每天適度鍛煉一小時(shí) 降低久坐的健康風(fēng)險(xiǎn)
A new study recommends that people who work in a sedentary, office situation should get an hour of "brisk exercise" every day to offset the risk of early death.
一項(xiàng)最新研究建議，在辦公室久坐工作的人應(yīng)該每天適度運(yùn)動(dòng)一小時(shí)，以抵消掉早死的風(fēng)險(xiǎn)。
The recommendations were published in the journal Lancet, which also reported that heart disease, diabetes and some cancers caused by a sedentary lifestyle cost the global economy $67.5 billion every year.
這些建議刊登在《柳葉刀》期刊上，同時(shí)也報(bào)道稱，因?yàn)榫米鸬男呐K病、糖尿病和某些癌癥每年要花掉全球經(jīng)濟(jì)的675億美元。
Lack of activity is also linked to some 5.3 million deaths each year, even more than smoking.
缺乏運(yùn)動(dòng)也與每年530萬例死亡有關(guān)，這一數(shù)字甚至超過了吸煙。
The U.S. Centers for Disease Control and Prevention recommends adults get 150 minutes of moderate aerobic exercise per week in addition to two hours of muscle strengthening per week.
美國疾病控制與預(yù)防中心建議，成年人除了每周兩小時(shí)的肌肉訓(xùn)練以外，還要做150分鐘中等強(qiáng)度的有氧運(yùn)動(dòng)。
"For many people who commute to work and have office-based jobs, there is no way to escape sitting for prolonged periods of time," said lead author Professor Ulf Ekelund, of the Norwegian School of Sports Sciences, Norway and the University of Cambridge. "For these people in particular, we cannot stress enough the importance of getting exercise, whether it’s getting out for a walk at lunchtime, going for a run in the morning or cycling to work. An hour of physical activity per day is the ideal, but if this is unmanageable, then at least doing some exercise each day can help reduce the risk."
"對(duì)很多坐通勤上下班、坐辦公室的人來說，久坐是無法避免的。"本研究的`首席作者、挪威運(yùn)動(dòng)科學(xué)學(xué)院和劍橋大學(xué)教授伍爾夫·艾克路德說道。"對(duì)這些人，我們尤其要強(qiáng)調(diào)運(yùn)動(dòng)的重要性，不管是午餐時(shí)間出去散步、早上跑步還是騎自行車上班都可以。每天一小時(shí)的體育運(yùn)動(dòng)是理想狀態(tài)，不過如果做不到的話，起碼每天適當(dāng)做些運(yùn)動(dòng)，可以降低風(fēng)險(xiǎn)。"
For the study, researchers looked at 13 previous studies on the impact of inactivity. Study subjects were classified according to the amount of activity they reported, with some reporting less than 5 minutes a day to 60 - 75 minutes a day.
為了做這項(xiàng)研究，研究人員看了此前關(guān)于缺乏運(yùn)動(dòng)的影響的13個(gè)研究。研究對(duì)象根據(jù)各自上報(bào)的運(yùn)動(dòng)量進(jìn)行分組，從每天運(yùn)動(dòng)少于5分鐘到每天運(yùn)動(dòng)60-75分鐘都有。
They found that those who sat for 8 hours a day, but got the recommended amount of exercise reduced their chances of a premature death compared even to those who sat less but were not active.
他們發(fā)現(xiàn)，每天坐8小時(shí)、但是按照建議每天做運(yùn)動(dòng)的人，其早死的幾率甚至比那些坐得時(shí)間少、但是不怎么運(yùn)動(dòng)的人還要低。
"There has been a lot of concern about the health risks associated with today’s more sedentary lifestyles," says Ekelund. "Our message is a positive one: it is possible to reduce - or even eliminate - these risks if we are active enough, even without having to take up sports or go to the gym."
"隨著現(xiàn)在久坐的生活習(xí)慣越來越普遍，關(guān)于健康的憂慮也越來越多。"艾克路德說，"我們的建議是樂觀的：如果運(yùn)動(dòng)得足夠多，減少甚至消除健康風(fēng)險(xiǎn)是有可能的，你甚至都不用特意去體育館進(jìn)行鍛煉。"
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