健身其实可以不花钱 长期走路效果胜于去健身房（中英双语）
Walking 'is better than the gym': Long periods of gentle exercise are more beneficial than a high-intensity workout。
据英国《每日邮报》报道，荷兰马斯特里赫特大学研究者发现，长期坚持走路，对身体健康的效果要比去健身房或者做激烈运动更有益。
科学家发现，长时间走路的健康效果比高强度锻炼更好。荷兰一项实验结果显示，低强度锻炼比起一小时的高强度锻炼，能更好地改善人体的胰岛素敏感性和血脂水平，这两个数值是糖尿病和肥胖症的主要诊断指标。
荷兰马斯特里赫特大学（Maastricht University）的研究者，将18名年龄在19至24岁的年轻人分为3组：其中一组每天久坐14小时不运动；第二组坐13小时，做1小时高强度锻炼，最后一组坐6小时、走4小时并站立2小时。结果发现，虽然这些人身体耗费的总能量一致，然而，进行较长时间锻炼的第三组受测者，体内胆固醇和油脂水平要比其他两组有显著改善。
该项实验的论文已经发表于《公共科学图书馆期刊》（PLoS ONE）。
If you have just been to the gym, don't sit down, not for too long anyway.
Scientists have found that long periods of walking could actually be better for you than high intensity exercise.
Low intensity exercise improves insulin sensitivity and blood lipid levels at a better rate than an hour long high octane workout, according to a study published in journal PLOS ONE.
负责该项研究的马斯特里赫特大学教授汉斯·萨维尔贝里博士（Dr. Hans Savelberg）表示：“每天一个小时的身体锻炼，并不能弥补一天中其他时间久坐不动对人体胰岛素敏感性和血脂的负面影响。而用低强度活动来减少久坐不动的时间，例如用悠闲的步伐走路或者站立，都有利于改善静坐时的这几个指标。”
萨维尔贝里博士补充指出，这项新发现强调了每天非静坐时间的重要性：“我们的研究发现说明，人们每天除了需要剧烈锻炼以能保持身体能量均衡外，还应该增加一些简单活动身体的时间。”
These levels are indicators of diabetes and obesity.
Researchers from Maastricht University in Holland, split 18 youngsters aged 19 to 24 into three groups - one sat for 14 hours doing no exercise, the second sat for 13 hours but did an hour of vigorous exercise, and the final group sat for six hours, walked for four and stood for two.
A long walk can significantly improves insulin sensitivity and blood lipid levels (stock photo)
A long walk can significantly improves insulin sensitivity and blood lipid levels (stock photo)
It was found that when energy expended was the same, cholesterol and lipid levels were significantly improved in the group that exercised over a longer period, far more than in the other two groups.
Dr Hans Savelberg, from Maastricht University in Holland, who led the study, said: 'One hour of daily physical exercise cannot compensate for the negative effects of inactivity on insulin sensitivity and plasma lipids if the rest of the day is spent sitting.
'Reducing inactivity by low intensity activities such as walking at a leisurely pace and standing is more effective than physical exercise in improving these parameters in sedentary subjects.
'Our study suggests that in addition to health interventions that stress the importance of spending enough energy to maintain a neutral energy balance, a minimal daily amount of non-sitting time should also be promoted.'
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