【TED科普】你真的需要每天走10000步吗 · 步数神话的

共 2 集

剧集目录

P1 · 【TED科普】你真的需要每天走10000步吗 · 步数神话的真相 p01 中英字幕 (P1)

【TED科普】你真的需要每天走10000步吗 · 步数神话的真相 p01 中英字幕 (P1)

发布于 2026-09-06 · 时长 5:26

字幕摘录

时间	英文	中文
0:07	While most people avoid spending the night in jail, Jean Beliveau jumped at the opportunity.	虽然大多数人避免在狱中过夜,但让·贝利沃却跳过了机会.
0:13	For the past three years, Beliveau had been walking from country to country with the goal	过去三年来,贝利沃一直走着 国家的目标
0:18	of circumnavigating the globe on foot.	他们徒步环球航行
0:21	This required sleeping in tents, strangers' homes, and the occasional jail cell along	这需要睡在帐篷里,陌生人的家里, 和不定期的囚室沿着
0:27	the way.	这边
0:27	But this morning, as Beliveau was ready to leave, the police chief, who had agreed to	但今天上午 贝利沃准备离开 警察局长同意
0:32	his sleeping arrangement, was nowhere to be found, and the guards weren't buying	他的睡眠安排, 找不到地方, 卫兵不买
0:37	his story.	他的事迹
0:39	Few people have the time or desire to walk such extreme lengths.	很少有人有时间或愿望走这么长的路.
0:44	However, research shows that adding even a modest amount of walking to your daily routine	不过,研究显示,你每天的日常活动都增加了少量步行

