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window.dispatchEvent(hideEvent); } }, 100); }); </script> <div id="login-form" class="fixed inset-0 h-screen w-screen z-50 overflow-y-scroll no-scrollbar bg-white md:bg-page bg-center bg-cover bg-no-repeat flex flex-row items-stretch justify-center lg:justify-start" x-data="loginData" x-cloak x-show="isLoginPanelVisible" @toggle-login-panel.window="toggleLoginPanel($event.detail)"> <button @click="toggleLoginPanel" class="w-6 h-6 hidden sm:block absolute top-8 right-8"> <img class="lg:hidden" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/cross-gray.svg" alt="Close icon" > <img class="hidden lg:block" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/cross-white.svg" alt="Close icon"> </button> <div class="hidden lg:flex flex-grow max-w-1/2 lg:justify-end xl:justify-center px-10"> <div class="max-w-112 text-5xl font-jinxuanlatte leading-tight text-primary-darker pt-1/4 lg:ml-10" x-show="currentSection == 'login'" x-cloak>歡迎回來<br>一起將照顧自己變成習慣</div> <div class="max-w-112 text-5xl font-jinxuanlatte leading-tight text-primary-darker pt-1/4 lg:ml-10" x-show="currentSection == 'register'" x-cloak>免費登記，開展從心出發之旅。</div> </div> <div class="flex-shrink-0 w-full h-full sm:w-133 bg-white flex flex-col items-center px-4 overflow-y-auto" id="login-form-container"> <div class="w-full sm:hidden pt-4"> <img class="w-6 h-6 cursor-pointer float-right" @click="toggleLoginPanel" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/cross-gray.svg" alt="Close icon" > </div> <div class="flex flex-col items-center mb-32 sm:m-auto"> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 pt-4 m-auto" x-cloak x-show="currentSection === 'register'"> <h3 class="font-jinxuanlatte text-2xl leading-tight text-primary-darker mb-4">我們關注你的個人資料私隱</h3> <p class="text-primary-darker mb-4 tracking-tight">我們不會向第三方透露閣下的個人資料；同時你的身份亦不會被辨認。</p> <form method="POST" class="w-full flex flex-col items-stretch" id="register_form"> <div class="relative"> <input type="email" class="rounded-full w-full bg-gray-200 pl-14 pr-3 py-2.5 border-0 placeholder-content-placeholder tracking-normal" placeholder="電郵地址" required name="user_login" x-model="registerForm.content.user_login"> <i class="fa-solid fa-fw fa-envelope absolute top-2.5 left-6 text-content text-base"></i> </div> <div class="relative mt-4"> <input :type="registerForm.isPasswordVisible ? 'text' : 'password'" class="rounded-full w-full bg-gray-200 pl-14 pr-3 py-2.5 border-0 placeholder-content-placeholder tracking-normal" placeholder="密碼 (最少8個英文字母或符號)" name="user_password" minlength="8" required x-model="registerForm.content.user_password" x-ref="registerPassword"> <i class="fa-solid fa-fw fa-lock absolute top-2.5 left-6 text-content text-base"></i> <button class="absolute right-4 inset-y-0 flex items-center justify-center" type="button" @click="registerForm.isPasswordVisible = !registerForm.isPasswordVisible"> <img class="w-5 h-auto" x-show="registerForm.isPasswordVisible" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/hide-pwd.png" alt="Hide password icon"> <img class="w-5 h-auto" x-show="!registerForm.isPasswordVisible" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/show-pwd.png" alt="Show password icon"> </button> </div> <div