一詞日曆：一週運動多長時間才健康？可能比你想的少

2019.06.22

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週六 Saturday

sedentary ['sedntəri] 
adj. 久坐的

圖片來源：視覺中國

eople who spend much of their day sitting may need to move around less than we thought to counteract their sedentary lifestyle, new research shows.

一項最新研究顯示，每天大部分時間都坐着的人，爲了抵消久坐不動的生活方式，所需要的運動時間可能比我們想象的要少。

Our research, published today in the Journal of the American College of Cardiology, found about 20-40 minutes of physical activity a day seems to eliminate most health risks associated with sitting.

我們今天發表在《美國心臟病學會雜誌》上的研究發現，每天大約20-40分鐘的體育鍛煉似乎可以消除與久坐有關的大部分健康風險。

That's substantially lower than the one hour a day a previous study has found.

這大大低於此前一項研究發現的每天一小時。

We spend almost all our waking day sitting, standing, or moving. The health impact of each one of these can be complex.

我們醒着的時候，幾乎整天都是坐着、站着或動着。這些因素對健康的影響是複雜的。

For example, too much standing can lead to lower back problems and even a higher risk of heart disease. But sitting for too long and not moving enough can harm our health.

例如，過多的站立會導致腰背問題，甚至會增加患心臟病的風險。但是久坐不動又會損害我們的健康。

Then there are people who sit for many hours and also get in reasonable amounts of physical activity. For example, someone who has an office job but walks to and from work for 20 minutes each way and runs two to three times a week easily meets the recommended level of physical activity.

還有一些人坐了好幾個小時，也進行了適量的體育活動。例如，有一份辦公室工作，但上下班各步行20分鐘，每週跑步兩到三次的人很容易達到推薦的運動量。

While we know moving is better than sitting, what is far less clear is how much of a good thing (moving) can offset the harms of a bad thing (sitting).

雖然我們知道運動比坐着好，但我們不太清楚的是，一件好事(運動)能在多大程度上抵消一件壞事(坐着)的危害。

That's what we wanted to find out in our study of almost 150,000 Australian middle-aged and older adults.

這就是我們在對15萬名澳大利亞中老年成年人進行的研究中想要發現的。

We followed people enrolled in the 45 and Up Study for nearly nine years. We looked at links between sitting and physical activity with deaths from any cause, and deaths from cardiovascular disease such as heart disease and stroke, over that time. We then estimated what level of moderate-to-vigorous physical activity might offset the health risks of sitting.

我們對45歲及以上的人進行了近9年的跟蹤調查。在這段時間裏，我們研究了坐着和體育活動與任何原因的死亡，以及心臟病和中風等心血管疾病的死亡之間的聯繫。然後，我們估計了適度到劇烈的體育活動所能抵消的久坐帶來的健康風險。

This kind of activity is strenuous enough to get you at least slightly out of breath if sustained for a few minutes. It includes brisk walking, cycling, playing sports or running.

如果持續幾分鐘，這種活動的強度足以讓你至少有點上氣不接下氣。它包括快步走、騎自行車、做運動或跑步。

sedentary ['sedntəri] 
adj. 久坐的

這個詞表示的是“長時間坐”，可能是因爲不喜歡動，也可能是因爲必須要坐。

He has a very sedentary job.

他的工作需要坐很長時間。

He became increasingly sedentary in later life.

到晚年，他變得越來越不愛動了。