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While most people avoid spending the night in jail, Jean Béliveau jumped at the opportunity.
雖然大多數人避免在監獄過夜，但 Jean Béliveau 抓住了這個機會。
For the past three years, Béliveau had been walking from country to country, with the goal of circumnavigating the globe on foot.
在過去的三年裡，Béliveau 一直在從一個國家走到另一個國家，目標是徒步環遊世界。
This required sleeping in tents, strangers’ homes, and the occasional jail cell along the way.
這需要在途中睡在帳篷、陌生人的家裡，偶爾還有監獄牢房。
But this morning, as Béliveau was ready to leave, the police chief, who had agreed to his sleeping arrangement, was nowhere to be found, and the guards weren’t buying his story.
但今天早上，當 Béliveau 準備離開時，同意他住宿安排的警察局長不見蹤影，警衛們不相信他的說法。
Few people have the time or desire to walk such extreme lengths.
很少有人有時間或意願走這麼極端的距離。
However, research shows that adding even a modest amount of walking to your daily routine can dramatically improve your health.
然而，研究顯示，即使在你的日常例行公事中增加適量的步行，也能顯著改善你的健康。
So, what exactly happens to your body when you increase your daily step count?
那麼，當你增加每日步數時，你的身體到底會發生什麼？
A single afternoon stroll can improve your mood and ease symptoms of anxiety and depression.
一次下午散步就能改善你的情緒，緩解焦慮和抑鬱的症狀。
Walking, especially at a brisk pace, is thought to trigger the release of pain-relieving endorphins and curb the release of the stress hormone cortisol.
步行，特別是以輕快的步伐，被認為會觸發止痛內啡肽的釋放，並抑制壓力荷爾蒙皮質醇的釋放。
Within weeks of adding more steps to your routine, your body adapts.
在將更多步數加入你的例行公事後的幾週內，你的身體會適應。
While it may seem simple, walking requires the coordination and effort of many muscles in your legs, torso, and back.
雖然看起來很簡單，但步行需要你腿部、軀幹和背部許多肌肉的協調和努力。
To keep up with the increase in energy demand, the vessels around these muscles are remodeled to deliver more oxygen.
為了跟上能量需求的增加，這些肌肉週圍的血管會重塑以輸送更多氧氣。
At the same time, your heart becomes more efficient at pumping blood.
同時，你的心臟在泵血方面變得更加高效。
In a few months, these changes can lower your blood pressure and reduce your risk of heart attack and stroke.
在幾個月內，這些變化可以降低你的血壓，減少你心臟病發作和中風的風險。
Carrying the weight of your body as you walk places stress on the bones.
當你走路時，承受你身體的重量會對骨骼造成壓力。
But this stress actually makes the bones stronger, as it stimulates the absorption of calcium and minerals.
但這種壓力實際上使骨骼更強壯，因為它刺激了鈣和礦物質的吸收。
That's why years of consistent walking can help retain bone density, which usually declines with age.
這就是為什麼多年持續的步行可以幫助保持骨密度，骨密度通常會隨著年齡而下降。
Building a lifelong walking habit comes with many other benefits, from aiding in weight management to reducing your risk for type 2 diabetes, numerous cancers, and dementia.
建立終生的步行習慣帶來許多其他好處，從幫助體重管理到降低你患2型糖尿病、多種癌症和癡呆症的風險。
Simply put, walking is exercise.
簡單地說，步行就是運動。
And unlike other forms, it doesn’t require equipment, and is often more accessible to people of varying ages and fitness levels.
與其他形式不同，它不需要設備，而且對不同年齡和健康水平的人來說通常更容易獲得。
While activity trackers usually bill 10,000 steps as the ideal benchmark, studies show that any increase in steps per day can yield health benefits.
雖然活動追蹤器通常將10,000步作為理想基準，但研究顯示，每天步數的任何增加都能帶來健康益處。
And these steps don't need to be taken continuously.
而且這些步數不需要連續進行。
For those who live in walkable neighborhoods, steps are easily accumulated throughout the day; walking to work, to pick up groceries, or to meet with friends.
對於那些生活在可步行社區的人來說，步數很容易在一天中累積；步行上班、去買雜貨，或去見朋友。
And living where shops and amenities are easy to get to on foot comes with its own set of perks.
生活在商店和便利設施容易步行到達的地方，有其自身的一系列好處。
Residents in these communities are often less reliant on vehicles, which translates to improved air quality and reduced local greenhouse gas emissions.
這些社區的居民通常較少依賴車輛，這轉化為改善的空氣質量和減少當地溫室氣體排放。
And it can even change the way you see the world.
它甚至可以改變你看世界的方式。
One study of seniors in Hong Kong found that those living in more walkable neighborhoods reported feeling less loneliness and more life satisfaction than those living in less walkable neighborhoods.