class="relative mt-4"> <input teype="text" class="rounded-full w-full bg-gray-200 pl-14 pr-3 py-2.5 border-0 placeholder-content-placeholder tracking-normal" placeholder="推薦碼 (如適用)" name="company_code" x-model="registerForm.content.company_code"> <i class="fa-solid fa-fw fa-building absolute top-2 left-6 text-content text-base"></i> <button class="absolute right-4 inset-y-0 flex items-center justify-center company-code-icon" type="button"> <img class="h-4 w-auto" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/info.png" alt="Information icon"> <div class="absolute -right-4 top-10 bg-gray-600 text-white w-72 py-2 px-4 rounded text-xs z-10 company-code-tooltip"> <p class="text-primary-light text-sm text-center mb-2">甚麼是推薦碼？</p> <p class="text-left mb-2">如果你的機構或公司正與 JCTH+ 合作，或你被選為我們的研究參加者，你應該會收到一個代碼，以便我們為你作出後續安排。</p> <p class="text-left">想了解更多？歡迎電郵至 <a href="mailto:info@jcthplus.org" class="text-primary-light underline">info@jcthplus.org</a></p> </div> </button> </div> <div class="my-4 flex flex-row items-center leading-loose"> <input class="h-4 w-4 border border-gray-400 text-primary" type="checkbox" name="opt_out_update" id="checkbox_opt_out_update" x-model="registerForm.content.opt_out_update"> <label class="text-content text-sm ml-3 tracking-tight" for="checkbox_opt_out_update">我不想接收最新消息和活動通知</label> </div> <div id="register-error" x-show="registerForm.error" class="py-2 px-4 bg-red-100 border border-red-200 rounded-xl flex items-center"> <p class="text-content inline text-sm font-medium flex-grow" x-text="registerForm.error"></p> <img class="w-4 h-4 cursor-pointer" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/cross-gray.svg" alt="Close icon" @click.stop="$('#register-error').slideToggle()"> </div> <div class="g-recaptcha mt-2 mx-auto" data-sitekey="6Lcs0ykiAAAAANK6HqkcTcHgRDCHmnGE-eDiyHZg" data-callback="registerRecaptchaCallback" data-expired-callback="registerRecaptchaExpiredCallback" data-error-callback="registerRecaptchaExpiredCallback"></div> <button type="submit" name="auth-submit" value="sign-up" class="text-base font-bold text-white rounded-full h-11 flex items-center justify-center mt-4 bg-start hover:bg-start-dark disabled:opacity-30" :disabled="isRegisterFormSubmitDisabled" x-data="{isLoading:false}" @click="if($('#register_form')[0].checkValidity()) {isLoading = true}"> <svg x-show="isLoading" class="animate-spin h-5 w-5 text-white mx-auto" viewBox="0 0 24 24"> <circle class="opacity-25" cx="12" cy="12" r="10" stroke="currentColor" fill="transparent" stroke-width="4"></circle> <path class="opacity-75" fill="currentColor" d="M4 12a8 8 0 018-8V0C5.373 0 0 5.373 0 12h4zm2 5.291A7.962 7.962 0 014 12H0c0 3.042 1.135 5.824 3 7.938l3-2.647z"></path> </svg> <span x-show="!isLoading">註冊</span> </button> </form> <div class="w-full mt-6 mb-4 text-center">其他註冊方法</div> </div> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 pt-4 m-auto" x-cloak x-show="currentSection === 'login'"> <h3 class="font-jinxuanlatte text-2xl leading-tight text-primary-darker mb-4">來繼續你的旅程</h3> <form method="POST" class="w-full flex flex-col items-stretch" > <div class="relative mt-4"> <input type="text" class="rounded-full w-full bg-gray-200 pl-14 pr-3 py-2.5 border-0 placeholder-content-placeholder tracking-normal" name="user_login" placeholder="電郵地址" x-model="loginForm.content.user_login"> <i class="fa-solid fa-envelope absolute top-2.5 left-6 text-content text-base"></i> </div> <div class="relative mt-4"> <input :type="loginForm.isPasswordVisible ? 