真的需要每天走1万步吗？

今天你练听力了吗？

🤔️小作业：

1. According to the risk-reduction figures in the article, which transition yields the smallest marginal health benefit?

A. 2,000 → 4,000 steps

B. 4,000 → 7,000 steps

C. 7,000 → 10,000 steps

D. All transitions show roughly equal benefits

无注释原文：

How Many Steps Do You Really Need in a Day?

From: The New York Times

Walking 10,000 steps a day has long been a fitness cliché. But new research suggests that the health benefits of walking ramp up until about 7,000 steps — before leveling out. And as daily goals go, that's a little more attainable.

The analysis, published today in the medical journal The Lancet Public Health, examined data from 57 studies and found that even moderate amounts of walking were associated with a lower risk of dementia and cardiovascular disease, among other conditions, adding to a wide body of research tying walking to longevity. People who walked 7,000 steps a day (roughly three miles) also had a 47 percent lower risk of death compared with those who walked 2,000 steps, the analysis found.

Decades of research shows that walking improves metabolic health, making the heart stronger and more efficient while also reducing weight, cholesterol and blood sugar levels, said Keith Baar, a physiologist at the University of California, Davis.

While most scientific reviews have looked at how higher step counts are linked to lower risk of cardiovascular disease and death, the new analysis examined associations across a much broader range of conditions. For example, the study found that walking 7,000 steps a day was associated with a lower risk of Type 2 diabetes, depressive symptoms and cancer death, when compared with 2,000 steps.

Experts said the most surprising finding was the nearly 40 percent lower risk of dementia in people who walked 7,000 versus 2,000 steps a day. While the exact mechanism isn't clear, exercise is linked to new neuron growth, greater blood flow to the brain and less neurological inflammation, said Dr. Nikhil Palekar, the director of the Stony Brook Center of Excellence for Alzheimer's Disease.

For decades, 10,000 steps was touted as the magic number for good health. But the recommendation is more myth than science, and researchers have debunked it in recent years.

“We don't have any evidence for 10,000 steps,” said Melody Ding, an epidemiologist at the University of Sydney School of Public Health and the lead author of the new study. “It's just a really big random number that people throw out there.”

The analysis found that there was no significant difference in the risk of falls, cancer, Type 2 diabetes and cardiovascular mortality between people who walked 7,000 versus 10,000 steps per day. There was some improvement beyond 7,000 steps for the risk of dementia and death, although it was small, Dr. Ding added.

The health benefits of walking are like juicing an orange: The first few squeezes give the most juice, but after a while, things start to dry up. In the study, increasing from 2,000 to 4,000 steps a day was associated with a 36 percent lower risk of death, while going from 4,000 to 7,000 was linked to a 17 percent lower risk. The gains flatten further beyond that.

- ◆ -

注：完整题目见本文开头；中文文本为纽约时报官方译文，仅供参考

含注释全文：

How Many Steps Do You Really Need in a Day?

From: The New York Times

Walking 10,000 steps a day has long been a fitness cliché. But new research suggests that the health benefits of walking ramp up until about 7,000 steps — before leveling out. And as daily goals go, that's a little more attainable.

每天走10000步早已是健身界的老生常谈，但新研究表明，步行带来的健康益处会逐步提升，约7000步时达到峰值，之后便趋于平缓。而作为日常目标，7000步显然更易实现。

表示“陈词滥调，老生常谈，老套的话”，英文解释为“a saying or remark that is very often made and is therefore not original and not interesting”举个🌰：My wedding day - and I know it's a cliché - was just the happiest day of my life. 我结婚那天——我知道这是老生常谈——是我一生中最幸福的一天。

1）表示“加快（速度）；增加（威力）；提高（费用）”，英文解释为“to increase the speed, power, or cost of something”举个🌰：Announcement of the merger is expected to ramp up share prices over the next few days. 预计公司合并的消息发布后，接下来的几天里股票价格会上扬。

2）表示“（公司）扩大，增加，增多（业务等）”，英文解释为“If a business ramps up its activity, it increases it.”举个🌰：The company announced plans to ramp up production to 10,000 units per month. 这家公司宣布了每月生产1万件的增产计划。

📍《经济学人》（The Economist）一篇讲述新型冠状病毒抗体检测的文章中提到：Even when they are cleared for general use it will take time for manufacturers to ramp up the production of tests, 即便在检测设备被获准通用之后，制造商要扩大生产也需要时间，

The analysis, published today in the medical journal The Lancet Public Health, examined data from 57 studies and found that even moderate amounts of walking were associated with a lower risk of dementia and cardiovascular disease, among other conditions, adding to a wide body of research tying walking to longevity. People who walked 7,000 steps a day (roughly three miles) also had a 47 percent lower risk of death compared with those who walked 2,000 steps, the analysis found.

