步行和跑步一样有益，你可以放心了
对这个人有效的健身方案可能对另一个人无效：你可能喜欢跑步，但不能忍受慢走。但你最好的朋友可能更喜欢走路，而跑步听起来既痛苦又没有吸引力。好消息是：你们都是对的。步行和跑步一样有益，这取决于你的健身目标和个人喜好。
Both are heart-healthy. In fact, one large-scale study found that walking at a moderate/brisk pace and running at a vigorous pace had similar impacts on blood pressure, cholesterol, and even heart disease. "The more the runners ran and the walkers walked, the better off they were in health benefits. If the amount of energy expended was the same between the two groups, then the health benefits were comparable," lead researcher Paul T. Williams said in a press release about their findings.
两者都有益心脏健康。事实上，一项大规模研究发现，以中等/轻快的速度行走和以强劲的速度跑步对血压、胆固醇甚至心脏病都有类似的影响。首席研究员保罗·T·威廉姆斯(Paul T.Williams)在一份关于他们研究结果的新闻稿中说：“跑步者跑得越多，步行者走得越多，他们对健康的益处就越大。如果两组之间消耗的能量相同，那么对健康的益处是可以一较高下的。”。
And both walking and running will get you outside in nature, which has its own health benefits including a reduction in stress and anxiety, research has found. As little as five minutes of exercise done in green space was associated with greater feelings of revitalization, increased energy, and positive engagement, while also decreasing tension, confusion, anger, and depression (via Science Daily).
研究发现，散步和跑步都会让你置身于大自然，这对健康有诸多好处，包括减少压力和焦虑。在绿色空间里做5分钟的运动，就可以让人产生更强烈的活力、更充沛的精力和积极的参与感，同时还能减少紧张、困惑、愤怒和抑郁(《科学日报》)。
Are there any downsides to running or walking?
跑步或走路有什么缺点吗?
If you're new to working out, you might assume that walking is just too easy to count as exercise, but it's hugely beneficial for your health. However, if your goals are more weight-loss oriented, you might struggle to walk enough for the caloric burn required to drop any weight, and that's where running may be more effective. Running burns roughly twice as many calories as walking — but if you're finding running difficult, you can make walking more challenging by speeding up your pace, walking uphill, or wearing a weighted vest to add challenge (via Healthline).
如果你刚开始锻炼，你可能会认为散步又容易又能锻炼，并且它对健康非常有益。然而，如果你的目标是以减肥为导向，你可能很难走足够的路来消耗掉减肥所需的热量，而这正是跑步可能更有效的地方。跑步消耗的卡路里大约是步行的两倍——但如果你发现跑步很困难，你可以通过加快步速、上坡或穿加重背心(Healthline)让步行更具挑战性。
Running is more effective at improving bone health, especially for women, thanks to its high impact nature. One 2017 study found that even a minute a day of running was enough to improve bone health for women — so consider adding a few speedier sections to your walk.
跑步在改善骨骼健康方面更为有效，尤其是对女性而言，这得益于跑步的高冲击性。一项2017的研究发现，即使每天跑步一分钟也足以改善女性的骨骼健康，所以你可以考虑在散步中增加一些更快的部分。
Ultimately, though, the best option for you between walking and running is the one that you'll commit to and enjoy. If you know walking four times a week for 30 minutes is an option that appeals to you and that can fit in your calendar, focus on that rather than trying to squeeze marathon training into an already-packed schedule. But if you prefer a sweat session that leaves you feeling like you worked hard, running might be the right choice for you. As habit expert and author James Clear writes, pick a habit that is "so easy you don't need motivation to do it." Choose what you're going to stick to — and don't be afraid to mix it up!
不过，从根本上说，步行和跑步的最佳选择是你会坚持并享受的选择。如果你知道每周步行四次，每次步行30分钟，这是一个吸引你的选择，并且适合你的日程安排，那就专注于此，而不是试图将马拉松训练挤进已经爆满的日程。但是，如果你更喜欢让你感觉自己很努力的出汗训练，跑步可能是你的正确选择。正如习惯专家兼作家詹姆斯·克莱尔(James Clear)所写，选择一个“非常简单，你不需要动力就能做到”的习惯，选择你要坚持的——不要害怕把它弄错!