'text' : 'password'" class="rounded-full w-full bg-gray-200 pl-14 pr-3 py-2.5 border-0 placeholder-content-placeholder tracking-normal" placeholder="密碼" name="user_password" x-model="loginForm.content.user_password" x-ref="loginPassword"> <i class="fa-solid fa-lock absolute top-2.5 left-6 text-content text-base"></i> <button class="absolute right-4 inset-y-0 flex items-center justify-center" type="button" tabindex="-1" @click="loginForm.isPasswordVisible = !loginForm.isPasswordVisible"> <img class="h-4 w-auto" x-show="loginForm.isPasswordVisible" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/hide-pwd.png" alt="Hide password icon"> <img class="h-4 w-auto" x-show="!loginForm.isPasswordVisible" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/show-pwd.png" alt="Show password icon"> </button> </div> <div class="mt-6 mb-4 flex flex-col sm:flex-row items-start sm:items-center justify-between space-y-4 sm:space-y-0"> <div class="flex flex-row items-center"> <input class="h-4 w-4 border border-gray-400 text-primary" type="checkbox" name="remember" id="login-remember" value="true" x-model="loginForm.content.remember"> <label for="login-remember" class="text-content text-sm ml-2">保持登入</label> </div> <button type="button" class="text-sm text-gray-500 cursor-pointer underline" @click="setCurrentSection('forget-password')">忘記密碼？</button> </div> <div id="login-error" x-show="loginForm.error" class="py-3 px-4 bg-red-100 border border-red-200 rounded-xl flex items-center"> <p class="text-content inline text-sm font-medium flex-grow" x-text="loginForm.error"></p> <img class="w-4 h-4 cursor-pointer" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/cross-gray.svg" alt="Close icon" @click.stop="$('#login-error').slideToggle()"> </div> <div class="g-recaptcha mt-4 mx-auto" data-sitekey="6Lcs0ykiAAAAANK6HqkcTcHgRDCHmnGE-eDiyHZg" data-callback="loginRecaptchaCallback" data-expired-callback="loginRecaptchaExpiredCallback" data-error-callback="loginRecaptchaExpiredCallback"></div> <button type="submit" name="auth-submit" value="sign-in" class="text-base font-bold text-white rounded-full h-11 flex items-center justify-center mt-12 bg-start hover:bg-start-dark disabled:opacity-30" :disabled="isLoginFormSubmitDisabled" x-data="{isLoading: false}" @click="isLoading=true"> <svg x-show="isLoading" class="animate-spin h-5 w-5 text-white mx-auto" viewBox="0 0 24 24"> <circle class="opacity-25" cx="12" cy="12" r="10" stroke="currentColor" fill="transparent" stroke-width="4"></circle> <path class="opacity-75" fill="currentColor" d="M4 12a8 8 0 018-8V0C5.373 0 0 5.373 0 12h4zm2 5.291A7.962 7.962 0 014 12H0c0 3.042 1.135 5.824 3 7.938l3-2.647z"></path> </svg> <span x-show="!isLoading">登入</span> </button> </form> <div class="w-full mt-6 mb-4 text-center">其他登入方法</div> </div> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 m-auto" x-cloak x-show="currentSection === 'register' || currentSection === 'login'"> <div class="w-full flex flex-row justify-center items-center space-x-6"> <div class="flex flex-col items-center space-y-2 w-16"> <button class="text-white bg-facebook rounded-full h-10 w-10 mx-auto flex items-center justify-center" @click="loginWithFacebook"><img loading="lazy" class="w-full h-auto" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/facebook.png" alt="Facebook SSO"></button> <div class="text-content-light text-xs tracking-normal">Facebook</div> </div> <div class="flex flex-col items-center space-y-2 w-16"> <!