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文章一：Optimal Walking Step Count for Health Improvement

Exercise does not always involve going to the gym—walking is also a healthy form of exercise. Dr. Zheng Yuanyu（former attending physician of the Infectious Disease Department at Taipei Veterans General Hospital in Taiwan）stated that if people do not walk, they are usually sitting or lying down, and this inactivity significantly affects physical and mental health, as well as longevity.

Although walking represents only a slight improvement over being sedentary, it is sufficient to activate the core muscles, lower limb muscles, balance coordination, and even cognitive functions. This activation boosts metabolism and cardiovascular function, putting the body into an active mode. Simply put, getting up and walking is the most fundamental form of activity, and it is highly beneficial for health.

How many steps should one take each day? A 2022 meta-analysis found that the optimal number of steps varies by age. This study, which involved over 40,000 participants, indicated that for adults under 60, the lowest mortality risk was associated with taking approximately 8,000 to 10,000 steps per day, with no significant reduction in risk beyond that range. For adults over 60, the lowest mortality risk was associated with taking about 6,000 to 8,000 steps per day.

A 2023 study published in JAMA Network Open, involving more than 3,000 adults, showed that those who walked 8,000 steps or more for just one or two days per week experienced significantly reduced risks of all-cause mortality and cardiovascular mortality.

1. 根據本文敘述，下列何者關於「散步」（或健行）的敘述有誤？

（1）散步有助長壽。
（2）散步能有效增進認知能力。
（3）40歲左右的人，每天建議步行數為6千步。
（4）根據研究，每日走超過8千步，顯著降低心血管問題造成的死亡。

2. 根據本文，儘管散步只是低強度的運動（相較坐著），但它卻能帶來哪些好處？

3. 讀完本文後有何感想？散步或健行也是你平常運動的選項之一？如果是，請分享它對個人健康有何改善或助益。

解答：
1. （3）

2. It is sufficient to activate the core muscles, lower limb muscles, balance coordination, and even cognitive functions（散步足以刺激核心肌群、下肢肌肉、平衡協調能力，甚至認知功能。）

（文章來源：英文大紀元時報）

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The buoyancy of water reduces the load on the joints while providing resistance to increase the intensity of the exercise。（123RF）

文章二：Swimming Reduces Joint Stress and Enhances Cognitive Abilities

Dr. Zheng said that swimming is an excellent aerobic exercise with evident benefits for cognitive function. He explained that essentially all aerobic exercises increase the production of brain-derived neurotrophic factor （BDNF）, a protein that enhances cognitive abilities, learning, and memory. Additionally, these exercises reduce feelings of anxiety and depression, thereby improving mood.

While current research has yet to explain why swimming, as an aerobic exercise, enhances cognitive function better than land-based exercise, consistent results have been observed in both animal and human experiments.

A study on rats found that swimming can improve both short-term and long-term memory. Another study involving individuals aged 65 to 80 discovered that swimming enhances cognitive function and flexibility. Additionally, a comparative study on the effects of swimming and land-based exercise in young adults showed that 20 minutes of moderate-intensity breaststroke swimming improves cognitive function more than land-based exercise, further confirming the unique health benefits of swimming.

Dr. Zheng pointed out that for individuals with joint problems or those who are overweight, swimming may be more suitable than land-based exercises. The buoyancy of water reduces the load on the joints while providing resistance to increase the intensity of the exercise. Additionally, swimming can help asthma patients enhance their breathing and lung capacity, which aids in managing their condition.

1. 根據本文敘述，何者有誤？

（1）游泳有助認知功能發展。
（2）游泳能使心情愉快。
（3）做20分鐘的陸上有氧運動，較游泳更有效增進認知功能。
（4）比起陸上運動，游泳較適合體重過重的人。

2. 根據本文，為何游泳對體重過重或關節有問題的人較適合？

3. 讀完本文後有何感想？除了游泳外，還有哪些運動，也對體重過重或關節有問題的人有益？

解答：
1. （3）

2. The buoyancy of water reduces the load on the joints while providing resistance to increase the intensity of the exercise.（水的浮力不但能減輕關節負荷，還能提供阻力增加運動強度。）

（文章來源：英文大紀元時報）