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每天散步一小時(shí)才有益心臟健康
Walking is a great way to keep your heart in good shape, but how long must you walk?
散步是保持心臟健康的有效方法。但是應(yīng)該散步多長(zhǎng)時(shí)間呢？
Some experts say 30 minutes a day is enough,but I disagree. The best route to heart health is to walk one hour each and every day. And here’s why…
一些專家表示，每天30分鐘足夠了，但是我不贊同。心臟健康的最佳途徑就是堅(jiān)持每天散步一小時(shí)。下面是原因所在：
When you start to walk, your body relies on your built-in energy reserves for about the first half hour. After that, your body’s other biological processes kick in. And this is what translates into major rewards.
當(dāng)你開(kāi)始散步的時(shí)候，最初半小時(shí)你的身體依賴體內(nèi)累積的能量?jī)?chǔ)備。隨后，身體其他的生物學(xué)過(guò)程開(kāi)始生效。正是這個(gè)過(guò)程帶來(lái)重大回報(bào)。
First, your body increases its blood supply to your heart. Ordinarily, these tiny vessels are closed, but by continuing to walk, they open up, creating alternative blood flow.
首先，你的身體增加向心臟的血液供應(yīng)。通常情況下，這些微小的血管是封閉的，但是隨著繼續(xù)散步，這些血管會(huì)打開(kāi)，創(chuàng)造額外的血液流動(dòng)。
This could actually save your life if your heart’s coronary arteries become blocked.
如果你的心臟冠狀動(dòng)脈被堵塞，這會(huì)挽救你的生命。
Second, as you continue to walk, your body boosts its production of nitric oxide, a chemical that helps keep your heart’s coronary arteries young and flexible.
第二，隨著你繼續(xù)散步，可以促進(jìn)身體一氧化氮生成量。這種化學(xué)物質(zhì)可以幫你保持心臟冠狀動(dòng)脈年輕，有彈性。
Here are 3 simple walking tips to get you off to a good start:
下面是開(kāi)始散步的三條簡(jiǎn)單建議：
• Don’t worry if you’re not accustomed to walking for an hour, just start where you are and build up to it gradually.
如果一開(kāi)始不習(xí)慣散步一小時(shí)，不要擔(dān)心，盡力而為，循序漸進(jìn)。
• Build in some variety. Investigate new places to walk for a refreshing change of scenery.
打造多樣性。多調(diào)查幾個(gè)散步的新地方，尋找讓你神清氣爽的場(chǎng)景變化。
• Invite your spouse or a neighbour along.Before long, you’ll find they will depend on you for that daily walk, which makes it harder for you to slack off.
邀請(qǐng)你的配偶或鄰居陪同。不久之后，你會(huì)發(fā)現(xiàn)他們依賴你陪他們堅(jiān)持每天散步，讓你更不容易懈怠。
There are lots of ways to make your heart healthy but there are also lots of ways to damage it. That’s why I wrote “Fix It:Dr. Crandall’s 90-day Program to Stop and Reverse Heart Disease.”In it, I tell you:
有許多方法讓你的心臟保持健康，也有許多方法損害心臟健康。這也是我撰寫《90天的鍛煉，制止和逆轉(zhuǎn)心臟病》一書的原因。在這本書里，我告訴你：
• How to start a walking program you’ll keep
如何開(kāi)始你能夠堅(jiān)持的散步計(jì)劃
• How many steps a day you need to save your heart
每天需要多少步能夠挽救你的心臟
• What’s the best exercise to add to walking
伴隨散步的最佳運(yùn)動(dòng)
• How walking benefits your whole body
散步對(duì)全身的益處
I'm Dr. Chauncey Crandall and thanks for watching this Heart Health Minute. See you next time.
我是Chauncey Crandall醫(yī)生，感謝收看本期《心臟健康一分鐘》節(jié)目。下次再見(jiàn)。
