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俗諺說：「飯後百步走，能活九十九」，步行對身體的健康助益極大，是溫和的運動方式，運動傷害也少，世界衛生組織WHO也發表了步行對人類是最好運動方式，而長期規律地定時定量健走，對人體的好處就會漸漸顯現。

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margin_bottom_small=”5px” margin_left_small=”” margin_top=”25px” margin_right=”” margin_bottom=”5px” margin_left=”” margin_top_mobile=”25px” margin_bottom_mobile=”5px” text_color=”” animated_text_color=”” gradient_font=”no” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ highlight_color=”” style_type=”default” sep_color=”” link_color=”” link_hover_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 日期 [/fusion_title][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”center” hide_on_mobile=”small-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”12px” fusion_font_family_text_font=”” 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background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” render_logics=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”true” border_position=”all” first=”false”][fusion_title title_type=”text” rotation_effect=”bounceIn” display_time=”1200″ highlight_effect=”circle” loop_animation=”off” highlight_width=”9″ highlight_top_margin=”0″ before_text=”” rotation_text=”” highlight_text=”” after_text=”” title_link=”off” link_url=”” link_target=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” 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雙腳是最健康的交通工具

. 起初沒有步行習慣的人，要從改變移動方式開始，如果你是習慣將行程抓得很緊的人，試著將時間空出來，把行程改得鬆散一點，因為改成步行，時間一定需要比較長，才能不慌不忙地享受步行樂趣。 帶上耳機，聽著喜歡的音樂或電台，或是輕聲哼著歌，聽著蟲鳴鳥叫，從家裡、學校、辦公室出發，你可以試著步行到目的地或公車站、捷運站。 假設你家非常便捷，走個3～5分鐘就到站，試著多走一到兩站再搭交通工具，通常可以創造10～20分鐘的步行時間，也可以嘗試將自家為圓心，每天向不同方位步行，探索住家附近的小事物。 習慣了平日搭乘的交通工具或習慣走的路線，卻也常匆匆忽略路旁景致唷！開始步行後會帶來煥然一新的感受，你會發現自己很能走，原本以為走不到的距離，在自在的步伐和踏實的腳步下輕鬆完成，原本懶得走那10分鐘的路程，時光也意外地「咻」一下過去，這些成就感將會激勵你樂於嘗試下一次步行！

從30分鐘開始，越走越上癮

別讓你的步行變成義務，當你開始健走，只是死命地追趕設定的運動目標、嚴守任何你訂下的遊戲規則，失去彈性的作法，會讓健走變成勉強，久而久之心態容易疲倦，就更難堅持下去了。所謂的量力而為，不僅是要衡量體力，心理狀態也是同樣需要關注的。 疲累的時候別勉強自己一定要完成預期目標，試著走一小段路，別胡思亂想，或是計畫著下一件事，然後完全沉靜其中，你會發現心靈越走越沉澱，體能越走越充電，也許只有短暫的10分鐘，卻是越走越上癮。 即便是一天只能有10分鐘走路去車站，10分鐘從一樓爬到6樓、10分鐘走去買便當，10分鐘走去接小孩，10分鐘去超市買東西，每個10分鐘累積起來的，活動量也相當驚人，肯定有立竿見影的效果。 當初想著「要走30分鐘感到遙不可期」的念頭，在專注走路的過程中，超過15分鐘的健走後，腦內開始分泌幸福感（腦內啡），反而越來越快樂，一但意識到時，可能已經完成30分鐘的步行。 當你能夠完成 30分鐘的步行，通常已能完成4千～6千步，體能和習慣也被培養起來，這時坐二望一，完成1小時左右的萬步指日可待。行走健身並非一蹴可幾，只有親身投入其中，才能走出健康。 本文摘自《現在流行健走－行的奇蹟健康法》林婷儀 著。 圖片來源：pexels . [/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_6″ layout=”1_1″ background_position=”left top” background_color=”” border_color=”” border_style=”solid” border_position=”all” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”medium-visibility,large-visibility” center_content=”no” last=”true” min_height=”” hover_type=”none” link=”” element_content=”” first=”false” spacing_left=”2%”][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]