理想的步行方式：连续步行至少15分钟

最新研究发现，如果你平时运动不多，每天一次较长时间的步行比多次短距离散步更有益心脏健康。研究指出，理想的步行方式是连续步行至少15分钟。

今天你练听力了吗？

🤔️小作业：

1. According to the article, why might the researchers hesitate to claim that walking directly improves heart health?

A. Because walking data came from unreliable fitness devices

B. Because the study's participants were too young and healthy

C. Because correlation does not necessarily prove causation

D. Because the walking sessions were too short to measure effect

无注释原文：

Skip short strolls – a longer daily walk is better for your heart, says study

From: BBC

One longer walk a day is better for your heart than lots of short strolls, especially if you don't exercise much, according to new research published in Annals of Internal Medicine.

Walking for at least 15 minutes without stopping is ideal, it says. That's about 1,500 steps in a row, which gives your heart a good workout.

Many people aim for 10,000 steps a day, but that number came from a Japanese pedometer advertisement - not science. Still, experts agree more steps are generally better for your health.

The study looked at 33,560 adults aged 40–79 in the UK who walked fewer than 8,000 steps a day.

They were grouped by how long their walks were (measured with a step-counter over a week).

The researchers, from the University of Sydney and the Universidad Europea in Spain, tracked their health over eight years.

People who walked in longer stretches had a lower risk of heart problems than those who walked in short bursts.

Even among the least active - those walking under 5,000 steps a day - longer walks made a big difference. Their risk of heart disease and death dropped significantly.

Whether that's because they were fitter to begin with isn't fully clear from the study, but the researchers did try to control for this by taking into account factors like whether the person smoked, was obese or had high cholesterol.

The researchers say how you walk matters - not just how much. Walking for longer at a time, even if you don't walk much overall, appears to help your heart.

Simple changes, like setting aside time for a longer walk, could make a big difference, they suggest.

Co-lead researcher Prof Emmanuel Stamatakis said: "We tend to place all the emphasis on the number of steps or the total amount of walking but neglect the crucial role of patterns, for example 'how' walking is done.

"This study shows that even people who are very physically inactive can maximise their heart health benefit by tweaking their walking patterns to walk for longer at a time, ideally for at least 10-15 minutes, when possible."

Prof Kevin McConway, emeritus professor of applied statistics at the Open University, said while the study shows a link between walking and better heart health, it doesn't prove that walking directly causes the improvement.

The NHS recommends 150 minutes of moderate activity a week, like brisk walking, ideally spread out evenly across the week.

Older adults over 65 should try to move every day, even if it's just light activity around the house, the advice says.

Emily McGrath, senior cardiac nurse at the British Heart Foundation, said: "Exercise helps everyone live a happier and healthier life. If you have heart and circulatory disease, it can help you manage your condition and make you feel better overall."

- ◆ -

注：完整题目见本文开头；中文文本为BBC官方译文，仅供参考

含注释全文：

Skip short strolls – a longer daily walk is better for your heart, says study

From: BBC

One longer walk a day is better for your heart than lots of short strolls, especially if you don't exercise much, according to new research published in Annals of Internal Medicine.

根据《内科医学年鉴》（Annals of Internal Medicine）最新发表的研究，如果你平时运动不多，每天一次较长时间的步行比多次短距离散步更有益心脏健康。

stroll /strəʊl/ 表示“散步，漫步，闲逛，溜达”，英文解释为“to walk in a slow, relaxed manner, especially for pleasure”举个🌰：We could stroll along the beach after dinner. 晚饭后我们可以去海滩散散步。

annal /ˈæn.əl/ 1）通常复数annals，表示“科学期刊”，英文解释为“a serious magazine or newspaper that is published regularly about a scientific subject”举个🌰：The new guidelines are published in today's Annals of Internal Medicine. 新的指南发表在今天的《内科学年鉴》上。

2）表示“（国家、组织、群体的）历史，历史记录”，英文解释为“historical records of the activities of a country, organization, group, etc.； history in general”举个🌰：The signing of the Treaty of Rome was the greatest event in the annals of European integration. 《罗马条约》的签署是欧洲一体化史上最伟大的事件。

3）表示“年鉴；编年史”，英文解释为“a record of the events of one year”

Walking for at least 15 minutes without stopping is ideal, it says. That's about 1,500 steps in a row, which gives your heart a good workout.

研究指出，理想的步行方式是连续步行至少15分钟，相当于约1,500步，这样能有效锻炼心脏。

in a row表示“接连地；连续地”，英文解释为“one after another without a break”举个🌰：She's been voted Best Actress three years in a row. 她已经连续3年当选为最佳女演员。

📍类似的：

straight表示“连续的，不间断的”，英文解释为“following one after another without an interruption”举个🌰：They had been working for 16 hours straight. 他们已经一连工作了16个小时。

workout /ˈwɜː.kaʊt/ 表示“（身体）锻炼，训练”，英文解释为“a period of physical exercise”如：a light workout 运动量小的锻炼。

Many people aim for 10,000 steps a day, but that number came from a Japanese pedometer advertisement - not science. Still, experts agree more steps are generally better for your health.

