每天適度鍛鍊一小時 足以降低久坐的健康風險

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.

一項最新研究建議，在辦公室久坐工作的人應該每天適度運動一小時，以抵消掉早死的風險。

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，同時也報道稱，因爲久坐而引起的心臟病、糖尿病和某些癌症每年要花掉全球經濟的675億美元。

Lack of activity is also linked to some 5.3 million deaths each year, even more than smoking.

缺乏運動也與每年530萬例死亡有關，這一數字甚至超過了吸菸。

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.

美國疾病控制與預防中心建議，成年人除了每週兩小時的肌肉訓練以外，還要做150分鐘中等強度的有氧運動。

"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、挪威運動科學學院和劍橋大學教授伍爾夫·艾克路德說道。"對這些人，我們尤其要強調運動的重要性，不管是午餐時間出去散步、早上跑步還是騎自行車上班都可以。每天一小時的體育運動是理想狀態，不過如果做不到的話，起碼每天適當做些運動，可以降低風險。"

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.

爲了做這項研究，研究人員看了此前關於缺乏運動的影響的13個研究。研究對象根據各自上報的運動量進行分組，從每天運動少於5分鐘到每天運動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.

他們發現，每天坐8小時、但是按照建議每天做運動的人，其早死的機率甚至比那些坐得時間少、但是不怎麼運動的人還要低。

"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."

"隨着現在久坐的生活習慣越來越普遍，關於健康的憂慮也越來越多。"艾克路德說，"我們的建議是樂觀的：如果運動得足夠多，減少甚至消除健康風險是有可能的，你甚至都不用特意去體育館進行鍛鍊。"