这项分析发表于医学期刊《柳叶刀公共卫生》(The Lancet Public Health)，整合了57项研究的数据，它发现即便中量步行，也能降低失智症、心血管疾病等多种疾病风险，这进一步佐证了大量将步行与长寿关联的研究。分析显示，比起每天走2000步的人，每天走7000步（约五公里）的人死亡风险降低47%。

moderate /ˈmɒd.ər.ət/ 1）表示“中等的；不过分的，适度的”，英文解释为“neither small nor large in size, amount, degree, or strength”举个🌰：The cabin is of moderate size - just right for a small family. 这间小屋中等大小——正适合一个小家庭。

2）表示“（尤指政见）温和的，不激烈的，不偏激的”，英文解释为“Moderate opinions, especially political ones, are not extreme and are therefore acceptable to a large number of people.”

dementia /dɪˈmenʃə/ 表示“（尤指老年性）痴呆”，英文解释为“a medical condition that affects especially old people, causing the memory and other mental abilities to gradually become worse, and leading to confused behaviour”

cardiovascular /ˌkɑːdɪəʊˈvæskjʊlə/ 表示“心血管的”，英文解释为“Cardiovascular means relating to the heart and blood vessels.”举个🌰：Smoking places you at serious risk of cardiovascular and respiratory disease. 吸烟会严重增加罹患心血管和呼吸道疾病的风险。

longevity /lɒnˈdʒev.ə.ti/ 表示“长寿，长命，持久”，英文解释为“living for a long time”举个🌰：To what do you attribute your longevity? 你的长寿归功于哪些因素？

Decades of research shows that walking improves metabolic health, making the heart stronger and more efficient while also reducing weight, cholesterol and blood sugar levels, said Keith Baar, a physiologist at the University of California, Davis.

加州大学戴维斯分校的生理学家基思·巴尔表示，数十年的研究表明，走路能改善代谢健康，增强心脏功能、提升心脏效率，同时还能减轻体重、降低胆固醇和血糖水平。

metabolic /ˌmɛtəˈbɒlɪk/ 表示“新陈代谢的”，英文解释为“Metabolic means relating to a person's or animal's metabolism.”举个🌰：People who have inherited a low metabolic rate will gain weight. 因遗传而新陈代谢速度慢的人会发胖。

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。

While most scientific reviews have looked at how higher step counts are linked to lower risk of cardiovascular disease and death, the new analysis examined associations across a much broader range of conditions. For example, the study found that walking 7,000 steps a day was associated with a lower risk of Type 2 diabetes, depressive symptoms and cancer death, when compared with 2,000 steps.

以往大多数科学综述关注步数增加与心血管疾病及死亡风险降低的关联，而这项新分析覆盖了更广泛的疾病类型。例如，研究发现，与每天走2000步相比，每天走7000步与2型糖尿病、抑郁症状及癌症死亡风险降低相关。

diabetes /ˌdaɪəˈbiːtɪs, -tiːz/ 表示“糖尿病”，英文解释为“a disease in which the body cannot control the level of sugar in the blood.”

Experts said the most surprising finding was the nearly 40 percent lower risk of dementia in people who walked 7,000 versus 2,000 steps a day. While the exact mechanism isn't clear, exercise is linked to new neuron growth, greater blood flow to the brain and less neurological inflammation, said Dr. Nikhil Palekar, the director of the Stony Brook Center of Excellence for Alzheimer's Disease.

专家称，最令人意外的发现是：每天走7000步的人失智症风险比走2000步的人低近40%。石溪大学阿尔茨海默病卓越中心主任尼希尔·帕莱卡尔博士解释，尽管确切机制尚不清楚，但运动与神经元新生、脑部血流量增加及神经炎症减轻相关。

versus /ˈvɜːsəs/ 经常看到缩写vs，vs.或者是单单一个v，就是指的versus，表示“（比较两种不同想法、选择等）与…相对，与…相比”，英文解释为“used to compare two different ideas, choices, etc.”如：private education versus state education 私立教育与公共教育相比，举个🌰：It is France versus Brazil in the final. 决赛是法国队对巴西队。

neuron /ˈnjʊə.rɒn/ 表示“神经元，神经细胞”，英文解释为“a nerve cell that carries information between the brain and other parts of the body”

neurological /ˌnjʊərəˈlɒdʒɪkəl/ 表示“神经系统的；神经（病）学的”，英文解释为“Neurological means related to the nervous system.”