许多人以每天走10,000步为目标，但这个数字其实源自日本一则计步器广告，而非科学研究。不过，专家普遍认为，步数越多对健康越有益。

pedometer /peˈdɒm.ɪ.tər/ 表示“计步器，步程计”，英文解释为“a device that measures how far someone has walked by counting the number of times the feet are raised and put down again”

The study looked at 33,560 adults aged 40–79 in the UK who walked fewer than 8,000 steps a day.

这项研究分析了英国33,560名年龄介于40至79岁的成年人，他们每天步行少于8,000步。

They were grouped by how long their walks were (measured with a step-counter over a week).

他们依据每次步行的持续时间（通过计步器在一周内测量）进行分组。

The researchers, from the University of Sydney and the Universidad Europea in Spain, tracked their health over eight years.

这项研究由澳洲雪梨大学与西班牙欧洲大学的研究人员进行，追踪了这些受试者长达八年的健康状况。

People who walked in longer stretches had a lower risk of heart problems than those who walked in short bursts.

结果显示，相较于短时间步行的人，那些每次步行时间较长的人罹患心脏疾病的风险较低。

stretch /stretʃ/ 作名词，1）表示“（连续的）一段时间”，英文解释为“a continuous period of time”举个🌰：The elderly generally need far less rest than the young, and tend to sleep in several short stretches. 年长者一般需要的休息时间比年轻人要少得多，而且往往会分成几个小段时间睡觉。

2）表示“（土地或水域的）一片，一段”，英文解释为“a continuous area of land or water”举个🌰：This particular stretch of coast is especially popular with hikers. 在这一段海岸散步的人特别多。

作动词，1）表示“到…的限度；超过…的限度；竭尽”，英文解释为“to go as far as or past the usual limit of something”举个🌰：Many families' budgets are already stretched to breaking point. 许多家庭的预算已经撑到了极限。

2）表示“伸出；伸长；拉伸”，英文解释为“to cause something to reach, often as far as possible, in a particular direction”举个🌰：She stretched out her hand and helped him from his chair. 她伸手将他从椅子上扶起来。

3）表示“展开，铺开；延伸”，英文解释为“to spread over a large area or distance”举个🌰：A huge cloud of dense smoke stretched across the horizon. 一大团浓烟在地平线上蔓延开来。

4）表示“延续”，英文解释为“to spread over a long period of time”举个🌰：The dispute stretches back over many years. 这场争论可追溯到许多年以前。

burst /bɜːst/ 作动词，表示“（使）爆裂，胀开”，英文解释为“to break open or apart, especially because of pressure from inside; to make sth break in this way”举个🌰：That balloon will burst if you blow it up any more. 你再给气球充气，它就要爆了。

📍burst in/into (somewhere) 表示“突然闯入（房间或建筑）”，英文解释为“to enter a room or building suddenly and without warning”举个🌰：The side door of the bar flew open and three men burst in. 酒吧的侧门猛地开了，三个男人闯了进来。

作名词，还可以表示“（尤指短期的）突然增加；迸发”，英文解释为“a sudden increase in something, especially for a short period”如：a burst of speed/applause/laughter 突然的加速/一阵掌声/一阵大笑。

Even among the least active - those walking under 5,000 steps a day - longer walks made a big difference. Their risk of heart disease and death dropped significantly.

即使是在最不活跃的群体——每天步行少于5,000步的人当中，进行较长时间的步行也带来显著差异。他们罹患心脏病与死亡的风险明显下降。

Whether that's because they were fitter to begin with isn't fully clear from the study, but the researchers did try to control for this by taking into account factors like whether the person smoked, was obese or had high cholesterol.

研究无法完全厘清这是否因为这些人本身体能较佳，但研究团队已尝试控制这些变量，例如是否吸烟、是否肥胖或是否胆固醇较高等因素。

obese /əʊˈbiːs/ 表示“肥胖的，臃肿的”，英文解释为“extremely fat in a way that is dangerous for health”举个🌰：He was not just overweight; he was clinically obese. 他不仅只是体重偏高，而是医学定义上的肥胖。

cholesterol /kə'lɛstərɔl/ 表示“胆固醇”，英文解释为“Cholesterol is a substance that exists in the fat, tissues, and blood of all animals. Too much cholesterol in a person's blood can cause heart disease.”如：a dangerously high cholesterol level. 危险的高胆固醇水平。

The researchers say how you walk matters - not just how much. Walking for longer at a time, even if you don't walk much overall, appears to help your heart.

