散步也算是“適度鍛煉”

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.

對(duì)于我們這些逃避在健身房進(jìn)行艱苦訓(xùn)練或跑步的人來(lái)說(shuō)，有個(gè)好消息。根據(jù)疾病控制和預(yù)防中心(CDC)的說(shuō)法，散步實(shí)際上算是“適度鍛煉”。雖然我們都知道定期鍛煉對(duì)體重控制和整體健康至關(guān)重要，但疾病預(yù)防控制中心補(bǔ)充說(shuō)，它實(shí)際上也能幫助你的視力。

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.

但這里有一個(gè)問題:要想獲得專家們認(rèn)為鍛煉能帶來(lái)的諸多好處，你必須做得足夠多。根據(jù)WebMD的說(shuō)法，拿散步來(lái)說(shuō)，要堅(jiān)持一周四天，一次至少30分鐘的快步走(不是隨意散步)。運(yùn)動(dòng)科學(xué)家安德里亞·鄧恩(Andrea Dunn)指出：“快步走，就是快走。我們指的是走得足夠快，每小時(shí)至少要走三英里半。就像你急著趕公共汽車或是為了避寒上車，那么快的散步方式。走得足夠快，以至于你開始感到喘不過氣來(lái)。”散步是好的，但僅僅去咖啡機(jī)邊走邊回來(lái)是不夠的。

Walking can help prevent some eye diseases

散步有助于預(yù)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).

步行有助于預(yù)防最常見的與年齡有關(guān)的視力喪失來(lái)源——年齡相關(guān)性黃斑變性(AMD)——達(dá)到驚人的70%，并且它可以將患青光眼的風(fēng)險(xiǎn)降低25%。對(duì)于那些已經(jīng)患有眼病的人，比如糖尿病引起的視網(wǎng)膜病變，定期運(yùn)動(dòng)可以通過降低眼內(nèi)的液體壓力，通過更好的循環(huán)增加視網(wǎng)膜和視神經(jīng)的血流量來(lái)幫助治療。

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.

對(duì)于那些在戶外散步的人來(lái)說(shuō)，好處更大。根據(jù)WebMD的說(shuō)法，戶外運(yùn)動(dòng)可以減少焦慮，幫助你更好地睡眠，甚至通過陽(yáng)光照射增加維生素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.

除了定期的眼部檢查和富含維生素A、E和C的眼部健康飲食，獲得足夠的鍛煉是終身保持眼部健康的關(guān)鍵部分。