Fast or Slow: How Should You Walk for Your Heart?
Welcome back to Learn English with Podcasts! Sarah, do you walk fast or slow?欢迎回到 Learn English with Podcasts！Sarah，你走路快还是慢？
Hmm, I walk fast when I am late. But on weekends, I walk very slow, just for fun. Why do you ask?嗯，迟到的时候我走得很快。但周末呢，我走得很慢，纯属开心。你为什么问这个？
Because many people argue about it. Some say you must walk fast, or it does not count. Others say 10,000 slow steps a day is enough.因为很多人为此争论。有人说必须快走，不然等于白走。也有人说每天慢悠悠走10000步就够了。
Oh, I know those two types. One group is sweating and racing. The other group is just collecting steps on their phones.哦，我认识这两种人。一种走得满头大汗、拼命赶路。另一种只是在手机上攒步数。
Exactly. So which one is better for the heart? A big new study finally gave a clear answer.没错。所以到底哪个对心脏更好？一项大型新研究终于给出了明确答案。
A new study? Tell me more. How big was it?新研究？多说一点。规模有多大？
It followed more than 60,000 people for eight years. It came out in September 2026, in the British Journal of Sports Medicine.它追踪了6万多人，长达八年。2026年9月发表在《英国运动医学杂志》上。
Wow, 60,000 people, eight years. That is serious. So what did they find?哇，6万多人、八年。这很权威了。那他们发现了什么？
The key idea is simple. Steps and speed both matter. The best result comes from the right combination.核心结论很简单。步数和速度都重要。关键是找到速度和步数的黄金组合。
The golden combination? I like that. What is the best one?黄金组合？我喜欢这个说法。最好的组合是什么？
First, 7500 to 10000 steps a day. That is the sweet spot for the lowest risk of death.第一，每天7500到10000步。这是全因死亡风险最低的黄金区间。
Okay, 7500 to 10000 steps. And what about speed?好的，7500到10000步。那速度呢？
Speed is measured in a smart way. They look at your fastest 30 minutes of the day, your 30-minute peak cadence.速度是用一个聪明的方法测的。他们看你一天中走得最快的30分钟，也就是30分钟峰值步频。
Peak cadence? That sounds hard. Can you say it in simple English?峰值步频？听起来很难。能用简单英语解释一下吗？
Sure. It means how many steps you take per minute during your best 30 minutes. Not the whole day, just the best half hour.当然。意思就是在你走得最好的30分钟里，每分钟走多少步。不是全天平均，只看最好的半小时。
Got it. So in that golden step range, how fast should those 30 minutes be?明白了。那在这个黄金步数区间里，那30分钟要多快？
If your peak reaches 100 steps per minute, your risk of death drops by 43%. If it reaches 90 steps per minute, your risk of heart death drops by 47%.如果峰值达到100步每分钟，全因死亡风险下降43%。如果达到90步每分钟，心血管死亡风险下降47%。
43% and 47%? That is huge. So enough steps, plus a little speed, gives the best protection.43%和47%？这太惊人了。所以步数达标，再走得稍快一点，护心效果最理想。
Exactly. But here is the good news for busy people. What if you walk less than 5000 steps a day?没错。但对大忙人还有个好消息。如果你一天走不到5000步怎么办？
That is me on office days. I sit all day. Sometimes I only get 3000 or 4000 steps. Am I in trouble?那就是坐在办公室的我。一坐一整天。有时只走3000、4000步。我是不是没救了？
Not at all. When steps are low, speed can help. If your 30-minute peak reaches 80 steps per minute, your risk drops by 28%.完全不是。步数不够时，速度来凑。如果30分钟峰值达到80步每分钟，风险下降28%。
Only 80? That does not sound too fast. What if I push a little more?只要80？听起来不算快。如果我再加把劲呢？
Then it gets better. At 90 steps per minute, the risk drops by 36%. And for heart death, just 70 steps per minute lowers the risk by 30%.那效果更好。到90步每分钟，风险下降36%。而对心血管死亡来说，只要70步每分钟就能降低30%。
So no time to walk more? Just walk faster. That is very practical.所以没时间多走？那就走快点。这太实用了。
Right. Now the third finding is for people who walk slowly. Maybe their legs hurt, or they just feel weak.对。第三个发现是给走不快的人的。比如腿脚不便，或者体力比较弱。
