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每天散步一小时才有益心脏健康
Walking is a great way to keep your heart in good shape, but how long must you walk?
散步是保持心脏健康的有效方法。但是应该散步多长时间呢？
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…
一些专家表示，每天30分钟足够了，但是我不赞同。心脏健康的最佳途径就是坚持每天散步一小时。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.
当你开始散步的时候，最初半小时你的身体依赖体内累积的能量储备。随后，身体其他的生物学过程开始生效。正是这个过程带来重大回报。
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，你的身体增加向心脏的血液供应。通常情况下，这些微小的血管是封闭的，但是随着继续散步，这些血管会打开，创造额外的血液流动。
This could actually save your life if your heart’s coronary arteries become blocked.
如果你的心脏冠状动脉被堵塞，这会挽救你的生命。
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，随着你继续散步，可以促进身体一氧化氮生成量。这种化学物质可以帮你保持心脏冠状动脉年轻，有弹性。
Here are 3 simple walking tips to get you off to a good start:
下面是开始散步的三条简单建议：
• Don’t worry if you’re not accustomed to walking for an hour, just start where you are and build up to it gradually.
如果一开始不习惯散步一小时，不要担心，尽力而为，循序渐进。
• Build in some variety. Investigate new places to walk for a refreshing change of scenery.
打造多样性。多调查几个散步的新地方，寻找让你神清气爽的场景变化。
• 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.
邀请你的配偶或邻居陪同。不久之后，你会发现他们依赖你陪他们坚持每天散步，让你更不容易懈怠。
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:
有许多方法让你的心脏保持健康，也有许多方法损害心脏健康。这也是我撰写《90天的锻炼，制止和逆转心脏病》一书的原因。在这本书里，我告诉你：
• How to start a walking program you’ll keep
如何开始你能够坚持的散步计划
• How many steps a day you need to save your heart
每天需要多少步能够挽救你的心脏
• What’s the best exercise to add to walking
伴随散步的最佳运动
• How walking benefits your whole body
散步对全身的益处
I'm Dr. Chauncey Crandall and thanks for watching this Heart Health Minute. See you next time.
我是Chauncey Crandall医生，感谢收看本期《心脏健康一分钟》节目。下次再见。
