保持腳部健康的步行貼士
1. Keep a good posture
1.保持良好的姿勢
Walking tall without leaning forward too much helps you keep a good posture and reduces the pressure put on your feet. Avoid swinging your arms too hard and keep your body straight. By maintaining proper posture, you are able to actively use the muscles of your legs and hips, reducing the foot pain.
昂首挺胸走路，不過度前傾，有助于保持良好的姿勢，而且可以緩解腳部的壓力。要盡量避免過于用力擺動手臂，保持身體直立。通過保持良好的姿勢，你就能積極使用你的腿部和臀部的肌肉，緩解腳的疼痛。
2. Stop blisters before they start
2.防止腳部起水泡
Band-aid anti-blister sticks or solid lubricants are an effective weapon against blisters. However, it is best to invest in a pair of high-quality shoes that will reduce your risk of blisters and other foot issues. If you walk a lot during the day, opt for the walking shoes like sneakers or flats to protect your heels and toes from the painful swellings.
防止起水泡的創可貼或者固體潤滑劑，都是有效防止水泡的好方法。然而，最好的辦法就是花錢買一雙高質量的鞋子，以此來降低起水泡的風險以及其他腳部問題。如果你在整天的時間里走路很多，要選擇像膠底運動鞋或者平底鞋之類的適合走路的鞋子，防止你的腳跟和腳趾頭出現腫痛。
3. Keep your body hydrated
3.保持身體水分充足
Prevention is better than correction so make sure you drink enough water throughout the day to prevent or heal cracked feet. Apply a moisturizer before bedtime if the skin on your feet is overly dry. It is a lot easier to walk when your heels and toes are hydrated and healthy rather than dry and cracked.
防患于未然要比出現問題再矯正要好得多，所以要確保你整天都能喝足夠多的水，防止或者緩解足裂。如果你腳上的皮膚過于干燥，可以在睡覺之前涂上一些潤滑霜。當你的腳跟和腳趾頭水分充足而且很健康的時候，要比你的腳干燥和皸裂的時候，更容易走路得多。
4. Take short breaks
4.短暫休息
When you walk long distances, taking short breaks is a must to avoid muscle soreness and foot pain. Do some foot muscle stretches before, during, and after walking just like you stretch before your workout.
當你走了很長的路，短暫休息一下，避免肌肉酸痛和腳疼，非常必要。在走路之前，之中和之后，都可以做一些腳部肌肉伸展，就像你在鍛煉身體之前做的那些伸展一樣。
Sip your water every 10 minutes and roll your shoulders several times forward and backward whenever you feel the body stiffness. Do not finish your walking session with sitting or lying; do a few stretches to avoid injuries and pains.
當你感覺身體有點僵硬的時候，每10分鐘就稍微喝一點水，然后前后聳肩多次。不要在走路結束之后立馬坐著或者躺著；要做一些伸展運動來避免受傷和疼痛。
1. Keep a good posture
1.保持良好的姿勢
Walking tall without leaning forward too much helps you keep a good posture and reduces the pressure put on your feet. Avoid swinging your arms too hard and keep your body straight. By maintaining proper posture, you are able to actively use the muscles of your legs and hips, reducing the foot pain.
昂首挺胸走路，不過度前傾，有助于保持良好的姿勢，而且可以緩解腳部的壓力。要盡量避免過于用力擺動手臂，保持身體直立。通過保持良好的姿勢，你就能積極使用你的腿部和臀部的肌肉，緩解腳的疼痛。
2. Stop blisters before they start
2.防止腳部起水泡
Band-aid anti-blister sticks or solid lubricants are an effective weapon against blisters. However, it is best to invest in a pair of high-quality shoes that will reduce your risk of blisters and other foot issues. If you walk a lot during the day, opt for the walking shoes like sneakers or flats to protect your heels and toes from the painful swellings.
防止起水泡的創可貼或者固體潤滑劑，都是有效防止水泡的好方法。然而，最好的辦法就是花錢買一雙高質量的鞋子，以此來降低起水泡的風險以及其他腳部問題。如果你在整天的時間里走路很多，要選擇像膠底運動鞋或者平底鞋之類的適合走路的鞋子，防止你的腳跟和腳趾頭出現腫痛。
3. Keep your body hydrated
3.保持身體水分充足
Prevention is better than correction so make sure you drink enough water throughout the day to prevent or heal cracked feet. Apply a moisturizer before bedtime if the skin on your feet is overly dry. It is a lot easier to walk when your heels and toes are hydrated and healthy rather than dry and cracked.
防患于未然要比出現問題再矯正要好得多，所以要確保你整天都能喝足夠多的水，防止或者緩解足裂。如果你腳上的皮膚過于干燥，可以在睡覺之前涂上一些潤滑霜。當你的腳跟和腳趾頭水分充足而且很健康的時候，要比你的腳干燥和皸裂的時候，更容易走路得多。
4. Take short breaks
4.短暫休息
When you walk long distances, taking short breaks is a must to avoid muscle soreness and foot pain. Do some foot muscle stretches before, during, and after walking just like you stretch before your workout.
當你走了很長的路，短暫休息一下，避免肌肉酸痛和腳疼，非常必要。在走路之前，之中和之后，都可以做一些腳部肌肉伸展，就像你在鍛煉身體之前做的那些伸展一樣。
Sip your water every 10 minutes and roll your shoulders several times forward and backward whenever you feel the body stiffness. Do not finish your walking session with sitting or lying; do a few stretches to avoid injuries and pains.
當你感覺身體有點僵硬的時候，每10分鐘就稍微喝一點水，然后前后聳肩多次。不要在走路結束之后立馬坐著或者躺著；要做一些伸展運動來避免受傷和疼痛。
