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Thanks to WNET's Nature for supporting this episode.
感谢WNET《Nature》对本期视频的支持。
Check out The Serengeti Rules on PBS and pbs.org/nature and follow the career journey and discoveries of five pioneering ecologists!
登入PBS以及pbs.org/nature观看《The Serengeti Rules》，跟随五位生态学先驱的职业历程和发现！
According to fitness trackers and pedometers, people if possible should take at least ten thousand steps each day to live a healthy lifestyle.
根据健身追踪器和计步器，如果可能的话，大家每天应该走至少一万步来保持健康的生活方式。
But why? I mean, I know exercise is good for you, but what's so special about ten thousand steps?
为什么？我是说，我知道锻炼对大家有好处，但是为什么是一万步呢？
How did doctors and scientists figure out this was the perfect number for maintaining health and fitness?
医生和科学家是如何算出这是保持健康的完美数字的呢？
Well, as it turns out they didn't figure this out. In reality, this nice, round number just isn't backed up by science.
事实上，他们并没有得出这个结论。这个漂亮的整数其实缺乏科学的支持。
As far as anyone can tell, this figure can be traced to the mid-1960s in Japan, when the world's first wearable pedometer came out.
据大家所知，这个数字可以追溯到20世纪60年代中期的日本，当时世界上第一台可穿戴式计步器问世。
Its developers named their device Manpo-Kei, which translates to "ten thousand step meter."
其发明者将他们的设备命名为Manpo-Kei，翻译过来就是“一万步的距离”。
Then, they took advantage of the hype around the 1964 Tokyo Olympics to promote it.
然后他们利用对1964年东京奥运会的大肆宣传来推销它。
Now, decades later, people are trying to walk this massive number of steps thanks to some ingenious marketing and not much else
几十年过去了，多亏了一些巧妙的营销手段，现在大家都试图走这个步数。
Because again, there's no conclusive evidence that ten thousand steps a day should be your ultimate health goal.
但并没有任何决定性证据证明你的最终健康目标应该是一万步。
Instead, many studies suggest that how fast you move whether you're walking or doing something else is much more important.
相反，很多研究表明无论你是走路还是做其他事情，你的速度更加重要。
Papers have shown that moderate or vigorous exercise is associated with fewer depression symptoms,
有论文表明适度或剧烈运动与较少的抑郁症状、
reduced feelings of anxiety, better sleep quality, higher bone strength, and more.
焦虑感的减少、更好的睡眠质量、更高的骨骼强度等有关。
That explains why many public health guidelines
这就解释了为什么对于这样的活动
recommend a certain amount of time for an activity like this, not a certain number of steps.
很多公共健康指南会为大家提供时间建议而非步数建议。
For example, the Physical Activity Guidelines for Americans
例如，《美国人身体活动指南》
states that the average adult should get a minimum of one hundred fifty minutes of moderate exercise or
建议成年人每周应该进行最少150分钟的适度运动
seventy-five minutes of vigorous exercise each week.
或75分钟的剧烈运动。
If you really want to translate those guidelines into steps, though, you can do that.
如果你真的想把这些指南转换成步数，也是可以的。
Like, let's say you want to get in some moderate activity. For an exercise to be considered this intensity,
比如，你想做一些适度的运动。对于这种强度的运动，
you need to burn at least three times the amount of energy you would at rest.
你需要消耗至少三倍于你休息时所消耗的能量。
And research has shown that, for some adults, that's equivalent to walking at a pace of about a hundred steps per minute,
并且研究已经表明，对于一些成年人，这相当于以每分钟100步
or roughly four kilometers per hour. So to satisfy those U.S. guidelines,
或者每小时4千米的速度行走。所以为了满足这些美国指南，
you'd need to walk around fifteen thousand steps at this pace over the whole week, or approximately twenty-one hundred steps per day.
你需要在一周内，以这种速度行走约15000步，每周要走约2100步。
That number won't make your pedometer happy, but it will likely get your heart rate up.
这么走，你的计步器可要不高兴了，但这样还可能会让你的心率加快。
This being said, though, don't worry if you can't get in those steps.
如果你不能走完这么多步，也不用担心。
There are tons of other ways to exercise if walking a certain amount just isn't a possibility.
如果步数走不完，还有很多其他的运动方式。
Like, there are plenty of people with mobility issues
比如，很多行动不便的人
and disabilities that lead healthy and active lives without keeping tabs on a step counter.
和残疾人不用盯着计步器也能获得健康有活力。
But in any case, if you can fit in some moderate or vigorous activity, your health will likely be better for it.
但不管怎样，如果你能进行一些适度或剧烈的活动，你的健康状况可能会更好。
If you enjoyed watching this episode of SciShow, we've got something else you'll probably enjoy: a new documentary from PBS Nature.
如果你喜欢本期《科学秀》，我们还有一些你可能会喜欢的东西：PBS自然频道的一部新纪录片。
The film is called Nature: The Serengeti Rules, and it follows the story of five unsung heroes of modern ecology.
这部纪录片名为《Nature: The Serengeti Rules》，讲述的是五位现代生态学无名英雄的故事。
Beginning in the 1960s, these researchers headed out into the wilderness, driven by an insatiable curiosity about how nature works.
自20世纪60年代开始，在对大自然永不满足的好奇心驱使下，这些研究人员进入了荒野。
And while they were immersed in some of the most spectacular places on Earth, like the Serengeti in Africa,
当他们沉浸于地球上一些最壮观的地方时，如非洲的塞伦盖蒂平原
they discovered a single set of rules that governs all life and offers hope for the fate of our planet.
他们发现了一套统治所有生命且为我们星球的命运带来希望的单一规则。
In the documentary, the ecologists share the stories of their adventures,
在该纪录片中，生态学家会分享他们的冒险故事
and how their pioneering work on keystone species flipped our view of nature on its head.
以及他们对关键物种的开创性工作如何颠覆我们对自然界的看法。
This film premieres tonight that's October 9th, 2019, at 8PM Eastern Time on PBS.
该影片于2019年10月9日东部时间晚间8点在PBS首播。
But if you're watching this video in the future, you can find it at pbs.org/nature or on the PBS video app.
但如果你想看重播，你可以在pbs.org/nature或PBS的视频app上看。
And if you watch it, let us know what you think!
如果你看了，请告诉我们你的看法！