-- <button class="bg-white border border-gray-500 rounded-full h-10 w-10 flex justify-center items-center" id="btn-sso-google-signup"><img loading="lazy" class="w-7 h-7" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/google.webp" alt="Google SSO"></button> --> <div hidden id="g_id_onload" data-client_id="721583760522-5i6srb2sp6v3uc98ju31vr9appule7s5.apps.googleusercontent.com" data-context="signin" data-ux_mode="popup" data-callback="handleCredentialResponse" data-auto_prompt="false"></div> <div class="g_id_signin" data-type="icon" data-shape="circle" data-theme="outline" data-text="signin_with" data-size="large"></div> <div class="text-content-light text-xs tracking-normal">Google</div> </div> <div class="flex flex-col items-center space-y-2 w-16"> <button class="bg-black rounded-full h-10 w-10 overflow-hidden" @click="loginWithApple"><img loading="lazy" class="h-10 w-10" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/apple.png" alt="Apple SSO"></button> <div class="text-content-light text-xs tracking-normal">Apple</div> </div> </div> </div> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 m-auto" x-cloak x-show="currentSection === 'register' || currentSection === 'login'"> <div class="w-full mt-6 mb-4 text-center" x-text="`大專院校學生${currentSection === 'register' ? '註冊' : '登入'}`"></div> <div class="flex flex-row items-center justify-center flex-wrap"> <a :href="`/cuhk/${currentSection}/`" class="font-bold underline text-primary-darker hover:text-primary mx-3">中文大學</a> <a href="https://sso.cedars.hku.hk/tourHeart/" class="font-bold underline text-primary-darker hover:text-primary mx-3">香港大學</a> <a href="https://tourheart.hkuspace.hku.hk/" class="font-bold underline text-primary-darker hover:text-primary mt-4 mx-3">香港大學專業進修學院</a> <a :href="`/twc/${currentSection}/`" class="font-bold underline text-primary-darker hover:text-primary mt-4 mx-3">東華學院</a> <a href="https://sao.polyu.edu.hk/TourHeart/index_zh.asp" class="font-bold underline text-primary-darker hover:text-primary mt-4 mx-3">香港理工大學</a> </div> </div> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 pb-4 m-auto" x-cloak x-show="currentSection === 'register'"> <p class="text-base text-center my-6 text-content-light">已有帳戶？ <button type="button" class="font-bold underline text-primary-darker hover:text-primary" @click="setCurrentSection('login')">登入</button>.</p> <p class="text-xs text-content-light leading-normal">點擊「註冊」即表示你同意我們的<a href="/terms-and-conditions" target="_blank" class="underline hover:text-primary">使用條款及細則</a>，<a href="/personal-information-collection-statement" target="_blank" class="underline hover:text-primary">個人資料收集聲明</a>，<a href="/privacy-policy" target="_blank" class="underline hover:text-primary">私隱政策</a>，<a href="/cookie-policy" target="_blank" class="underline hover:text-primary">Cookie 政策</a>和<a href="/consent-form" target="_blank" class="underline hover:text-primary">同意書</a>。