 steps a day, after which the benefits then plateaued. Any more than that made no difference to life expectancy.Of course, one drawback of this study is that we can't be certain that the steps preceded the illness that killed them. The researchers only included women who were fit enough to walk outside their home and they did ask people to rate their own health, but perhaps there were some participants who were well enough to walk, but already not well enough to walk very iar. In other words, they walked less steps because they were already unwell, and the steps themselves made no difference.

按照这种逻辑，你可能会认为她们步数越多越好。对于步数范围来说，这是正确的，但是每天最多最多可以走7500步，在这之后，好处就会趋于稳定了。这对预期寿命没有任何影响。当然，这项研究的一个缺点是，我们不能确定导致她们死亡的疾病之前的步骤。研究人员只包括那些身体健康到可以出门散步的女性，她们也让人们对自己的健康状况进行评估，但也许有一些参与者身体健康到可以散步，但已经不能很好地走路了。换句话说，她们走得更少了，因为她们已经不舒服了，而这些台阶本身并没有什么不同。

全因死亡率，就是“所有死因的死亡率”，是指一定时期内各种原因导致的总死亡人数与该人群同期平均人口数之比。分母是某段时间内的人口总数；分子是在该段时间内所有死亡人数，不论任何原因导致的死亡，都算作死亡人数，作为分子。

其公式为：全因死亡率=某人群某年总死亡人数/该人群同年平均人口数*K（K=100% ）

全因死亡率是用来衡量某时期人群因病、伤死亡危险大小的指标。常与某时期人群组，特定年龄组连用。区别于粗死亡率，死因别死亡率。

运动，一直是人们生活中的一个重要因素。在石器时代，为了生存，人们需要应付各种野兽，再加上没有农业，获得食物资源的难度极大，所以必须四处奔波；到了新石器时代，人们开始刀耕火种，农业逐渐出现，人们开始了每天面朝黄土背朝天的生活方式。就这样过了数千年，随着工业的出现，人力逐渐被解放，生活资源也越来越充裕。直到今天，工业已经十分发达，大多数人已经无需再为了生活进行体力劳动，只需坐在办公室里动动手指敲敲键盘就能够获得很好的生活。

这样的生活对很多人来说是金钱和地位的象征，可这种生活方式却有一个致命的隐患，那就是：缺乏运动。

缺乏运动已经是现代人健康最重要的危险因素之一，长期缺乏运动使很多现代人处于亚健康状态，不仅更容易生各种病，生活质量也大幅度下降。反之，坚持运动不仅能给人带来健康，还能够使一个人精力充沛、精神抖擞，从而提高一个人的生活质量，最终达到延长寿命的效果。

那么，什么运动最好呢？

这个答案世卫组织早已公布过，那就是走路，走路是世界上最好的运动。

走路不受场地、装备等因素限制，随时都可以进行，再加上运动量不大，所以很难产生运动伤害。据有关专家表明，每天只要坚持行走30分钟或6000步以上，就能够起到很好的保健效果，不仅能够促进身体的新陈代谢、提高身体免疫力，还能够延缓机体的衰老、强健骨骼、有益减肥塑身，预防三高等疾病的效果。

你怎么看，请给雅思小伦哥留言。