散步也算是“适度锻炼”

For those of us who would rather avoid hard workouts at the gym, or actually running, there's some good news. Going for a walk actually does count as "moderate exercise," per Centers for Disease Control and Prevention (CDC). And while we all know that getting regular exercise is vital for weight management and overall health, the CDC adds that it can actually help your eyesight, too.

对于我们这些逃避在健身房进行艰苦训练或跑步的人来说，有个好消息。根据疾病控制和预防中心(CDC)的说法，散步实际上算是“适度锻炼”。虽然我们都知道定期锻炼对体重控制和整体健康至关重要，但疾病预防控制中心补充说，它实际上也能帮助你的视力。

But there's a catch: To get the many benefits experts associate with exercise, you have to do enough of it. And for walking, according to WebMD, that means walking briskly (not casually strolling) at least 30 minutes at a time, four days a week. Exercise scientist Andrea Dunn notes, "When we say brisk, we mean brisk. We're talking about walking fast enough to cover at least three and a half miles an hour. A brisk walk is the way you'd walk if you were hurrying to catch a bus or to get in from the cold. It's walking fast enough so that you begin to feel winded." Walking is good, but just going to the coffee maker and back isn't enough.

但这里有一个问题:要想获得专家们认为锻炼能带来的诸多好处，你必须做得足够多。根据WebMD的说法，拿散步来说，要坚持一周四天，一次至少30分钟的快步走(不是随意散步)。运动科学家安德里亚·邓恩(Andrea Dunn)指出：“快步走，就是快走。我们指的是走得足够快，每小时至少要走三英里半。就像你急着赶公共汽车或是为了避寒上车，那么快的散步方式。走得足够快，以至于你开始感到喘不过气来。”散步是好的，但仅仅去咖啡机边走边回来是不够的。

Walking can help prevent some eye diseases

散步有助于预防一些眼病

Walking can help prevent the most common age-related source of vision loss — age-related macular degeneration (AMD) — by an impressive 70%, and it can reduce your risk of developing glaucoma by 25% (per Vision Source). And for those who already suffer from an eye disease, like retinopathy caused by diabetes, regular exercise can help manage it by lowering fluid pressure in the eye, and increasing blood flow to the retina and optic nerve through better circulation (via American Academy of Ophthalmology).

步行有助于预防最常见的与年龄有关的视力丧失来源——年龄相关性黄斑变性(AMD)——达到惊人的70%，并且它可以将患青光眼的风险降低25%。对于那些已经患有眼病的人，比如糖尿病引起的视网膜病变，定期运动可以通过降低眼内的液体压力，通过更好的循环增加视网膜和视神经的血流量来帮助治疗。

For those who do their walking outdoors, the benefits are even greater. According to WebMD, exercising outside can reduce anxiety, help you sleep better, and even increase vitamin D production through exposure to sunlight.

对于那些在户外散步的人来说，好处更大。根据WebMD的说法，户外运动可以减少焦虑，帮助你更好地睡眠，甚至通过阳光照射增加维生素D的生成。

Along with regular eye exams and an eye-healthy diet rich in vitamins A, E, and C (per Healthline), getting enough exercise is a key part of maintaining eye health for a lifetime.

除了定期的眼部检查和富含维生素A、E和C的眼部健康饮食，获得足够的锻炼是终身保持眼部健康的关键部分。