每天真的需要走一萬步嗎？
Are 10,000 steps a day really necessary?
Updated at: June 18, 2026 at 12:00 PM
多年來，「日行萬步」一直是各類健康追蹤器的黃金準則。
For years, the goal of reaching 10,000 steps a day has been the golden rule of fitness trackers everywhere.
它實際上源自1965年日本一款名為「萬步計」(Manpo-kei)的計步器行銷活動。
It actually originated in 1965 from a marketing campaign for a Japanese pedometer called the 'Manpo-kei.'
這個名稱翻譯過來就是「一萬步計量器」，是為了在1964年東京奧運前推廣更健康的生活方式，而選擇的一個琅琅上口的整數。
The name translates to '10,000-step meter'—a catchy, round figure chosen to promote a healthier lifestyle ahead of the 1964 Tokyo Olympics.
雖然一萬步是個很棒的目標，但現代研究顯示，您不需要達到這個高門檻也能獲得實際的健康益處。
While 10,000 steps is a great target, modern research suggests you don't need to hit this high mark to see real health benefits.
研究表明，心臟健康和長壽的顯著改善往往出現在每日五千到八千步之間。
Studies show that significant improvements in heart health and longevity often occur between 5,000 and 8,000 steps per day.
最大的健康收獲出現在從久坐不動的生活方式轉變為更活躍的生活方式時，而非執著於達到某個特定且僵化的里程碑。
The biggest health gains appear when transitioning from a sedentary lifestyle to a more active one, rather than trying to hit a specific, rigid milestone.
持之以恆比高步數更重要。
Consistency matters more than a high tally.
請記住，像快走、維持整體健康的飲食和睡眠作息這些因素與步數同樣至關重要。
Remember, factors like walking briskly and maintaining an overall healthy diet and sleep schedule are just as vital as your step count.
最重要的一步僅是比昨天多動一點點就好了。
The most important step is simply to move more than you did yesterday.
