It's hailed as the magic number to reach every day if you want to stay fit and healthy.

它被誉为要想保持健康每天必须要达到的神奇数字。

But health officials say we don't have to notch¹ up 10,000 steps... a brisk ten-minute walk could be just as good.

但是卫生官员们却说，我们没必要走完一万步……10分钟的快步走同样很好。

They want people to increase the intensity² of their walking, rather than just focus on the distance.

他们希望人们提高步行的强度，而不只是注意距离。

Just ten minutes of brisk walking – around 1,000 steps – can cut our chances of an early death by up to 15 per cent, according to new guidance from Public Health England and the Royal College of GPs.

根据英国公共卫生部和英国皇家家庭医师学院的最新指南，1000步左右的10分钟快走，可以减少15%的过早死亡机率。

One in five middle-aged³ adults in England are physically⁴ inactive, meaning they do less than 30 minutes of physical activity a week.

英国有五分之一的中年人不怎么参加体育活动，换句话说，他们每周的体育活动时间少于30分钟。

Nearly a third – 31 per cent – blame not having enough time, while around a quarter say they are too tired to exercise regularly.

近三分之一——31%的人——归咎于时间不够，而约有四分之一的人说他们太累了，没办法定期运动。

Health officials say a daily brisk walk is a simple and effective way to increase heart rate and improve overall health.

卫生官员说，每天快步走是提高心率，改善整体健康的简单而有效的方法。

The official recommendation for adults is to carry out 150 minutes a week of moderate to vigorous physical activity.

官方建议成年人每周应该进行150分钟的中等至高强度的体育活动。

Doing this much exercise has been linked to a reduced risk of type 2 diabetes⁵, cardiovascular disease and some cancers.

进行这么多的锻炼有助于降低患2型糖尿病、心血管疾病和某些癌症的风险。