一項對香港老年人的研究發現，生活在更可步行社區的人報告說，比生活在不太可步行社區的人感到更少的孤獨感和更高的生活滿意度。
So, why doesn’t everyone just walk more?
那麼，為什麼不是每個人都多走一點？
One big reason is that many people don’t have access to safe, well-maintained places to stroll.
一個重要原因是許多人無法獲得安全、維護良好的散步場所。
Despite the known benefits of walking, many cities and towns have been designed with only driving in mind.
儘管已知步行的好處，但許多城市和城鎮的設計只考慮了開車。
State and local governments across the globe often prioritize funding for highways and roads over sidewalks and public parks.
全球各地的州和地方政府通常優先考慮為高速公路和道路提供資金，而不是人行道和公共公園。
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間，到達它們的路線也不總是對行人友好。
In the US, residential and commercial areas are typically zoned separately and often only connected by busy roadways.
在美國，住宅和商業區通常分區分開，往往只通過繁忙的道路連接。
But there are ways to make places more foot-friendly.
但有方法可以讓地方更適合步行。
In 2013, Vancouver city officials opened the Comox-Helmcken Greenway, taking a two-kilometer road and converting it into a walkable and bikeable space.
2013年，溫哥華市官員開放了 Comox-Helmcken 綠道，將一條兩公里的道路轉換為可步行和可騎行的空間。
Studies found that after opening, people living close to the greenway got more exercise, reduced their daily car trips by 23%, and cut their personal greenhouse gas emissions by 21%.
研究發現，開放後，住在綠道附近的人得到了更多運動，將每日汽車出行減少了23%，並將個人溫室氣體排放減少了21%。
And even small measures can help.
甚至小的措施也能幫助。
In places like Bethel, Vermont, for example, community members have improved the walkability of their downtowns by adding simple features like painted crosswalks and curb extensions.
例如，在佛蒙特州的 Bethel 等地，社區成員通過添加簡單的功能（如彩繪人行橫道和路緣延伸）改善了他們市中心的步行性。
As for Béliveau, the guards eventually let him out.
至於 Béliveau，警衛最終讓他出去了。
He’d walk over 75,000 kilometers in total to complete his journey.
他總共走了超過75,000公里來完成他的旅程。
But it’s clear you don’t have to take quite this many steps to see an impact.
但很明顯，你不必走這麼多步才能看到影響。
點擊句子跳轉到對應位置
While most people avoid spending the night in jail, Jean Béliveau jumped at the opportunity.
雖然大多數人避免在監獄過夜，但 Jean Béliveau 抓住了這個機會。
For the past three years, Béliveau had been walking from country to country, with the goal of circumnavigating the globe on foot.
在過去的三年裡，Béliveau 一直在從一個國家走到另一個國家，目標是徒步環遊世界。
This required sleeping in tents, strangers’ homes, and the occasional jail cell along the way.
這需要在途中睡在帳篷、陌生人的家裡，偶爾還有監獄牢房。
But this morning, as Béliveau was ready to leave, the police chief, who had agreed to his sleeping arrangement, was nowhere to be found, and the guards weren’t buying his story.
但今天早上，當 Béliveau 準備離開時，同意他住宿安排的警察局長不見蹤影，警衛們不相信他的說法。
Few people have the time or desire to walk such extreme lengths.
很少有人有時間或意願走這麼極端的距離。
However, research shows that adding even a modest amount of walking to your daily routine can dramatically improve your health.
然而，研究顯示，即使在你的日常例行公事中增加適量的步行，也能顯著改善你的健康。
So, what exactly happens to your body when you increase your daily step count?
那麼，當你增加每日步數時，你的身體到底會發生什麼？
A single afternoon stroll can improve your mood and ease symptoms of anxiety and depression.
一次下午散步就能改善你的情緒，緩解焦慮和抑鬱的症狀。
Walking, especially at a brisk pace, is thought to trigger the release of pain-relieving endorphins and curb the release of the stress hormone cortisol.
步行，特別是以輕快的步伐，被認為會觸發止痛內啡肽的釋放，並抑制壓力荷爾蒙皮質醇的釋放。
Within weeks of adding more steps to your routine, your body adapts.
在將更多步數加入你的例行公事後的幾週內，你的身體會適應。
While it may seem simple, walking requires the coordination and effort of many muscles in your legs, torso, and back.
雖然看起來很簡單，但步行需要你腿部、軀幹和背部許多肌肉的協調和努力。
To keep up with the increase in energy demand, the vessels around these muscles are remodeled to deliver more oxygen.
為了跟上能量需求的增加，這些肌肉週圍的血管會重塑以輸送更多氧氣。
At the same time, your heart becomes more efficient at pumping blood.