展开字幕全文（73 条）

序号	英文	中文
1	While most people avoid spending the night in jail, Jean Beliveau jumped at the opportunity.	虽然大多数人避免在狱中过夜,但让·贝利沃却跳过了机会.
2	For the past three years, Beliveau had been walking from country to country with the goal	过去三年来,贝利沃一直走着 国家的目标
3	of circumnavigating the globe on foot.	他们徒步环球航行
4	This required sleeping in tents, strangers' homes, and the occasional jail cell along	这需要睡在帐篷里,陌生人的家里, 和不定期的囚室沿着
5	the way.	这边
6	But this morning, as Beliveau was ready to leave, the police chief, who had agreed to	但今天上午 贝利沃准备离开 警察局长同意
7	his sleeping arrangement, was nowhere to be found, and the guards weren't buying	他的睡眠安排, 找不到地方, 卫兵不买
8	his story.	他的事迹
9	Few people have the time or desire to walk such extreme lengths.	很少有人有时间或愿望走这么长的路.
10	However, research shows that adding even a modest amount of walking to your daily routine	不过,研究显示,你每天的日常活动都增加了少量步行
11	can dramatically improve your health.	能大大改善你的健康状况
12	So what exactly happens to your body when you increase your daily step count?	当你每天增加步数时 你的身体会怎样?
13	A single afternoon stroll can improve your mood and ease symptoms of anxiety and depression.	一个下午的散步可以改善你的心情,缓解焦虑和抑郁的症状.
14	Walking, especially at a brisk pace, is thought to trigger the release of pain-relieving endorphins	步行,特别是快速行走, 被认为触发释放解痛内啡素
15	and curb the release of the stress hormone cortisol.	并抑制压力激素皮质醇的释放.
16	Within weeks of adding more steps to your routine, your body adapts.	数周内,你再多加一些步骤, 你的身体就会适应。
17	While it may seem simple, walking requires the coordination and effort of many muscles	虽然看起来很简单,但步行需要很多肌肉的协调和努力
18	in your legs, torso, and back.	在你的腿,躯干,和回来。
19	To keep up with the increase in energy demand, the vessels around these muscles are remodeled	为了跟上能量需求的增长,这些肌肉周围的容器被改造
20	to deliver more oxygen.	给更多的氧气。
21	At the same time, your heart becomes more efficient at pumping blood.	同时,你的心脏在抽血时效率提高.
22	In a few months, these changes can lower your blood pressure and reduce your risk of heart	几个月后 这些变化可以降低你的血压 降低你的心脏风险
23	attack and stroke.	攻击和中风。
24	Carrying the weight of your body as you walk places stress on the bones.	随身携带身体的重量 在骨骼上施加压力
25	But this stress actually makes the bones stronger, as it stimulates the absorption of calcium	但这种压力实际上使骨骼更坚固,因为它刺激了钙的吸收
26	and minerals.	和矿物。
27	That's why years of consistent walking can help retain bone density, which usually declines	这就是为什么多年的连续行走 有助于保持骨密度, 通常下降
28	with age.	与年龄。
29	Building a lifelong walking habit comes with many other benefits, from aiding in weight	建立终身的行走习惯,还有许多其他好处,从减轻体重。
30	management to reducing your risk for type 2 diabetes, numerous cancers, and dementia.	降低2型糖尿病、多种癌症和痴呆症的风险。
31	Simply put, walking is exercise.	简单地说,步行就是运动。
32	And unlike other forms, it doesn't require equipment, and is often more accessible to	而与其他形式不同的是,它不需要设备,而且常常更容易获得.
33	people of varying ages and fitness levels.	年龄和健身水平不同的人。
34	While activity trackers usually build 10,000 steps as the ideal benchmark, studies show	虽然活动跟踪器通常会构建10,000个步骤作为理想的基准,但研究表明
35	that any increase in steps per day can yield health benefits.	每天增加任何步骤都会给健康带来好处。
36	And these steps don't need to be taken continuously.	而这些步骤不需要连续采取.
37	For those who live in walkable neighborhoods, steps are easily accumulated throughout the	对于那些生活在可步行街区的人来说,在整个街道上很容易积累台阶。
38	day, walking to work, to pick up groceries, or to meet with friends.	白天,步行去工作, 捡杂货,或会见朋友。
39	And living where shops and amenities are easy to get to on foot comes with its own set of	住在商店和设施 很容易步行的地方... ...有一套自己的
40	perks.	好处。
41	Residents in these communities are often less reliant on vehicles, which translates to improved	这些社区的居民对车辆的依赖程度往往较低,这意味着车辆的改善
42	air quality and reduced local greenhouse gas emissions.	空气质量和减少当地温室气体排放。
43	And it can even change the way you see the world.	它甚至可以改变你看待世界的方式。
44	One study of seniors in Hong Kong found that those living in more walkable neighborhoods	对香港老人的一项研究发现, 住在比较可走的街区的人
45	reported feeling less loneliness and more life satisfaction than those living in less	与生活在贫困中的人相比,
46	walkable neighborhoods.	步行街坊.
47	So why doesn't everyone just walk more?	那为什么大家都不走多一点?
48	One big reason is that many people don't have access to safe, well-maintained places	一个大原因就是很多人 都无法进入安全、维护良好的地方
49	to stroll.	来散步。
50	Despite the known benefits of walking, many cities and towns have been designed with only	尽管人们知道步行的好处,但许多城市和城镇的设计只有
51	driving in mind.	开车在意。
52	State and local governments across the globe often prioritize funding for highways and	世界各地的国家和地方政府往往优先为高速公路和高速公路提供资金。
53	roads over sidewalks and public parks.	路过人行道和公共公园。
54	And even when walkable spaces exist, the routes to get to them aren't always pedestrian-friendly.	即使存在可步行的空间,通往它们的路线也并不总是行人友好的.
55	In the U.S., residential and commercial areas are typically zoned separately and often only	在美国,住宅区和商业区一般是分开划分的,而且往往只有
56	connected by busy roadways.	由繁忙的道路连接。
57	But there are ways to make places more foot-friendly.	但有办法让地方更方便脚步.
58	In 2013, Vancouver City officials opened the Comox-Helmkin Greenway, taking a 2-kilometer	2013年,温哥华市政府官员开通了科莫克斯-赫尔姆金绿道,耗时2公里.
59	road and converting it into a walkable and bikeable space.	将它转换成可步行和可自行车的空间。
60	Studies found that after opening, people living close to the greenway got more exercise, reduced	研究发现,开放后,住在绿道附近的人们得到了更多的锻炼,减少
61	their daily car trips by 23 percent, and cut their personal greenhouse gas emissions by	每日乘车减少23%,
62	21 percent.	百分之二十一. 师曰.
63	And even small measures can help.	即使是小措施也能有所帮助。
64	In places like Bethel, Vermont, for example, community members have improved the walkability	例如,在佛蒙特州贝瑟尔等地,社区成员提高了可步行性。
65	of their downtowns by adding simple features like painted crosswalks and curb extensions.	他们的市中心,通过增加简单的特征,如漆色的横道和抑制延伸。
66	As for Bellevaux, the guards eventually let him out.	至于贝勒沃,守军最终放他出来.
67	He'd walk over 75,000 kilometers in total to complete his journey.	他总共走七万五千公里完成他的旅程.
68	But it's clear you don't have to take quite this many steps to see an impact.	但很明显,你不必采取这么多步骤来看到影响。
69	While we work on making our communities more walkable, we can also work on making driving	当我们努力使我们的社区更适合步行时,我们也可以努力让驾车
70	more environmentally friendly.	更环保。
71	Find out which cars are most fuel-efficient with this video.	找出哪些车与这段视频最节能.
72	或访问ed.ted.com slash Earth School 看看我们的气候行动指南和发现
73	the part you can play in protecting our planet.	你可以扮演保护地球的角色