</p> </div> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 pb-4 m-auto" x-cloak x-show="currentSection === 'login'"> <p class="text-base text-center mt-8 text-content-light">還未有帳戶？ <button type="button" class="font-bold underline text-primary-darker hover:text-primary" @click="setCurrentSection('register')">現在註冊</button>.</p> </div> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 py-4 m-auto" x-cloak x-show="currentSection === 'forget-password'"> <h3 class="font-jinxuanlatte text-2xl leading-tight text-primary-darker mb-5">忘記你的密碼？</h3> <p class="text-primary-darker mb-4 tracking-tight">請輸入你的電郵地址。你將會收到重設密碼的電子郵件。</p> <form method="POST" class="flex flex-col items-stretch"> <div class="relative mt-4 mb-3"> <input type="text" class="rounded-full w-full bg-gray-200 pl-14 pr-3 py-2.5 border-0 placeholder-content-placeholder" name="user_login" placeholder="電郵地址" x-model="loginForm.content.user_login"> <i class="fa-solid fa-envelope absolute top-2.5 left-6 text-content text-base"></i> </div> <div id="reset-password-error" x-show="resetPasswordError" class="py-3 px-4 bg-red-100 border border-red-200 rounded-xl flex items-center"> <p class="text-content inline text-sm font-medium flex-grow" x-text="resetPasswordError"></p> <img class="w-4 h-4 cursor-pointer" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/cross-gray.svg" alt="Close icon" @click.stop="$('#reset-password-error').slideToggle()"> </div> <div class="g-recaptcha mt-2 mx-auto" data-sitekey="6Lcs0ykiAAAAANK6HqkcTcHgRDCHmnGE-eDiyHZg" data-callback="findPwdRecaptchaCallback" data-expired-callback="findPwdRecaptchaExpiredCallback" data-error-callback="findPwdRecaptchaExpiredCallback"></div> <button type="submit" name="auth-submit" value="reset-password" class="text-base font-bold text-white rounded-full h-11 flex items-center justify-center mt-12 bg-start hover:bg-start-dark disabled:opacity-30" :disabled="!loginForm.content.user_login || !$store.loginStore.isRecaptchaVerified.findPassword" x-data="{isLoading:false}" @click="isLoading = true"> <svg x-show="isLoading" class="animate-spin h-5 w-5 text-white mx-auto" viewBox="0 0 24 24"> <circle class="opacity-25" cx="12" cy="12" r="10" stroke="currentColor" fill="transparent" stroke-width="4"></circle> <path class="opacity-75" fill="currentColor" d="M4 12a8 8 0 018-8V0C5.373 0 0 5.373 0 12h4zm2 5.291A7.962 7.962 0 014 12H0c0 3.042 1.135 5.824 3 7.938l3-2.647z"></path> </svg> <span x-show="!isLoading">重設密碼</span> </button> </form> <button type="button" class="font-bold underline text-primary-darker hover:text-primary text-base text-center mt-8" @click="setCurrentSection('login')">返回登入</button> </div> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 py-4 m-auto" x-cloak x-show="currentSection === 'recovery-password-message'"> <h3 class="font-jinxuanlatte text-2xl leading-tight text-primary-darker mb-5">請查看你的電子郵箱</h3> <p class="text-primary-darker mb-5 tracking-tight">請在此輸入電郵中的六位驗證碼和新密碼。