Walking Is the Best Exercise (步行是最佳的運動)

1. Walking Is the Best Exercise 步行是最佳的運動 自動換頁 Auto page forward 編輯配樂：老編西歪changcy0326

2. Walking Is the Best Exercise It’s easy to forget that walking is actually an aerobic activity. After all, about 7 billion people do it every day. It’s low-impact, simple, natural, accessible, and has many health benefits. The rule of thumb is to get at least 150 minutes of moderate-intensity aerobic exercise a week, according to the 2018 Physical Activity Guidelines for Americans . Breaking the numbers down, that’s 30 minutes five days a week. This sounds like a small price to pay if you want to significantly improve both your physical and mental health. This article covers 30 benefits of walking and how important it is to your health. please read it with patience. 步行是最佳的運動 人們很容易忘記，步行實際上是一種有氧運動。畢竟，每天大約有 70 億人都在步行。它具有低沖擊性、簡單、自然、易於實踐，並對健康有很多益處。 根據 2018 年美國人運動指南的經驗法則，即每周至少要進行 150 分鐘中等強度的有氧運動。亦即每週 5 天 每次 30 分鐘的有氧運動。如果想顯著改善身心健康，這個代價付出是很小的。 本文介紹了步行的 30 個好處，以及步行對健康的重要。請耐心閱讀。

3. 1. Stronger bones As we age, our bones become weaker, but walking regularly can strengthen them. As we walk, we increase stress on bones -- and some of the cells building the bones, called osteoblasts, respond to stress. Low-impact walking can also help prevent bone density loss. You can build even better bone mass by race walking, doing some jogging when you walk, or by adding weights such as ankle weights. Source: Maridav / Getty Images 1. 使骨骼更強壯 隨著年齡的增長骨骼會變弱，但經常走路可以增強骨骼。在走路時會增加骨骼的壓力 - 骨細胞對壓力會做出反應。低沖擊性的步行也有助於防止骨密度流失。你可以通過競走，行走中慢跑，或加重，比如腳踝配重，以建立更好的骨質。

4. 2. Increased muscle strength Aging can reduce muscle strength. Walking can build muscle mass and tone muscles, particularly the muscles in your back and your legs. Source: PRImageFactory / Getty Images 2. 增加肌肉力量 衰老會降低肌肉力量。 步行可以增強肌肉質量和肌肉張力，尤其是背部和腿部肌肉。

5. 3. Less body fat Interested in burning fat without going to the gym? Then try walking. While losing weight largely depends on your nutrition, exercise is also important. But the exercise doesn’t have to leave you exhausted. It can be as easy as walking. A 2014 study published in the Journal of Exercise Nutrition and Biochemistry found that walking between 50 and 70 minutes just three days a week for 12 weeks resulted in an average body fat loss of 1.5% — or 1.1 inches around the waist — in obese women. Of course, picking up the pace is likely to result in even more calories burnt. Source: porpeller / Getty Images 3. 減少體脂 減脂不想進入健身房，那就嘗試步行吧。雖然減肥很大程度上取決營養，但運動也很重要。運動不至於讓你筋疲力盡的。譬如走路。 2014 年《運動營養與生物化學雜誌》一項研究發現，每週 3 天，每次步行 50 ~ 70 分鐘，持續 12 週，肥胖女性體脂平均減少 1.5%（或腰圍 1.1 英寸）。 當然，加快步伐可以燃燒更多卡路里。

6. 4. Better heart health Walking is an aerobic activity, and as such, it increases heart rate and blood pressure, resulting in greater efficiency of the heart. Analysis of several studies concluded that walking reduced the risk of developing heart disease by 31%. This was true for both men and women who walked as little as 5.5 miles (8.8 km) a week at a slow pace of 2 mph (3.2 km/h). The general recommendation for adults is to get at least 150 minutes a week of moderate-intensity aerobic activity. Brisk-walking, which is a pace of about 2.5 mph (4 km/h), is an example of such activity. Source: BrianAJackson / Getty Images 4. 心臟健康更佳 步行是一種有氧運動，因此會增加心率和血壓，從而提高心臟效率。幾項研究分析的結論，無論男女，只要每週以 2 英里 / 小時（3.2 公里 / 小時）慢速步行 5.5 英里（8.8 公里），患心髒病的風險將降低 31%。 對成年人的一般建議，每周至少要從事 150 分鐘 中等強度的有氧運動。即是以大約 2.5 英里 / 小時（4 公里 / 小時）的速度快步走。