该视频共有字幕 73 条。解锁更多字幕为会员功能，请移动到 价格

P2 · 【TED科普】你真的需要每天走10000步吗 · 步数神话的真相 p02 无字幕 (P2)

【TED科普】你真的需要每天走10000步吗 · 步数神话的真相 p02 无字幕 (P2)

发布于 2026-09-06 · 时长 5:26

字幕摘录

时间	英文	中文
0:07	While most people avoid spending the night in jail, Jean Belleveau jumped at the opportunity.	虽然大多数人避免在狱中过夜,但让·贝勒沃却跳过了机会.
0:13	For the past three years, Belleveau had been walking from country to country with the goal	过去三年来,Belleveau一直走着 国家的目标。
0:18	of circumnavigating the globe on foot.	他们徒步环球航行
0:21	This required sleeping in tents, strangers' homes, and the occasional jail cell along	这需要睡在帐篷里,陌生人的家里, 和不定期的囚室沿着
0:27	the way.	这边
0:27	But this morning, as Belleveau was ready to leave, the police chief, who had agreed to	但今天上午,由于贝勒沃准备离开,警察局长同意
0:32	his sleeping arrangement, was nowhere to be found, and the guards weren't buying his	他的睡眠安排,是无处可寻的, 和警卫不买他的
0:38	story.	故事的情节。
0:39	Few people have the time or desire to walk such extreme lengths.	很少有人有时间或愿望走这么长的路.
0:44	However, research shows that adding even a modest amount of walking to your daily routine	不过,研究显示,你每天的日常活动都增加了少量步行

