每天快走11分钟，身体会发生哪些变化？研究：早逝风险减少10%

2023-03-03 09:03

一个人连续静坐超过90分钟，或者一天当中累积的静坐时间超过了8小时，就算久坐。

根据世卫组织，久坐是生活方式中四大致死因素之一，全球每年近200万人的死亡与久坐有关。每天坐着超4小时的人与少于2小时的人相比，因心脑血管疾病死亡的危险性增加80%。

如何化解久坐的危害？一项发表在《英国运动医学杂志》上的研究发现，每天做11分钟（每周75分钟）的中等强度运动，足以降低全球范围内十分之一的早逝风险。这相当于每周75分钟的中等强度活动，是英国国家医疗服务体系推荐的每周运动150分钟的一半。

An 11-minute brisk walk every day could prevent one in 10 premature deaths worldwide, according to the largest ever study of its kind. This equates to 75 minutes of moderate intensity activity a week, half the weekly 150 minutes recommended by the NHS. The results were published in the British Journal of Sports Medicine.

图源：IC

中等强度的体育活动被定义为提高心率、加快呼吸，但不至于快到无法说话的活动。快走、跳舞、骑自行车、打网球或爬山都是不错的选择。

Moderate-intensity physical activity is defined as activity that raises the heart rate and makes people breathe faster, but not so fast they cannot speak. Brisk walking, dancing, riding a bike, playing tennis or hiking are all good choices.

剑桥大学的科学家们查看了196项研究的数据，涉及超过3000万成人参与者，平均随访时间为10年。

Scientists largely from the University of Cambridge in the United Kingdom looked at data from 196 studies, amounting to more than 30 million adult participants who were followed for 10 years on average.

图源：IC

该研究发现，与不运动的人相比，每周进行150分钟或每天22分钟中高等强度运动的成年人死亡风险降低31%，死于心血管疾病的风险降低29%，死于癌症的风险降低15%。

The study mainly focused on participants who had done the minimum recommended amount of 150 minutes of exercise per week, or 22 minutes per day. Compared with inactive participants, adults who had done 150 minutes of moderate-to-vigorous aerobic physical activity per week had a 31% lower risk of dying from any cause, a 29% lower risk of dying from cardiovascular disease and a 15% lower risk of dying from cancer.

“如果每周150分钟的中等强度运动让你望而却步，那么我们的研究结果可能是个好消息。运动总比不运动好。”MRC流行病学部门的Soren Brage博士说，每周75分钟是一个比较好接受的起始值，适应之后可以根据个人情况逐步增加时长。

研究人员发现，即使只做了最低推荐运动量的一半，也可降低死亡风险。每周累积75分钟的中等强度活动，或每天11分钟的活动可将早逝的风险降低23%，还能将患心血管疾病的风险降低17%，患癌症的风险降低7%。

Even people who got just half the minimum recommended amount of physical activity benefited. Accumulating 75 minutes of moderate-intensity activity per week — about 11 minutes of activity per day — was associated with a 23% lower risk of early death. Getting active for 75 minutes on a weekly basis was also enough to reduce the risk of developing cardiovascular disease by 17% and cancer by 7%.

贝尔法斯特女王大学的莱安德罗·加西亚博士强调，适度的活动不一定限于人们通常认为的锻炼，例如运动或跑步。“有时候，只需要改掉一些习惯。例如，尝试步行或骑车而不是开车去学习或工作的地方，亦或是和孩子们一起玩耍。”

Dr Leandro Garcia, of Queen’s University Belfast, emphasised that moderate activity did not have to involve what people normally thought of as exercise, such as sports or running. “Sometimes, replacing some habits is all that is needed. For example, try to walk or cycle to your work or study place instead of using a car, or engage in active play with your kids or grandkids,” he said.