研究人员指出，步行的“方式”同样重要，而不仅仅是“数量”。即使总步数不多，每次步行时间较长，似乎也有助于心脏健康。

Simple changes, like setting aside time for a longer walk, could make a big difference, they suggest.

他们建议，通过简单的改变，例如每天预留时间进行较长时间的步行，可能会带来显著益处。

Co-lead researcher Prof Emmanuel Stamatakis said: "We tend to place all the emphasis on the number of steps or the total amount of walking but neglect the crucial role of patterns, for example 'how' walking is done.

研究共同主持人、雪梨大学的伊曼纽尔·斯塔马塔基斯教授（Prof Emmanuel Stamatakis）表示：“我们往往只关注步数或总步数，却忽略了步行模式的关键作用，例如‘怎么走’。”

"This study shows that even people who are very physically inactive can maximise their heart health benefit by tweaking their walking patterns to walk for longer at a time, ideally for at least 10-15 minutes, when possible."

“这项研究显示，即使是非常不活跃的人，也能通过调整步行模式、每次步行时间拉长——理想情况下至少10至15分钟——来最大化对心脏健康的益处。”

英式 maximise，美式 maximize /ˈmæk.sɪ.maɪz/ 表示“使最大化；使最重要”，英文解释为“to make something as great in amount, size, or importance as possible”举个🌰：Some airlines have cancelled less popular routes in an effort to maximize profits. 一些航空公司取消了不太受欢迎的航线以使利润最大化。

可以作名词，也可以作动词，表示“稍稍调整（机器、系统等）；稍稍改进”，英文解释为“to make slight changes to a machine, system, etc. to improve it”举个🌰：I think you'll have to tweak these figures a little before you show them to the boss. 我想你得略微改动一下这些数字再让老板过目。

📍此前在浴霸能不能？欲罢不能！一文中讲述苹果发布的新版Apple Watch Series 5仅仅相对上一个版本没有太大更新时就提到：The Apple Watch Series 5 features a slightly tweaked design. Apple Watch Series 5的设计略有调整。

Prof Kevin McConway, emeritus professor of applied statistics at the Open University, said while the study shows a link between walking and better heart health, it doesn't prove that walking directly causes the improvement.

英国开放大学应用统计学荣休教授凯文·麦康威（Prof Kevin McConway）则指出，尽管研究显示步行与心脏健康之间存在关联，但并不能证明步行直接导致健康改善。

emeritus /ɪˈmer.ɪ.təs/ 表示“（常指大学教师）退休后保留头衔的，荣誉退休的”，英文解释为“(often Emeritus) used with a title to show that a person, usually a university teacher, keeps the title as an honour, although he or she has stopped working”，如：the Emeritus Professor of Biology 荣誉退休的生物学教授。

The NHS recommends 150 minutes of moderate activity a week, like brisk walking, ideally spread out evenly across the week.

英国国民保健署（NHS）建议每周进行150分钟的中等强度活动，例如快走，并尽量平均分配在整周。

recommend /ˌrek.əˈmend/ 表示“推荐，介绍；建议”，英文解释为“to suggest that someone or something would be good or suitable for a particular job or purpose, or to suggest that a particular action should be done”举个🌰：I can recommend the chicken in mushroom sauce - it's delicious. 我可以向您推荐蘑菇汁鸡肉——这道菜非常可口。

📍单词“recommend”由词根“-mend”（来自拉丁语“mendare”，表示“赞扬”）和前缀“reco-”（表示强调）组成。

brisk /brɪsk/ 表示“轻快的，生气勃勃的”，英文解释为“quick, energetic, and active”如：a brisk walk 轻快的步伐。

📍brisk walk 表示「快步走」，一种有氧运动，比普通步行速度快，但不至于跑步。

Older adults over 65 should try to move every day, even if it's just light activity around the house, the advice says.

建议也指出，65岁以上的长者应每天保持活动，即使只是家中轻度活动也有帮助。

Emily McGrath, senior cardiac nurse at the British Heart Foundation, said: "Exercise helps everyone live a happier and healthier life. If you have heart and circulatory disease, it can help you manage your condition and make you feel better overall."

英国心脏基金会（British Heart Foundation）资深心脏护理师艾蜜莉·麦格拉斯（Emily McGrath）表示：“运动有助于每个人过得更快乐、更健康。如果你患有心脏或循环系统疾病，运动可以帮助你管理病情，整体感觉也会更好。”

cardiac /ˈkɑː.di.æk/ 表示“心脏的；心脏病的”，英文解释为“of the heart or heart disease”

circulatory /ˌsɜː.kjəˈleɪ.tər.i/ 表示“循环系统的”，英文解释为“relating to the system that moves blood through the body and that includes the heart, arteries, and veins”

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