</p> <form method="POST" action="/save-my-password" class="flex flex-col items-stretch" id='save-new-password-form'> <div class="flex flex-nowrap items-center justify-between"> <input type="text" class="font-jinxuanlatte text-primary text-lg rounded-xl h-12 w-12 bg-gray-200 p-3 border-0 border-gray-400 text-center focus:outline-none placeholder-content-placeholder" name="reset_password_code[]" maxlength="1" autocomplete="null" x-model="resetPasswordForm.codes[0]" @keyup="inputKeyUp($event)" @keydown="inputKeyDown($event)" @paste="inputPaste($event)" pattern="[0-9]+"> <input type="text" class="font-jinxuanlatte text-primary text-lg rounded-xl h-12 w-12 bg-gray-200 p-3 border-0 border-gray-400 text-center focus:outline-none placeholder-content-placeholder" name="reset_password_code[]" maxlength="1" autocomplete="null" x-model="resetPasswordForm.codes[1]" @keyup="inputKeyUp($event)" @keydown="inputKeyDown($event)" @paste="inputPaste($event)" pattern="[0-9]+"> <input type="text" class="font-jinxuanlatte text-primary text-lg rounded-xl h-12 w-12 bg-gray-200 p-3 border-0 border-gray-400 text-center focus:outline-none placeholder-content-placeholder" name="reset_password_code[]" maxlength="1" autocomplete="null" x-model="resetPasswordForm.codes[2]" @keyup="inputKeyUp($event)" @keydown="inputKeyDown($event)" @paste="inputPaste($event)" pattern="[0-9]+"> <input type="text" class="font-jinxuanlatte text-primary text-lg rounded-xl h-12 w-12 bg-gray-200 p-3 border-0 border-gray-400 text-center focus:outline-none placeholder-content-placeholder" name="reset_password_code[]" maxlength="1" autocomplete="null" x-model="resetPasswordForm.codes[3]" @keyup="inputKeyUp($event)" @keydown="inputKeyDown($event)" @paste="inputPaste($event)" pattern="[0-9]+"> <input type="text" class="font-jinxuanlatte text-primary text-lg rounded-xl h-12 w-12 bg-gray-200 p-3 border-0 border-gray-400 text-center focus:outline-none placeholder-content-placeholder" name="reset_password_code[]" maxlength="1" autocomplete="null" x-model="resetPasswordForm.codes[4]" @keyup="inputKeyUp($event)" @keydown="inputKeyDown($event)" @paste="inputPaste($event)" pattern="[0-9]+"> <input type="text" class="font-jinxuanlatte text-primary text-lg rounded-xl h-12 w-12 bg-gray-200 p-3 border-0 border-gray-400 text-center focus:outline-none placeholder-content-placeholder" name="reset_password_code[]" maxlength="1" autocomplete="null" x-model="resetPasswordForm.codes[5]" @keyup="inputKeyUp($event)" @keydown="inputKeyDown($event)" @paste="inputPaste($event)" pattern="[0-9]+"> </div> <div class="relative mt-5 w-full"> <input :type="resetPasswordForm.isNewPasswordVisible ? 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max-width: 470px; height: auto; max-height: 586px;margin:auto"><br></a></p><p>這位同學分享「喺散步過程中，有啲嘢諗通咗、放低咗。有陣時坐定定，會覺得點解我一個人好似好孤單。<strong>但我邊行路邊睇景，譬如見到條河啲魚兒、好得意嘅樹影，就會同自己講，呢個世界好多嘢值得欣賞</strong>，唔洗淨係著重於我好孤單呢點。」<br></p><p>的確，無論是開心或失落時，透過散步打開自己的感官，捕捉城市的一切，細看自己生活值得欣賞的地方，也能發揮一種療癒力量。</p><p><strong></strong></p><h2><strong>走走路 為身體和心靈充充電</strong></h2><p>隨著步伐，我們開啟各種感官如視覺、聽覺、嗅覺；平凡或美麗的景緻都能帶來溫和的刺激，成為快樂的線索。在日常生活中加入<strong>短時間</strong>的散步，已能夠顯著改善健康：研究指出，<strong>一次午後漫步</strong>已經能夠提升情緒，<strong>抒緩抑鬱焦慮症狀</strong>，當中光線能誘發身體釋放<strong>令人感覺良好的血清素</strong>（serotonin）。而<strong>快步行</strong>更能誘發䆁放<strong>抒緩痛楚的安多酚</strong>（endorphin）、<strong>壓抑「壓力荷爾蒙」皮質醇</strong>（cortisol）的䆁放。