My grandmother is like that. She cannot walk fast. Should she give up?我奶奶就是这样。她走不快。难道要放弃吗？
No, she just needs more steps. At a peak of only 60 steps per minute, 5000 to 7500 steps a day still lowers death risk by 30%, and heart risk by 32%.不，她只需要把步数攒够。峰值只有60步每分钟，只要每天走5000到7500步，全因死亡风险照样降30%，心血管风险降32%。
That is so encouraging. Slow walking still counts, as long as you walk enough.这太鼓舞人了。慢走也是走，只要步数到了，保护就到位了。
Exactly. So the study gives three different golden combos for three kinds of people.没错。所以这项研究给三类人开了三种不同的黄金组合。
Let me guess. For normal healthy people: fast plus enough steps?我猜猜。对普通健康人：又快、步数又够？
Yes. Walk at 90 to 100 steps per minute, keep it up for 30 minutes, and reach 7500 steps for the whole day. That combo wins the biggest prize.对。以90到100步每分钟的速度，累计快走不少于30分钟，全天达到7500步。这个组合获益最大。
And for busy office people like me? We do not have time for 7500 steps.那像我这样的忙碌上班族呢？可没时间走7500步。
Then forget the step count. Just collect 30 minutes of fast walking. Walk fast to work, walk fast after lunch. Keep it at 80 to 90 steps per minute.那就别死磕步数。把零散的快走凑够30分钟就行。通勤快走一段，午饭后快走一圈，保持80到90步每分钟。
Small pieces add up. I can do that. And for weak people who cannot go fast?化整为零。这个我可以。那走不快的体弱人群呢？
Walk slow and comfortable. Do not fight for speed. Just reach about 7500 steps a day, at your own pace.就按舒服的速度慢走。别跟速度较劲。按自己的节奏，一天累积到7500步左右就行。
I love that. Everyone gets a plan. But wait, the article also had some funny little walking tricks, right?我喜欢这个。人人都有方案。不过文章里还有几个好玩的走路小动作，对吧？
Yes! Five small moves. First, if your neck hurts, try raising your hands while walking. It trains the neck muscles.对！五个小动作。第一，如果颈椎不好，试试举手走。能锻炼颈部肌肉，缓解颈椎痛。
Walking like I am cheering? That looks funny, but I will try it at home.像欢呼一样举手走？看起来有点傻，不过我在家可以试试。
Second, if your back hurts, swing your arms big while walking. It moves many back muscles, and helps the neck, shoulders, and waist too.第二，如果经常背痛，走路时大摆臂。能带动背部多块肌肉，对颈、肩、腰都有好处。
Third one? I heard something about standing on tiptoes?第三个呢？我听说还有踮脚走？
Yes, tiptoe walking. Doctors say it helps blood flow, prevents blocked vessels, and even reduces swollen legs. Good for preventing blood clots.对，踮脚走。医生说持续踮脚能促进血液循环、防止血管堵塞，还能减轻腿脚水肿，预防血栓。
And the fourth? Something about the waist?第四个呢？跟腰有关？
Twist walking. Turn your waist and hips a little with each step. It gently massages your belly and helps food move. Good for constipation.扭腰走。走路时腰胯跟着步伐轻轻扭动。能温和按摩内脏、促进肠道蠕动，改善便秘。
Okay, that is useful. What is the last one? It sounded the strangest.好的，这个实用。最后一个呢？听起来最奇怪。
This is my favorite. Walk a little pigeon-toed. Turn your feet in or out by just 5 to 10 degrees. A 2025 study says it eases knee pain and protects the joint.这是我最喜欢的。稍微内八字或外八字走。脚尖偏5到10度就行。2025年一项研究说这样能减轻膝盖疼痛、延缓损伤。
Wait, my mom always told me to walk straight! Now walking a little crooked is good for my knees?等等，我妈从小让我走直线！现在走得有点拐反而对膝盖好？
Only a tiny bit crooked. Sometimes the body likes a small shortcut. The straightest road is not always the kindest one.只是拐一点点。有时候身体就喜欢这种小捷径。最直的路，不一定是最温柔的路。
Haha, that is a good line. So the heart does not ask how you look. It only feels how you move.哈哈，这话说得好。心脏不在乎你走得好不好看，只在乎你动得对不对。
Thanks for listening to Learn English with Podcasts today. Share this episode with someone who loves walking.感谢今天收听 Learn English with Podcasts。把这期分享给爱走路的人吧。
See you next time. And tomorrow, maybe walk your fastest 30 minutes on purpose.下期再见。明天，不妨有意识地走出你最快的30分钟。