7. 5. Better mood Research has shown that more walking has a palliative effect on one’s mood. In a study on walking’s positive effects published in the National Library of Medicine National Institutes of Health in 2016, three different experiments demonstrated that even casual walking promoted positive effect. Walking “can override the effects of other emotionally relevant events such as boredom and dread,” according to the study. By walking outside, you also are exposed to sunlight, which can mitigate seasonal affective disorder. Source: Jacob Ammentorp Lund / Getty Images 5. 心情會更好 研究表明，多走路對人的情緒有緩解作用。美國國立衛生研究院國家醫學圖書館在 2016 年，發表的一項關於步行正面效果的研究中，三種不同實驗表明，即使隨便走走也能促進積極的效果。根據這項研究，步行「對於情緒相關事件 (例如無聊和恐懼) 有覆蓋效果」。到戶外行走，暴露在陽光下，可以減輕季節性情緒失調。

8. 6. Better balance and coordination As we age, our balance and coordination can decline. This occurs largely because of certain medical conditions such as arthritis and heart disease, unresolved vision problems, the effects of medications, as well as a lack of flexibility. Walking is a safe exercise that helps build up lower-body strength, which is key to good balance and coordination. Doctors suggest older people do a “tightrope walk” to improve balance. “Tightrope walk” is walking a straight line and slowly placing one foot directly in front of the other while keeping your head straight. Source: demaerre / Getty Images 6. 平衡與協調會更好 隨著年齡的增長，平衡和協調能力會下降。出現這種情況，很大程度上是因為某些病理狀況，比如關節炎和心髒病、未解決的視力問題、藥物作用以及缺乏靈活性等。步行是一種安全的運動，有助於增強下肢力量，這是良好的平衡和協調關鍵。醫生建議老年人練習「走鋼絲」以改善平衡。「走鋼絲」是走直線，慢慢地將一隻腳直接放在另一隻腳的前面，同時保持頭部伸直。

9. 7. Better circulation It's important, at any age, to maintain healthy blood flow. When the blood circulation is poor, muscles and tissues in the body don't get enough oxygen and nutrients from the blood to function properly, leading to general fatigue and pain. Walking helps improve blood flow because, as you walk, you take in more oxygen, which is then moved to your muscles. This gets your heart rate up, which improves cardiovascular health, which is, of course, crucial for proper circulation. Source: Jan-Otto / Getty Images 7. 血液循環更佳 保持健康的血液流動，對任何年齡都很重要。當血液循環不暢時，身體肌肉和組織，無法從血液得到足夠的氧氣和營養來正常運作，導致全身疲勞和疼痛。步行有助於改善血液流動，由於走路時會吸收更多的氧氣，然而傳輸到你的肌肉上。這會讓你心率加快，從而改善心血管健康，當然，這對於正常的循環至關重要。

10. 8. Helps fight and prevent depression The physical benefits of exercising have been demonstrated by dozens of studies. More research is focusing on how aerobic activity benefits mental health. Moderate-intensity exercises, including walking, have also been shown to prevent depression, according to a study published in JAMA Psychiatry. Exercise is also very helpful in decreasing depressive symptoms. Some data suggest that the focus should actually be on how often a person engages in physical activity rather than on how intense the workout is. Source: adamkaz / Getty Images 8. 有助對抗和預防憂鬱症 數十項研究已經證明運動對身體的好處。更多的研究集中在有氧運動對心理健康的好處。 根據發表在 《美國醫學會雜誌—精神病學》上的一項研究，中等強度的運動 (包括走路) 也被證明可以預防憂鬱症。 運動對減輕憂鬱症狀是很有幫助的。一些數據建議，應該關註「從事體育活動的頻率，而不是鍛煉的強度」。

11. 9. Increases alertness Walking improves mental acuity because the aerobic exercise pumps more oxygen to the brain. It also releases chemicals such as adrenaline that boost alertness. Several studies indicate that 20 to 30 minutes of exercise before performing a mental task sharpens reaction time and improves decision making. A Stanford University study found that "walking opens up the free flow of ideas, and it is a simple and robust solution to the goals of increasing creativity and increasing physical activity." Source: PeopleImages / Getty Images 9. 提高警覺性 有氧運動會將更多的氧氣輸送到大腦，因而步行可以提高智力的敏銳度。它還會釋放化學物質，諸如腎上腺素以提高警覺性。幾項研究表明，在執行腦力工作前，進行 20 到 30 分鐘的運動，可以縮短 反應時間並改善決策。斯坦福大學的一項研究發現，「步行開啟了自由的思想交流，對於提高創造力和增加體能活動 的目標來說，它是一種簡單而有效的解決方法。」