</p><p>也有研究指出，<strong>置身於大自然散步</strong>能提升成年人的心情和樂觀態度、與大自然的連繫；並能<strong>緩和壓力、焦慮和消極的過分思考</strong>。醫學期刊《刺針》透過美國疾病管制與預防中心的風險因子監測系統問卷（Behavioral Risk Factors Surveillance System survey），分析約120萬美國人近4年的數據，發現把步行當作日常運動的人，相比不運動的人，感到<strong>有心理負擔的日數減少了17.7%</strong>。</p><p>此外，一項針對香港老年人的研究發現居住在<strong>更適合步行社區</strong>的老人，感到<strong>更少的孤獨感和更高的生活滿意度</strong>，快樂指數也更高；這可能和在社區步行帶來更高的<strong>環境掌控感</strong>（environmental mastery）及<strong>自主性</strong>有關。 </p><p><img src="/wp-content/uploads/2025/01/16235134/132_embodied-self-regulation.webp" alt="walkingincommunity"><br></p><p>外國有心理治療師提倡「散步治療」，治療師邀請接受治療的人<strong>選擇一個喜歡的公園</strong>，將心理諮詢室搬進大自然，增添清新空氣和散步時釋放的安多酚；接受治療的人不只和治療師對話，過程中更會留意自己的步伐和姿態、散步時的自我對話、事後也有記錄散步的日記。</p><p>提倡散步治療的治療師Jonathan Hoban形容，“When you walk amid nature, you look around, and the trees and the sky don’t judge.”（當你在大自然中漫步，環顧周遭的樹兒、遼闊的天空，它們並不會作出任何批判。）</p><p><strong></strong></p><h2><strong>散步中尋找內心的節奏</strong></h2><p>步行的過程，亦可以是<strong>練習靜觀（正念覺察）</strong>的好時機。<strong>專注自己的呼吸和步伐、感受腳掌和地面接觸的感覺、感受地面承受身體重量的感覺、感受步行時雙腳肌肉的感覺</strong>，把注意力帶到呼吸。除了自己，也不妨留意周遭的環境：</p><ul><li>有哪些人和景物是熟悉的？</li><li>在這些熟悉的人和景之外，有沒有哪些人、事、物，一直存在著，但自己是未曾留意到的？</li><li>例如是環境的變化，如四季不同的花草、雲朵的流動、陽光或微風輕拂的溫度、每個與自己擦身而過的人或生命</li></ul><p style="text-align: center;"><img src="/wp-content/uploads/2024/04/boon-run.webp" alt="let's move" style="width: 100%; max-width: 254px; height: auto; max-height: 254px;margin:auto"><br></p><p>在此，邀請你進行一個約8分鐘的靜觀步行練習。</p><audio src="https://www.jcthplus.org/wp-content/uploads/2022/11/A021-安頓練習（靜觀步行練習）_bell-8m13s.mp3" controls=""></audio> <p><br></p><p>散步時，身體在律動，思想在飛馳；能專注於身邊美妙的事物，更能專注於內在最真實的狀態。<br></p><p style="text-align: justify;">散步，也是善待自己的一種方法。</p><p style="text-align: center;"><img src="/wp-content/uploads/2025/02/21022833/IMG_5939.webp" alt="tungfatbuilding"><br></p><p style="text-align: center;">（遊走在大街小巷，散步也讓我們以雙腳探索城市。</p><p style="text-align: center;">上圖為位於堅尼地城海旁的同發大樓。這八層老唐樓十年間被翻新成了一棟高級公寓。）</p><p style="text-align: center;"><img src="/wp-content/uploads/2025/02/21022831/IMG_5011.webp" alt="taihangsaiestate"><br></p><p style="text-align: center;">（即將清拆重建的大坑西邨。）</p><p><strong></strong></p><h2><strong>有關步行的迷思：我們真的需要每天走一萬步嗎？</strong></h2><p>我們從少便被灌輸日行一萬步的概念，可能都會潛而默化地認為如果這天步行不夠一萬步，便不夠健康。但一萬步這標準，其實是1964年東京奧運會開幕前一間賣「萬步計」（Manpo-kei）產品公司的營銷活動。</p><p>哈佛醫學院一項針對70多歲女性的研究中，走路對健康的益處<strong>在7500步左右就穩定下來了</strong>，而不是10000步；雖然研究也指出，多走一些的確是有益健康，因為<strong>步行時要用到腿部、軀幹及背部許多的肌肉</strong>來協調，肌肉周圍的血管被重塑，以輸送更多的氧氣，心臟輸送血液的功能也越來越強。數個月後，這些變化能夠幫助<strong>降低血壓、降低心臟病發作和中風的風險</strong>；步行也幫助<strong>維持骨的密度</strong>，令骨骼更強壯。</p><p>寫到這裡，我要出外走走了，你呢？</p><p><br></p><p><strong> 參考資料： </strong></p><p class="apa"> Chekroud, S. R., Gueorguieva, R., Zheutlin, A. B., Paulus, M., Krumholz, H. M., Krystal, J. H., & Chekroud, A. M. (2018). Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study. <em>The lancet. Psychiatry</em>, 5(9), 739–746. <a class="reference" href="https://doi.org/10.1016/S2215-0366(18)30227-X" target="_self">https://doi.org/10.1016/S2215-0366(18)30227-X</a> </p> <p class="apa"> Ma, J., Lin, P., & Williams, J. (2024). Effectiveness of nature-based walking interventions in improving mental health in adults: A systematic review. Current Psychology: <em>A Journal for Diverse Perspectives on Diverse Psychological Issues</em>, 43(11), 9521–9539. <a