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【转】少坐多动健康长寿Less sitting, more moving tied to living longer

2019-07-22 10:40:28 来源:唐山市抗癌协会 浏览:262
Replacing 30 minutes per day of sedentary time with 30 minutes of physical activity at a light intensity was associated with a 17% lower risk of early death in a study published in the American Journal of Epidemiology on Monday.
周一发表在《美国流行病学杂志》上的一项研究表明,每天30分钟的轻度体力活动代替30分钟的静坐,早期死亡的风险要降低17%。
The study also found that replacing 30 minutes of sedentary time with 30 minutes of moderate to vigorous exercise was associated with a 35% lower risk of early death.
研究还发现,用30分钟中度到剧烈运动代替30分钟的静坐,早期死亡的风险要降低35%。
"If you replace 30 minutes of sitting time with 30 minutes of light-intensity physical activity -- so something just like a casual stroll down the hall -- that still can lower your risk," said Keith Diaz, a certified exercise physiologist and assistant professor of behavioral medicine at Columbia University Medical Center in New York, who was first author of the study.
纽约哥伦比亚大学医学中心(Columbia University Medical Center)的运动生理学家兼行为医学助理教授Keith Diaz(此项研究的第一作者)说:“如果你把30分钟的静坐换成30分钟轻度体力活动,就像在大厅里散步一样,依然可以降低风险。”
"Obviously, it doesn't lower your risk as much as exercise, or as much as moderate to vigorous physical activity, but it still can lower risk, and to us, that was somewhat of a new finding," he said. "Any movement for any length of time is going to give you health benefit, and this is really shifting what we know about physical activity."
他说:“很明显,轻度活动不会像锻炼或中等和强烈体力活动那样,但仍然可以降低风险,对我们来说这是一个新的发现。”任何长时间的运动都会给健康带来好处,这确实改变了我们对体育活动的认识。”
The study included national data on 7,999 people age 45 and older who wore activity monitors to track their sedentary time between 2009 and 2013. The researchers used that data to analyze and simulate the mortality benefits that could be incurred if sedentary time in the data was replaced with physical activity.
这项研究包括7999名45岁及以上人群的数据,这些人在2009年至2013年期间使用活动监视器来记录他们的静坐时间。研究人员使用这些数据来分析和模拟如果数据中的静坐时间被体力活动所取代,可能产生的效益。
The researchers found that replacing sitting time with exercise and movement was associated with a benefit, but replacing prolonged periods of sitting with shorter periods of sitting was not.
研究人员发现,用锻炼和运动代替静坐是有益的,但是用短时静坐代替长期静坐并无益。
"In our previous work, we found that if you take a break every 30 minutes, it will lower your risk from sitting," Diaz said, but the new study didn't show that in the data.
Diaz 说:“在我们之前的研究中,我们发现,如果每30分钟休息一次,静坐的风险就会降低,但新的研究没有在数据中显示出这一点。”
"We went deeper into the data to try to understand that more, and why people who took a movement every 30 minutes had a lower risk of death: It's because they just had more opportunity to move," he said.
他说:“我们更深入地研究了数据,试图进一步了解这一点,以及为什么每30分钟活动一次的人死亡的风险更低:这是因为他们有更多活动的机会。”
The new study had some limitations, including that the researchers found only an association between physical activity and a lower risk of early death, and the finding was based on simulations.
这项新的研究有一定的局限性,包括研究人员只发现体力活动与较低的早期死亡风险之间的联系,而且这项发现是基于模拟。
Overall, Diaz said, he hopes the findings help encourage people to become more active in their daily lives. "You don't have to take 10 minutes' break and go run up and down the stairs," Diaz said.
总的来说,Diaz说,他希望这些研究能鼓励人们在日常生活中更加活跃。他说:“你不需要休息10分钟上下跑楼梯。”
"If you take a 1-minute movement break and instead of going to the bathroom closest to your desk, you go to the bathroom furthest from your desk, maybe that's enough to help you accrue this healthful activity," he said. "Or, if you have a meeting, walk and talk."
他说:“如果你休息一分钟,不去离桌子最近的,而是离你最远的洗手间,也许这就足以帮助你进行有益健康的活动。”或者,如果你有会议,边走边说。”
"One of the things that really jumps out at me is that the basic message is: Physical activity of any intensity is needed and beneficial," said Thomas. "This is really encouraging and should be very encouraging to people."
Thomas说:“真正让我吃惊的是研究传达基本的信息:任何强度的体力活动都是必要的,而且有益的。” “这对人们来说应该非常鼓舞人心。”
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