展开字幕全文（72 条）

序号	英文	中文
1	While most people avoid spending the night in jail, Jean Belleveau jumped at the opportunity.	虽然大多数人避免在狱中过夜,但让·贝勒沃却跳过了机会.
2	For the past three years, Belleveau had been walking from country to country with the goal	过去三年来,Belleveau一直走着 国家的目标。
3	of circumnavigating the globe on foot.	他们徒步环球航行
4	This required sleeping in tents, strangers' homes, and the occasional jail cell along	这需要睡在帐篷里,陌生人的家里, 和不定期的囚室沿着
5	the way.	这边
6	But this morning, as Belleveau was ready to leave, the police chief, who had agreed to	但今天上午,由于贝勒沃准备离开,警察局长同意
7	his sleeping arrangement, was nowhere to be found, and the guards weren't buying his	他的睡眠安排,是无处可寻的, 和警卫不买他的
8	story.	故事的情节。
9	Few people have the time or desire to walk such extreme lengths.	很少有人有时间或愿望走这么长的路.
10	However, research shows that adding even a modest amount of walking to your daily routine	不过,研究显示,你每天的日常活动都增加了少量步行
11	can dramatically improve your health.	能大大改善你的健康状况
12	So, what exactly happens to your body when you increase your daily step count?	那么,当你每天增加步数时,你的身体会怎样?
13	A single afternoon stroll can improve your mood and ease symptoms of anxiety and depression.	一个下午的散步可以改善你的心情,缓解焦虑和抑郁的症状.
14	Walking, especially at a brisk pace, is thought to trigger the release of pain-relieving endorphins	步行,特别是快速行走, 被认为触发释放解痛内啡素
15	and curb the release of the stress hormone cortisol.	并抑制压力激素皮质醇的释放.
16	Within weeks of adding more steps to your routine, your body adapts.	数周内,你再多加一些步骤, 你的身体就会适应。
17	While it may seem simple, walking requires the coordination and effort of many muscles	虽然看起来很简单,但步行需要很多肌肉的协调和努力
18	in your legs, torso, and back.	在你的腿,躯干,和回来。
19	To keep up with the increase in energy demand, the vessels around these muscles are remodeled	为了跟上能量需求的增长,这些肌肉周围的容器被改造
20	to deliver more oxygen.	给更多的氧气。
21	At the same time, your heart becomes more efficient at pumping blood.	同时,你的心脏在抽血时效率提高.
22	In a few months, these changes can lower your blood pressure and reduce your risk of heart	几个月后 这些变化可以降低你的血压 降低你的心脏风险
23	attack and stroke.	攻击和中风。
24	Carrying the weight of your body as you walk places stress on the bones.	随身携带身体的重量 在骨骼上施加压力
25	But this stress actually makes the bones stronger, as it stimulates the absorption of calcium	但这种压力实际上使骨骼更坚固,因为它刺激了钙的吸收
26	and minerals.	和矿物。
27	That's why years of consistent walking can help retain bone density, which usually declines	这就是为什么多年的连续行走 有助于保持骨密度, 通常下降
28	with age.	与年龄。
29	Building a lifelong walking habit comes with many other benefits.	建立终身步行习惯会带来许多其他好处。
30	From aiding in weight management to reducing your risk for type 2 diabetes, numerous cancers,	从助力体重管理到降低你患2型糖尿病的风险 无数癌症
31	and dementia.	和痴呆症。
32	Simply put, walking is exercise.	简单地说,步行就是运动。
33	And unlike other forms, it doesn't require equipment, and is often more accessible to	而与其他形式不同的是,它不需要设备,而且常常更容易获得.
34	people of varying ages and fitness levels.	年龄和健身水平不同的人。
35	While activity trackers usually build 10,000 steps as the ideal benchmark, studies show	虽然活动跟踪器通常会构建10,000个步骤作为理想的基准,但研究表明
36	that any increase in steps per day can yield health benefits.	每天增加任何步骤都会给健康带来好处。
37	And these steps don't need to be taken continuously.	而这些步骤不需要连续采取.
38	For those who live in walkable neighborhoods, steps are easily accumulated throughout the	对于那些生活在可步行街区的人来说,在整个街道上很容易积累台阶。
39	day, walking to work, to pick up groceries, or to meet with friends.	白天,步行去工作, 捡杂货,或会见朋友。
40	And living where shops and amenities are easy to get to on foot comes with its own set of	住在商店和设施 很容易步行的地方... ...有一套自己的
41	perks.	好处。
42	Residents in these communities are often less reliant on vehicles, which translates to	这些社区的居民往往较少依赖车辆,这意味着
43	improved air quality and reduced local greenhouse gas emissions.	改善空气质量,减少当地温室气体排放。
44	And it can even change the way you see the world.	它甚至可以改变你看待世界的方式。
45	One study of seniors in Hong Kong found that those living in more walkable neighborhoods	对香港老人的一项研究发现, 住在比较可走的街区的人
46	reported feeling less loneliness and more life satisfaction than those living in less	与生活在贫困中的人相比,
47	walkable neighborhoods.	步行街坊.
48	So, why doesn't everyone just walk more?	那么,为什么不每个人都走更多?
49	One big reason is that many people don't have access to safe, well-maintained places	一个大原因就是很多人 都无法进入安全、维护良好的地方
50	Despite the known benefits of walking, many cities and towns have been designed with only	尽管人们知道步行的好处,但许多城市和城镇的设计只有
51	driving in mind.	开车在意。
52	State and local governments across the globe often prioritize funding for highways and	世界各地的国家和地方政府往往优先为高速公路和高速公路提供资金。
53	roads over sidewalks and public parks.	路过人行道和公共公园。
54	And even when walkable spaces exist, the routes to get to them aren't always pedestrian-friendly.	即使存在可步行的空间,通往它们的路线也并不总是行人友好的.
55	In the U.S., residential and commercial areas are typically zoned separately and often only	在美国,住宅区和商业区一般是分开划分的,而且往往只有
56	connected by busy roadways.	由繁忙的道路连接。
57	But there are ways to make places more foot-friendly.	但有办法让地方更方便脚步.
58	In 2013, Vancouver City officials opened the Comox-Helmkin Greenway, taking a 2-kilometer	2013年,温哥华市政府官员开通了科莫克斯-赫尔姆金绿道,耗时2公里.
59	road and converting it into a walkable and bikeable space.	将它转换成可步行和可自行车的空间。
60	Studies found that after opening, people living close to the greenway got more exercise, reduced	研究发现,开放后,住在绿道附近的人们得到了更多的锻炼,减少
61	their daily car trips by 23% and cut their personal greenhouse gas emissions by 21%.	他们每天的汽车行驶量减少了23%,个人温室气体排放量减少了21%。
62	And even small measures can help.	即使是小措施也能有所帮助。
63	In places like Bethel, Vermont, for example, community members have improved the walkability	例如,在佛蒙特州贝瑟尔等地,社区成员提高了可步行性。
64	of their downtowns by adding simple features like painted crosswalks and curb extensions.	他们的市中心,通过增加简单的特征,如漆色的横道和抑制延伸。
65	As for Belovo, the guards eventually let him out.	至于贝洛沃,警卫最终把他放出来.
66	He'd walk over 75,000 kilometers in total to complete his journey.	他总共走七万五千公里完成他的旅程.
67	But it's clear you don't have to take quite this many steps to see an impact.	但很明显,你不必采取这么多步骤来看到影响。
68	While we work on making our communities more walkable, we can also work on making driving	当我们努力使我们的社区更适合步行时,我们也可以努力让驾车
69	more environmentally friendly.	更环保。
70	Find out which cars are most fuel-efficient with this video.	找出哪些车与这段视频最节能.
71	或访问ed.ted.com slash Earth School 看看我们的气候行动指南和发现
72	the part you can play in protecting our planet.	你可以扮演保护地球的角色

该视频共有字幕 72 条。解锁更多字幕为会员功能，请移动到 价格