12. 10. Curb stress eating Stress eating, also known as emotional eating, is consuming food in response to feeling certain emotions. It's probably the reason many weight loss goals fail. Stress releases hormones that make you reach out for comfort foods. Walking may be able to take care of the problem. Just 15 minutes of brisk walking has been shown to curb cravings for sugary snacks in some overweight people. Source: damircudic / Getty Images 10. 抑制 壓力飲食 壓力飲食，也稱為情緒化飲食，是反映某些情緒感受而吃東西。這可能是很多減肥目標失敗的原因。壓力會釋放荷爾蒙，使你伸手去拿舒心食物。走路或許能解決問題。已經證明在超重的人中，只需 15 分鐘的快走，就可以抑制含糖零食的渴望。

13. 11. Improves sleep You’ll sleep better after you’ve walked. That’s because walking naturally releases levels of melatonin, the hormone that helps you sleep. A sleep study published in Oxford Academic last month found that postmenopausal women who walked or did some kind of exercise before they went to bed had better sleep quality than sedentary women. Source: mapodile / Getty Images 11. 改善睡眠 走路後你會睡得更好。那是因為走路會自然釋放出褪黑激素的層次，這種荷爾蒙可以幫助你入睡。牛津學術上發表的一項睡眠研究發現，停經後婦女在睡覺前走路或做某種運動，比久坐女性的睡眠質量更好。

14. 12. Reduces stress Walking lowers stress by increasing blood flow and bringing oxygen and nutrients to muscles and reduce tension. Walking helps reduce stress hormone production. A University of Missouri study found that higher-intensity walking reduces stress more than lower-intensity walking. The researchers suggest people add a higher-intensity walking interval to their routine as a more effective way to lower stress. Source: Sasha_Suzi / Getty Images 12. 減輕壓力 步行 通過增加血液流動、為肌肉帶來氧氣、營養和減輕緊張來降低壓力。 步行有助於減少壓力荷爾蒙的產生。 密蘇里大學的一項研究發現，高強度步行比低強度步行更能減輕壓力。 研究人員建議，人們在日常生活中，增加高強度步行的間隔，作為降低壓力更有效的一種方法。

15. 13. Builds stamina More frequent walking builds stamina and endurance. Improved stamina means you will burn off calories more efficiently, and that will help keep off the weight. A person who walks frequently and weighs 150 pounds can burn off 100 calories per mile through long distance walking. Source: baona / Getty Images 13. 建立持久力 頻繁的步行可以增強持久力和耐力。提高持久力意味著更有效地燃燒卡路里，將有助於減輕體重。一個體重 150 磅 (68公斤) 經常走路的人，通過長距離步行，每英里 (1.6 公里) 可以消耗 100 卡路里熱量。

16. 14. Increases longevity To live longer, try a low-impact, low-cost, and accessible physical activity such as walking. Getting between three and five times the recommended amount of exercise, which translates to walking about an hour a day, may contribute to living longer, according to researchers from the National Cancer Institute and the American Cancer Society. Regular walking has also been linked to lower mortality rates among older physically capable men as well as among adults with diabetes. Source: adamkaz / Getty Images 14. 延長壽命 想要活得更久，請嘗試沖擊性小、成本低且易於進行的體育活動，例如步行。根據美國國家癌症研究所和協會研究人員的說法，獲得 3~5 次 推薦的運動量，即每天步行約一小時，有助於延長壽命。 在有體力的老年人和成年糖尿病患者中，經常步行也與降低死亡率有關。

17. 15. Tones body Walking can strengthen and shape your legs, as well as tone your calves, quads, hamstrings, and lift your glutes. To improve body tone further, try walking on a hill or inclining your treadmill. Walking speed and greater resistance will put more stress on the hamstrings and glutes. ource: microgen / Getty Images 15. 協調身體 步行可以加強並塑造你的雙腿，同時護理你的小腿、四頭肌、後腿肌腱，並抬起你的臀部。為了進一步改善身體的協調，請嘗試在山坡或傾斜跑步機上行走。步行的速度和較大阻力，會帶給後腿肌腱和臀大肌更多的壓力。