class="reference" href="https://doi.org/10.1007/s12144-023-05112-z" target="_self">https://doi.org/10.1007/s12144-023-05112-z</a> </p> <p class="apa"> Yu, R., Cheung, O., Lau, K., & Woo, J. (2017). Associations between Perceived Neighborhood Walkability and Walking Time, Wellbeing, and Loneliness in Community-Dwelling Older Chinese People in Hong Kong. <em>International journal of environmental research and public health</em>, 14(10), 1199. <a class="reference" href="https://doi.org/10.3390/ijerph14101199" target="_self">https://doi.org/10.3390/ijerph14101199</a> </p> <p class="apa"> Lee, I. M., Shiroma, E. J., Kamada, M., Bassett, D. R., Matthews, C. E., & Buring, J. E. (2019). Association of Step Volume and Intensity With All-Cause Mortality in Older Women. <em>JAMA internal medicine</em>, 179(8), 1105–1112. <a class="reference" href="https://doi.org/10.1001/jamainternmed.2019.0899" target="_self">https://doi.org/10.1001/jamainternmed.2019.0899</a> </p> <p class="apa"> Shannon Odell. (2025). <a class="reference" href="https://www.youtube.com/watch?v=eEWa7cpiyD8" target="_self">https://www.youtube.com/watch?v=eEWa7cpiyD8</a> Do you really need to take 10,000 steps a day? TED-Ed. </p> <p class="apa"> BBC News 中文（2021年7月30日）。〈健康與健身：走步鍛煉未必為人知曉的七大好處〉。 <a class="reference" href="https://www.bbc.com/zhongwen/trad/science-58030669" target="_self">https://www.bbc.com/zhongwen/trad/science-58030669</a> </p> </div> <div class="flex flex-row flex-wrap justify-start my-6 gap-3 mt-5 overflow-x-scroll no-scrollbar"> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">從社會看心理健康</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">靜觀</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">微觀心理學</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">自我探索</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">大學生</div> </div> <div class="bg-primary-lightest rounded-3xl p-6 flex flex-row"> <img src="/wp-content/uploads/2024/09/emoji_calm-96x96.webp" class="h-12 w-12 sm:h-16 sm:w-16 rounded-full mr-4 md:mr-8 flex-shrink-0" alt="author profile pic"> <div class="flex-grow"> <p class="text-primary-dark text-base font-medium">Ruby Liu MY</p> <p class="text-primary-dark text-sm mt-2">「賽馬會心導遊+計劃」心理健康推廣主任</p> </div> </div> </div> <div class="hidden lg:flex relative w-88 flex-shrink-0 flex-col justify-start"> <div class="sticky top-20 flex flex-col items-stretch pl-16 xl:pl-24 pt-8 overflow-visible"> <div class="w-full h-44 overflow-hidden"> <img class="w-32 h-auto mx-auto" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/images/tour-guide-boon-zh.png" alt="Boon tour guide image"> </div> <div class="w-full bg-avatar-light rounded-xl flex flex-col p-5 items-center shadow"> <h4 class="text-primary-darker font-jinxuanlatte text-2xl leading-tight">免費登記</h4> <p class="text-primary-darker my-4 text-13 text-center">一站式心理自療平台，紓解情緒，照顧心理健康</p> <button class="bg-primary w-full rounded-full text-white font-bold h-8 flex items-center justify-center px-5 mt-3 hover:bg-primary-dark" @click="$dispatch('toggle-login-panel', '')">開始旅程</button> </div> <div class="flex flex-row items-center justify-center space-x-4 mt-7"> <button class="rounded-full w-8 h-8 flex items-center justify-center border" :class="is_favorited ? 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