坚持锻炼难在何处
How many steps do you walk each day?
你一天会走多少步呢？
If you live in the U.S. and can claim more than 4,774 steps daily, you're exceeding the average American's total.
如果你住在美国，每天走4774步以上，那么你已经超过了美国人的平均步数。
Comparable figures from England and Japan are 5,444 and 6,010 daily steps, respectively — with this info derived from cellphone data.
英国和日本的可比数据分别为每天5444步和6010步——这些数据来自手机统计。
The distance that individuals walk daily varies, with a host of factors affecting the total, including where you live, what work you do and whether you are able to walk at all. In a riveting book published Tuesday, Exercised:
每个人每天步行的距离各不相同，影响总步行距离的因素有很多，包括你住在哪里，你做什么工作，你是否能走路等，在周二出版的一本引人入胜的书《锻炼》中：
Why Something We Never Evolved to Do is Healthy and Rewarding, Harvard University evolutionary biologist Daniel E. Lieberman cites the step data to make a point. Many of us today are fairly inactive (under 5,000 steps is defined as "sedentary"), so much so that our activity levels are mismatched with the way we evolved.
哈佛大学进化生物学家丹尼尔·伊·利伯曼引用step数据来说明这一点。如今，我们中的许多人都不太活跃(5000步以下被定义为“久坐”)，以至于我们的活动水平与我们进化的方式不匹配。
Exercise can be understood as "discretionary, planned physical activity for the sake of physical improvement."
运动可以被理解为“为了改善身体而进行的任意的、有计划的身体活动。”
In other words, when we work out, we set aside time to exercise and do it because we have goals related to better bodies and better health.
换句话说，当我们健身时，我们会留出时间来锻炼，因为我们有与更好的身体和更健康相关的目标。
Our ancestors never did any such thing. Certainly, they moved a lot in the course of their daily lives.
我们的祖先从未做过这样的事，当然了，这是因为他们在日常生活中经常搬家。
We know this because the hunter-gatherer lifestyle — making a living off the land, without farming — demands it, and also because data from contemporary hunter-gatherers like the Hadza Indigenous people of Tanzania give us some clues to past activity patterns.
我们知道这一点，因为狩猎-采集的生活方式——以土地为生，不耕作——需要它，也因为来自当代狩猎-采集的数据，比如坦桑尼亚的哈扎土著居民，给了我们一些关于过去活动模式的线索。
Hadza individuals are about 12 times more active than the average American or European.
哈扎人的活跃程度是美国人和欧洲人的12倍。
Elderly people remain highly active, as they must have in the past.
老年人仍然是非常活跃的，就像过去一样。
"Almost no one in the Stone Age," Lieberman notes, "least of all grandparents, managed to avoid hours of walking, running, digging, climbing, and other manual labors."
“在石器时代，几乎没有人，”利伯曼说，“至少所有的祖父母，能够设法避免数小时的步行、跑步、挖掘、攀登和其他体力劳动。”
Yet, here's the central point:
不过，最重要的一点在于：
There was no exercise in the Stone Age! People had high activity levels simply because that's how it was possible to survive by hunting and gathering.
石器时代没有运动!人类之所以活动频繁，只是因为这是靠狩猎和采集生存下来的方式。
With that distinction in place, Lieberman begins a process of myth-busting about exercise. Some exercise enthusiasts, he writes, insist that "we were born to exercise because for millions of years our hunter-gatherer ancestors survived through walking, running, climbing, and other physical activities."
有了这样的区别，利伯曼开始了戳破了一些关于锻炼的神话，他写道，一些运动爱好者坚持认为，“我们生来就是为了运动的，因为数百万年来，我们的狩猎采集者祖先通过行走、跑步、攀登和其他体育活动得以生存。”
On the contrary — and here comes a surprising but scientifically sensible statement — we evolved to limit our physical activity whenever
相反——这是一个令人惊讶但在科学上合理的声明——我们进化的方向是在合理的情况下限制身体活动。
we reasonably could.
我们是可以做到的。
With all the survival tasks requiring our energy, the last thing needed ancestrally was to set aside time to work out.
所有的生存任务都需要我们的精力，而祖先最不需要的就是留出时间来锻炼。
An irresistible aspect of Exercised is Lieberman's firm stance that no shame or stigma be attached to those who find it challenging to sustain an exercise program:
利伯曼的坚定地认为，锻炼的一个很重要的方面是，他认为那些认为保持锻炼计划具有挑战性的人不需要感到羞耻或耻辱。
"So if, as you read these words, you are seated in a chair or lounging in bed and feeling guilty about your indolence, take solace in knowing that your current state of physical inactivity is an ancient, fundamental strategy to allocate scarce energy sensibly."
“所以，当你读到这些话时，如果你正坐在椅子上或躺在床上，为自己的懒惰感到内疚，你可以安慰自己，你现在缺乏运动的状态是一种古老的、基本的策略，可以合理地分配稀缺的能量。”
Indolence is not good for us, of course. Sitting for long hours, for instance, encourages inflammation throughout the body and is associated with chronic disease.
当然，懒惰对我们没有好处，例如，久坐会促进全身炎症，并与慢性疾病有关。
This is especially true of the way we tend to sit in our culture — on a chair — compared to cultural traditions of squatting, kneeling or sitting on the ground, which causes the muscles to be more highly active.
与蹲着、跪着或坐在地上的文化传统相比，在我们的文化中，我们倾向于坐在椅子上，而这些传统会使肌肉更加活跃。
Yet if you're attached to your chair or couch, all is not lost: In one study, in which participants interrupted their sitting with just 100 seconds of movement every half-hour, the result was lower blood levels of sugar, fat and bad cholesterol.
然而，如果你坐在椅子或沙发上，一切都不是白费:在一项研究中，参与者每隔半小时运动100秒，就会打断他们的坐姿，其结果是血糖、脂肪和坏胆固醇水平降低。
Another exceptionally informative part of the book discusses the damage-and-repair cycle brought on by exercise.
书中另一个非常有见地的部分讨论了运动带来的损伤和修复循环。
Lieberman explains more clearly than I've ever read what exercise does to the body and how the body then begins to repair itself afterwards.
利伯曼的解释比我读过的任何文章都要清楚，运动对身体的影响以及身体在运动后如何开始自我修复。
Briefly put, exercise unleashes a flood of waste products and unstable oxygen molecules that compromise cells' function.
简而言之，运动会释放出大量的废物和不稳定的氧分子，危及细胞的功能。
Following a workout, the body slowly begins to repair the damage, through a suite of anti-inflammatory and cleanup responses.
在锻炼之后，身体会通过一系列抗炎和清理反应慢慢开始修复损伤。
Often, this repair process works so well that it leads to a state of better health in the body overall.
通常情况下，这个修复过程非常有效，它会使整个身体更健康。
This beneficial process evolved in an evolutionary context of physical activity, as carried out by our ancestors.
这一有益的过程是在身体活动的进化背景下进化而来的，就像我们的祖先所做的那样。
Lieberman makes a superb guide for anyone wishing to understand why it can be hard to commit to exercising and why we should do it anyway.
利伯曼为那些希望理解为什么很难坚持锻炼以及为什么我们无论如何都要锻炼的人做了一个极好的指南。
问题
文中提到的每日步数多少以下会被认为是久坐？
留言回复正确答案，前五名朋友可以获得红包奖励哦，赶快来试试吧！
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