18. 16. Boosts immune system Want to keep away colds and the flu? Walking is a tonic for boosting your immune system. According to a study by Appalachian State University in North Carolina, a brisk walk for about 30 to 45 minutes a day can increase the number of immune system cells in your body. Dr. David Nieman of the university, who conducted the research, has studied the effects of exercise, diet, weight, gender, and education levels on people’s health at the university. In his findings he said that “regular aerobic exercise, five or more days per week for more than 20 minutes a day, rises above all other lifestyle factors in lowering sick days during the winter and fall cold seasons.” Source: PeopleImages / Getty Images 16. 增強免疫系統 想遠離感冒和流感嗎？步行是增強免疫系統的補藥。根據 北卡 州立大學 阿巴拉千 的一項研究，每天快走 30 到 45 分鐘，可增加體內免疫細胞的數量。該大學的大衛尼曼博士進行了研究，他研究運動效果、飲食、體重、性別，和教育水平 對大學中人們健康的影響。他的研究結果中說「秋冬寒冷季節在 “減少病假天數” 方面，規律有氧運動的人 (每週 5 天或更長時間，每天超過 20 分鐘) 高於所有其他生活方式因素的人。」

19. 17. Lowers bad cholesterol Commonly known as “bad” cholesterol, LDL stands for low-density lipoproteins. LDL is “bad” because high levels of it can lead to plaque buildup in the arteries, increasing the risk of heart disease. How exactly walking lowers “bad” cholesterol is not entirely clear, but many experts think the connection is simple — exercise, walking included, helps a person lose weight, which helps lower cholesterol. Losing just 5% of body weight can result in a significantly lower LDL levels. Source: designer491 / Getty Images 17. 降低壞膽固醇 LDL 俗稱「壞」膽固醇，代表低密度脂蛋白。低密度脂蛋白之所以是「壞的」，因為它含量高會導致動脈斑塊積聚，增加患心髒病的風險。 究竟如何步行才會降低「壞」膽固醇，尚不完全清楚，但專家們認為這種關聯很簡單——運動 (包括步行) 有助於減肥，從而有助於降低膽固醇。只要減掉 5% 體重，就導致顯著地降低 LDL 水平。

20. 18. 降低罹患癌症風險 每天步行可以降低罹患某些癌症風險。美國癌症協會對大約 14 萬人（平均 69 歲）進行研究發現，普通或快速步行，與降低罹患乳腺癌和結腸癌風險之間有關聯。 研究結論，所有級別的步行，都可以降低死亡風險。即使每週步行兩小時的人，也比不參加體能活動的人 死亡可能性要更小。 步行可能對降低罹患癌症風險有間接功效。運動可導致體重減輕。據防癌基金會稱，肥胖是癌症的主要危險因子，預計將在幾年之內會變成疾病的主要原因。 18. Lowers the risk for cancer Walking every day can help lower the risk of developing certain types of cancer. A study of about 140,000 people, with an average age of 69, by the American Cancer Society found a link between walking at an average to brisk pace and lower risk of breast and colon cancers. Researchers concluded that really all levels of walking can reduce the mortality risk. Even people walking as little as two hours a week were less likely to die than those who engaged in no physical activity at all. Walking may have an indirect effect on lowering the risk of cancer. The exercise can result in weight loss. Obesity is a major risk factor for cancer and expected to become the leading cause of the disease within just a few years, according to Prevent Cancer Foundation. Source: AnchaleePhanmaha / Getty Images

21. 19. Helps with digestion An old belief was that walking immediately after eating caused fatigue and stomach discomfort. According to a study published in the International Journal of General Medicine in 2011, however, walking right after eating at a brisk pace for 30 minutes leads to more weight loss than waiting for an hour after eating before walking. Blood sugar levels surge after eating, and if people start walking as soon as possible after a meal, the spike in blood sugar level will be limited. Source: m-imagephotography / Getty Images 19. 幫助消化 古老的信念是，飯後立即走路會導致疲勞和胃部不適。然而，根據 2011 年發表在《國際普通醫學雜誌》上的一項研究，飯後馬上快步走 30 分鐘，與飯後等一個小時再步行相比，會導致更多的體重減輕。飯後血糖水平會飆升，如果人們在飯後儘快開始走路，血糖水平的飆升將受到限制。

