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We're bombarded by fitness messaging that tells us that to be healthy, we must go to extremes (no pain, no gain). But really, it doesn't have to be that hard.
生活中充斥着各种各样的健康信息，这些信息告诉我们，为了健康必须走极端（没有付出就没有收获）。但事实上，健康并不一定是件难事儿。
Simply going for a walk (especially if you do it regularly and outdoors) is an underestimated but low-stress, low-impact, accessible way to reap lots of health benefits. It can be a rejuvenating time, spent in solitude or in the company of friends, in sunshine and fresh air. Here are four benefits of going for walks-no gym membership required.
走路（尤其是在户外走）是一种被低估的，但却是低压力、低影响的简单方法，能为我们带来很多健康益处。走路会让你充满活力，可以一个人走，也可以和朋友一起走，在阳光中，在新鲜的空气中散散步吧。
It Boosts Your Mood
让你心情变好
Just the act of walking-the way you've probably been doing without thought ever since you were a toddler-can improve your mood, even in an environment where you may be dreading tasks you have at hand, according to a 2016 study.
2016年的一项研究表示，只要走路--也许这是一种自蹒跚学步之后你就不曾思考的行为--就能让你心情变好，即使你所处的环境令人恼火、手上有一堆事需要处理。
Plus, it gives you a reason to take breaks from your chair throughout the day. If you're able to walk outside in a natural setting and not on a treadmill or at your workplace, the benefits are even more direct. Studies show that walking outdoors can help relieve stress: In one study, participants who took a 90-minute walk outdoors reported less "rumination" (repeatedly thinking negative thoughts about yourself) and showed less activity in regions of the brain linked to mental illness.
此外，走路也让你有了理由，可以不用一整天都坐在椅子上。如果你能出去走走、走到大自然的怀抱中，而不是在办公室的跑步机上走，那么效果就更加明显。研究表明，户外散步有利于缓解压力：在一项研究中，户外走路90分钟的受试者称自己"胡思乱想"的次数少了（总是想一些消极的事情），与精神疾病相关的大脑区域的活性也降低了。
It Bolsters Heart Health
促进心脏健康
Activities that have you gasping for breath aren't the only ones that count as aerobic exercise; moderate walking can help you reap some of the same heart-healthy benefits.
让你喘不上气的活动并不是有氧运动的唯一形式；适度步行也有益于心脏健康。
Just 30 minutes of walking a day has been shown to improve blood pressure and reduce your risk of coronary heart disease and stroke, according to the American Heart Association. This can be accomplished easily by simple decisions like parking farther away from buildings, taking stairs, and pacing while talking on the phone.
美国心脏协会表示，每天仅步行30分钟就能改善血压、降低人们患冠心病和中风的风险。简单的决定就能完成这一指标，比如把车停在远离公司/家的停车场、走楼梯、打电话的时候动动脚。
It Can Ease Sugar Cravings
减轻对糖的渴望
The next time you have a hankering for a sweet snack, go for a brief walk. One study showed that taking a 15-minute walk helped people cut their chocolate consumption in half at their workplace.
下一次想吃甜食的时候，去散个步吧。一项研究表明，步行15分钟可以帮助人们在工作场所减少一半的巧克力摄入量。
It Improves Brain Health
促进大脑健康
Going for regular walks has been associated with increased brain plasticity, the ability to create and grow new neural connections in your brain.
定期步行或能提高大脑可塑性、提高在大脑中创造和增长新神经连结的能力。
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