同時，你的心臟在泵血方面變得更加高效。
In a few months, these changes can lower your blood pressure and reduce your risk of heart attack and stroke.
在幾個月內，這些變化可以降低你的血壓，減少你心臟病發作和中風的風險。
Carrying the weight of your body as you walk places stress on the bones.
當你走路時，承受你身體的重量會對骨骼造成壓力。
But this stress actually makes the bones stronger, as it stimulates the absorption of calcium and minerals.
但這種壓力實際上使骨骼更強壯，因為它刺激了鈣和礦物質的吸收。
That's why years of consistent walking can help retain bone density, which usually declines with age.
這就是為什麼多年持續的步行可以幫助保持骨密度，骨密度通常會隨著年齡而下降。
Building a lifelong walking habit comes with many other benefits, from aiding in weight management to reducing your risk for type 2 diabetes, numerous cancers, and dementia.
建立終生的步行習慣帶來許多其他好處，從幫助體重管理到降低你患2型糖尿病、多種癌症和癡呆症的風險。
Simply put, walking is exercise.
簡單地說，步行就是運動。
And unlike other forms, it doesn’t require equipment, and is often more accessible to people of varying ages and fitness levels.
與其他形式不同，它不需要設備，而且對不同年齡和健康水平的人來說通常更容易獲得。
While activity trackers usually bill 10,000 steps as the ideal benchmark, studies show that any increase in steps per day can yield health benefits.
雖然活動追蹤器通常將10,000步作為理想基準，但研究顯示，每天步數的任何增加都能帶來健康益處。
And these steps don't need to be taken continuously.
而且這些步數不需要連續進行。
For those who live in walkable neighborhoods, steps are easily accumulated throughout the day; walking to work, to pick up groceries, or to meet with friends.
對於那些生活在可步行社區的人來說，步數很容易在一天中累積；步行上班、去買雜貨，或去見朋友。
And living where shops and amenities are easy to get to on foot comes with its own set of perks.
生活在商店和便利設施容易步行到達的地方，有其自身的一系列好處。
Residents in these communities are often less reliant on vehicles, which translates to improved air quality and reduced local greenhouse gas emissions.
這些社區的居民通常較少依賴車輛，這轉化為改善的空氣質量和減少當地溫室氣體排放。
And it can even change the way you see the world.
它甚至可以改變你看世界的方式。
One study of seniors in Hong Kong found that those living in more walkable neighborhoods reported feeling less loneliness and more life satisfaction than those living in less walkable neighborhoods.
一項對香港老年人的研究發現，生活在更可步行社區的人報告說，比生活在不太可步行社區的人感到更少的孤獨感和更高的生活滿意度。
So, why doesn’t everyone just walk more?
那麼，為什麼不是每個人都多走一點？
One big reason is that many people don’t have access to safe, well-maintained places to stroll.
一個重要原因是許多人無法獲得安全、維護良好的散步場所。
Despite the known benefits of walking, many cities and towns have been designed with only driving in mind.
儘管已知步行的好處，但許多城市和城鎮的設計只考慮了開車。
State and local governments across the globe often prioritize funding for highways and roads over sidewalks and public parks.
全球各地的州和地方政府通常優先考慮為高速公路和道路提供資金，而不是人行道和公共公園。
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間，到達它們的路線也不總是對行人友好。
In the US, residential and commercial areas are typically zoned separately and often only connected by busy roadways.
在美國，住宅和商業區通常分區分開，往往只通過繁忙的道路連接。
But there are ways to make places more foot-friendly.
但有方法可以讓地方更適合步行。
In 2013, Vancouver city officials opened the Comox-Helmcken Greenway, taking a two-kilometer road and converting it into a walkable and bikeable space.
2013年，溫哥華市官員開放了 Comox-Helmcken 綠道，將一條兩公里的道路轉換為可步行和可騎行的空間。
Studies found that after opening, people living close to the greenway got more exercise, reduced their daily car trips by 23%, and cut their personal greenhouse gas emissions by 21%.
研究發現，開放後，住在綠道附近的人得到了更多運動，將每日汽車出行減少了23%，並將個人溫室氣體排放減少了21%。
And even small measures can help.
甚至小的措施也能幫助。
In places like Bethel, Vermont, for example, community members have improved the walkability of their downtowns by adding simple features like painted crosswalks and curb extensions.
例如，在佛蒙特州的 Bethel 等地，社區成員通過添加簡單的功能（如彩繪人行橫道和路緣延伸）改善了他們市中心的步行性。
As for Béliveau, the guards eventually let him out.
至於 Béliveau，警衛最終讓他出去了。
He’d walk over 75,000 kilometers in total to complete his journey.
他總共走了超過75,000公里來完成他的旅程。
But it’s clear you don’t have to take quite this many steps to see an impact.
但很明顯，你不必走這麼多步才能看到影響。