22. 20. Prevents dementia Taking a 20-minute walk each day could reduce the risk of developing dementia by 40%, according to a research study conducted by neurologists at the Mayo Clinic in Jacksonville, Florida. Dr. Jay Van Gerpen, who helped prepare the study, said dementia is often connected with obesity, high blood pressure, diabetes, and vascular diseases that impede the flow of blood to the brain, leading to a decline in brain tissue and memory function. Walking regularly can diminish the risk of blocked blood flow. According to another study of dementia at the University of Pittsburgh, people who walk frequently increase the size of their hippocampus — the portion of the brain that stores new memories — by as much as 2%. Source: Koji_Ishii / Getty Images 20. 預防癡呆 (失智) 根據佛州 傑克遜維爾 梅奧診所 神經學家進行的研究，每天步行 20 分鐘可以將患癡呆症的風險降低 40%。幫助研究的 范格彭博士說，癡呆症通常與肥胖、高血壓、糖尿病 和阻礙血液流向大腦的血管疾病有關，導致腦組織和記憶功能下降。定期散步可以降低血液流動受阻的風險。 根據匹茲堡大學另一項癡呆症的研究，經常走路的人海馬體（大腦儲新記憶）的大小增加了 2%。

23. 21. Increases lung capacity When people think of exercising, they usually think of weight loss and heart health. But the lungs benefit tremendously from regular physical activity. Walking increases lung capacity and strengthens the lungs, which makes breathing easier. When you walk, or when you exercise in general, the body uses more oxygen and circulation speeds up. This increases your breathing reserve. In other words, you are less likely to be short of breath. Source: dusanpetkovic / Getty Images 21. 增加肺活量 談到運動時，人們常會想到減肥和心臟健康。但是肺部從定期的體能活動中受益匪淺。步行可增加肺活量並強化肺部，進而使呼吸更輕鬆。當你走路或一般運動時，身體消耗更多的氧氣，循環加快。 這會增加你的呼吸儲備量。換句話說，你不太可能喘不過氣來。

24. 22. Good for old age Long-term regular physical activity, including walking, is associated with “significantly better cognitive function and less cognitive decline in older women,” according to a 2004 study published in the Journal of the American Medical Association. The study included nearly 19,000 women aged 70 to 81 who were assessed for cognitive decline over two years. It found that women who walked at an easy pace for at least 1.5 hours a week had higher cognitive scores than those who walked less than 40 minutes a week. Source: fstop123 / Getty Images 22. 對老年人有益 根據 2004 年發表在《美國醫學會雜誌》上的研究，長期規律的體能活動 (含步行) 與「老年女性的〝認知功能顯著改善〞以及〝認知衰退減少〞」有關聯。該研究包括近 19,000 名年齡在 70 至 81 歲之間的女性，在兩年內接受了 認知能力下降 的評估。 研究發現，每週步行至少 1.5 小時女性的認知評分，高於每週步行少於 40 分鐘的女性。

25. 23. Increases productivity Next time you feel stuck and need to produce a steady flow of creative thought, you may want to try walking. A 2014 Stanford study found that people who walked saw an increase of 60% in creative output compared with people who remained seated while taking a divergent thinking test. It’s worth mentioning that walking helps boost creative brainstorming, but if you need to find a single, correct answer to a problem, you should sit down and focus. In this case, walking is only a distraction, according to the study. Source: jacoblund / Getty Images 23. 提高思維力 當你感到困惑而需要源源不斷的創造思維時，可以嘗試去步行。斯坦福大學在 2014 年「發散思維測驗」中的研究發現，步行者產生的創意性，與那些保持坐著的人相比，增加了 60%。值得一提的是，步行有助於提高腦力激盪的創造力，但如果你對某問題要找單一的正確答案，你該坐下來集中注意力。根據研究，在此情況下步行是分散注意力的。

26. 24. Improve fluid intelligence Fluid intelligence is a psychology term that simply refers to a person’s ability to think logically and solve problems. According to a 2013 study conducted by researchers at Boston University School of Medicine, aerobic exercise, such as walking, improves cognition due to certain hormones that are at increased levels during exercise. A recent Australian study found that aerobic exercise enhances fluid intelligence in people who have had a stroke if combined with cognitive training such as memory exercises. Source: fizkes / Getty Images 24. 提高 流質智力 流體智力 是心理學術語，是指一個人邏輯思考和解決問題的能力。根據波士頓大學醫學院 2013 年的研究，有氧運動（如步行）可以提高認知能力，因為某些激素在運動過程中會升高。 澳大利亞最近一項研究發現，有氧運動如果與認知訓練 (如記憶練習) 相結合，可以提高中風患者的流質智力。