🎬电影《奇异博士》（Doctor Strange）中的台词提到：I'm talking tonight at a neurological society dinner. 我要在今晚神经学学会晚宴上演讲。

inflammation /ˌɪn.fləˈmeɪ.ʃən/ 表示“炎（症）”，英文解释为“a red, painful, and often swollen area in or on a part of your body”举个🌰：Aspirin reduces pain and inflammation. 阿司匹林可缓解疼痛和炎症。

For decades, 10,000 steps was touted as the magic number for good health. But the recommendation is more myth than science, and researchers have debunked it in recent years.

数十年来，10000步一直被奉为有益健康的神奇数字。但这一建议更像是传说而非科学结论，研究人员近年来已揭穿了这一说法。

tout /taʊt/ 表示“标榜；吹捧；吹嘘”，英文解释为“to try to persuade people that sb/sth is important or valuable by praising them/it”举个🌰：A local car dealership was touting its services/wares on the radio. 一家地方汽车特许经销商正在当地电台作宣传。

🎬电影《大谎言家》（Big Fat Liar）中的台词提到：Big Fat Liar is already being touted as next summer's must-see movie event. 《大谎言家》已被誉为明年夏天必看的电影。

debunk /ˌdiːˈbʌŋk/ 表示“驳斥；揭穿，揭露…的真相”，英文解释为“to show that something is less important, less good, or less true than it has been made to appear”举个🌰：The writer's aim was to debunk the myth that had grown up around the actress. 作者的目的是为了揭穿围绕这位女演员的种种传闻。

“We don't have any evidence for 10,000 steps,” said Melody Ding, an epidemiologist at the University of Sydney School of Public Health and the lead author of the new study. “It's just a really big random number that people throw out there.”

“我们没有任何证据支持10000步的说法，”这项新研究的主要作者、悉尼大学公共卫生学院流行病学家梅洛迪·丁（音）说。“这只是人们随口提出的一个较大的随机数字。”

epidemiologist /ˌepɪˌdiːmiˈɑːlədʒɪst/ 表示“流行病学家”，英文解释为“Epidemiologists are scientists who study diseases within populations of people. In essence, these public health professionals analyze what causes disease outbreaks in order to treat existing diseases and prevent future outbreaks.”

The analysis found that there was no significant difference in the risk of falls, cancer, Type 2 diabetes and cardiovascular mortality between people who walked 7,000 versus 10,000 steps per day. There was some improvement beyond 7,000 steps for the risk of dementia and death, although it was small, Dr. Ding added.

分析发现，在跌倒风险、癌症、2型糖尿病及心血管疾病死亡率方面，每天走7000步和10000步的人没有显著差异。梅洛迪·丁还说，超过7000步后，失智症和死亡风险虽有小幅改善，但提升空间已十分有限。

mortality /mɔːˈtælɪtɪ/ 表示“死亡数量；死亡率”，英文解释为“the number of deaths in a particular situation or period of time”

区分：

📍morbidity /mɔːˈbɪdɪtɪ/ 表示“发病（率）”，英文解释为“the morbidity of a disease is how many people have it in a particular population”

The health benefits of walking are like juicing an orange: The first few squeezes give the most juice, but after a while, things start to dry up. In the study, increasing from 2,000 to 4,000 steps a day was associated with a 36 percent lower risk of death, while going from 4,000 to 7,000 was linked to a 17 percent lower risk. The gains flatten further beyond that.

步行的健康益处就像榨橙汁：前几下能榨出最多果汁，但到一定程度后，汁水就会越来越少。研究中，每天步数从2000步增加到4000步，死亡风险降低36%；从4000步增加到7000步，死亡风险再降17%；超过7000步后，收益曲线进一步趋平。

squeeze /skwiːz/ 作名词，表示“挤压，捏；榨”，英文解释为“the act of pressing something firmly”举个🌰：She gave the present a quick squeeze and tried to guess what was inside. 她捏了捏礼物，想猜猜里面是什么。

作动词，1）表示“（困难地）挤进，挤过”，英文解释为“to get in, through, under, etc. with difficulty”举个🌰：She squeezed through the crowd and found a seat at the front. 她从人群中挤过去，在前面找了个座位。

2）表示“挤压；捏”，英文解释为“to press sth firmly, especially with your fingers”如：to squeeze a tube of toothpaste 挤牙膏，举个🌰：He squeezed her arm reassuringly. 他安慰地捏了捏她的手臂。

3）表示“给…带来财务困难，使陷入财务困境”，英文解释为“If you are squeezed by financial demands, they cause you financial problems.”举个🌰：Small businesses are being squeezed by heavy taxation. 重税使小企业在财务上捉襟见肘。

🎬电影《今晚带我回家》（Take Me Home Tonight）中的台词提到：Come on, punch it up. punch. and squeeze real tight 来 击个拳 击拳 然后握紧。

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