別爲鍛鍊找藉口,走路比跑步更健康
Brisk walking reduces the risk of heart disease more effectively than running when the energy expenditure of both activities is balanced out, a study has found.
一項研究發現，當二者的能量消耗平衡時，快走比跑步更有效地降低了患心臟病的風險。
Researchers compared data from two studies of 33,060 runners and 15,045 walkers. For the same amount of energy used, walkers experienced greater health benefits than runners.
研究人員比較了來自33060多名跑步者和15045名步行者的兩份研究數據。對於相同的能量消耗，步行者比跑步者獲益更多健康。
The effects on participants, who were aged 18 to 80, were observed over a period of six years.
對18至80歲的參與者的影響用了六年時間來觀察。
Running reduced the risk of heart disease by 4.5% while walking reduced it by 9.3%.
跑步降低了4.5%的患心臟病風險，而散步降低了9.3%。
walking also had a stronger impact on heart disease risk factors. The risk of first-time high blood pressure was reduced by 4.2% by running and 7.2% by walking.
走路對心臟病的風險因素也有較強影響。跑步時首次高血壓的風險降低了4.2%，散步時則降低了7.2%。
First-time high cholesterol risk was lowered by 4.3% by running and 7% by walking.
跑步時首次高膽固醇的風險被降低了4.3%，散步時降低了7%。
The risk of first-time diabetes was reduced by about 12% by both walking and running.
首次患糖尿病的風險通過跑步和散步都降低了約12%。
"Walking and running provide an ideal test of the health benefits of moderate-intensity walking and vigorous-intensity running because they involve the same muscle groups and the same activities performed at different intensities," said study leader Dr Paul Williams, from the Lawrence Berkeley National Laboratory in California.
“散步和跑步爲中等強度的散步和高強度的跑步的健康益處提供了一個理想的測試，因爲它們涉及相同的肌肉羣以及不同強度的相同運動，” 來自加州的勞倫斯伯克利國家實驗室研究組長保羅威廉姆斯博士說。
"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.”
“跑步者和步行者運動得越多，他們健康受益越多。如果兩組的能量消耗相同，那麼健康受益是可比較的。”
"People are always looking for an excuse not to exercise but now they have a straightforward choice to run or to walk and invest in their future health."
“人們總是在找藉口不去鍛鍊，但現在他們有一個跑步或走路的直接選擇，從而投資他們的未來健康。”
The research is reported in the American Heart Association journal Arteriosclerosis, Thrombosis and Vascular Biology.
這項研究結果已經發表在美國心臟協會雜誌《動脈硬化、血栓和血管生物學》上。