27. 25. Reduce PMS symptoms Every month, for a few days or a week, about 90% of women complain of premenstrual syndrome (PMS). Symptoms can range from mild, such as bloating, to severe such as debilitating headaches. Women can try walking to alleviate the pain. Some research has found that aerobic sessions, such as walking, for 60 minutes three times a week for eight weeks makes women feel much better physically, mentally, and emotionally. Source: AndreyPopov / Getty Images 25. 減少經前綜合症症狀 約 90% 的女性每個月，有幾天或一周，會抱怨經前綜合症 (PMS)。 症狀可能從輕微的腹脹 到嚴重的虛弱頭痛 不等。 女性可以嘗試用步行來減輕疼痛。一些研究發現，有氧運動 (如步行) 持續 8 週每週 3 次每次 60 分鐘，可以讓女性在身體上、精神上和情感上感覺更為良好。

28. 26. Exercising muscles in feet Walking is a beneficial exercise to the ligaments as well as the bones in your feet. A good exercise is walking barefoot in sand, which will stretch and strengthen the ligaments in the feet because the softness of the sand makes walking more physically stressful. Source: kieferpix / Getty Images 26. 鍛煉腳部肌肉 步行是對韌帶和腳部骨骼有益的運動。赤腳走在沙灘上行走是很好的運動，它會拉伸和強化腳部的韌帶，因為沙子的柔軟度會使行走中身體上的壓力更大。

29. 27. Reduces acid reflux Walking can help reduce the symptoms of acid reflux as well decrease the number of acid reflux episodes. High-impact exercise can exacerbate acid reflux, and medical experts suggest lower-impact options such as walking and light jogging. Source: champja / Getty Images 27. 減少胃酸逆流 步行可以幫助減輕胃酸逆流症狀，以及減少胃酸倒流次數。高衝擊性運動 會加劇胃酸倒流，醫學專家建議選擇低衝擊性的運動，比如散步和慢跑。

30. 28. Reduces arthritis pain Walking may turn out to be a medicine for painful inflammation in any joint, according to the Arthritis Foundation. Walking strengthens the muscles, which results in less pressure on the joints and thus less pain. An indirect effect may be weight loss. A healthy weight lessens stress on the joint, also alleviating pain. Walking on a regular basis releases the cartilage in knees, improving circulation, and thus removing inflammatory waste products from the joints. Source: WitthayaPrasongsin / Getty Images 28. 減輕關節炎疼痛 據關節炎基金會稱，對於任何關節疼痛性發炎，步行有如藥物。它可以強化肌肉，減少關節壓力，從而減少疼痛。間接影響是體重減輕。健康的體重可以減輕關節壓力，也可緩和疼痛。經常走路可以鬆弛膝蓋軟骨，改善循環，從而清除關節中的炎症廢物。

31. 29. Lowers blood pressure There are many hypertension medications, and some may have side effects. A drug-free approach to lowering blood pressure may be to brisk walk every day. Some research suggests the walks should be about 40 minutes long, others between 10 and 30 minutes. Regular exercise makes the heart stronger, and a stronger heart pumps blood with less effort. As a result, the force in your arteries decreases, lowering blood pressure. Source: GlobalStock / Getty Images 29. 降低血壓 許多高血壓藥物，有些可能有副作用。無須藥物的降低血壓方法可能是每天快走。有些研究建議，步行時間應約為 40 分鐘，也有在 10 到 30 分鐘之間。經常運動可使心臟更強壯，強壯的心臟可以不費力地輸送血液。結果，動脈中的壓力減少，降低了血壓。

32. 30. More regular bathroom visits Another benefit of frequent walking is regular trips to the bathroom. This is because research found that walking helps accelerate digestion and leads to more regular removal of waste. More sedentary people tend to have slower digestive systems. Bowels slow down and stool becomes hard, making it difficult to pass. This can lead to constipation. Aerobic exercise stimulates breathing and heart rate, helping the natural squeezing of muscles in your intestines, moving the waste from your body faster. Source: PamWalker68 / Getty Images 30. 上廁所更規律 經常步行另一個好處，是上廁所更規律。研究發現，這是因為步行有助於加速消化，而導致更規律地清除廢物。久坐不動的人往往消化系統較慢，腸胃變慢，大便變硬，使通過變得困難，而會導致便秘。有氧運動可刺激呼吸和心率，幫助自然擠壓腸道肌肉，更快地排出體內廢物。

33. TheEnd All information comes from the following websites https://247wallst.com/special-report/2020/09/10/30-reasons-walking-is-the-best-exercise-3/ Music：Voices of Spring Waltz - Johann Strauss II http://www.slideserve.com/changcy0326/