新的研究發(fā)現(xiàn)，每天需要40分鐘“中等強(qiáng)度到高強(qiáng)度”的體育鍛煉，才能抵消10個(gè)小時(shí)的久坐。
New study finds that up to 40 minutes of “moderate to vigorous intensity” physical exercise every day is required to balance out 10 hours of sitting still. (n=44,370)
譯文簡(jiǎn)介
研究人員對(duì)44370名男女進(jìn)行了長(zhǎng)達(dá)4.0至14.5年的跟蹤研究，研究期間3451名參與者死亡(7.8%的死亡率)。
正文翻譯
44?370 men and women were followed for 4.0 to 14.5 years during which 3451 participants died (7.8% mortality rate). Associations between different combinations of moderate-to-vigorous intensity physical activity (MVPA) and sedentary time were analysed at study level using Cox proportional hazards regression analysis
Results Across cohorts, the average time spent sedentary ranged from 8.5?hours/day to 10.5?hours/day and 8?min/day to 35?min/day for MVPA.
研究人員對(duì)44370名男女進(jìn)行了長(zhǎng)達(dá)4.0至14.5年的跟蹤研究，研究期間3451名參與者死亡(7.8%的死亡率)。研究人員分析了中到高強(qiáng)度體力活動(dòng)和久坐時(shí)間之間的關(guān)聯(lián)
平均久坐時(shí)間為8.5小時(shí)/天至10.5小時(shí)/天的試驗(yàn)參與者，中到高強(qiáng)度體力活動(dòng)為8分鐘/天至35分鐘/天。與參照組(最高體力活動(dòng)/最低久坐時(shí)間)相比，中到高強(qiáng)度體力活動(dòng)時(shí)間越低，久坐時(shí)間越長(zhǎng)，死亡風(fēng)險(xiǎn)越高。
Conclusion Higher sedentary time is associated with higher mortality in less active individuals when measured . About 30–40?min of MVPA per day attenuate the association between sedentary time and risk of death.
結(jié)論：在運(yùn)動(dòng)較少的個(gè)體中，較高的久坐時(shí)間與較高的死亡率相關(guān)。每天大約30-40分鐘的中到高強(qiáng)度體力活動(dòng)降低了久坐時(shí)間和死亡風(fēng)險(xiǎn)之間的關(guān)聯(lián)。
結(jié)論：在運(yùn)動(dòng)較少的個(gè)體中，較高的久坐時(shí)間與較高的死亡率相關(guān)。每天大約30-40分鐘的中到高強(qiáng)度體力活動(dòng)降低了久坐時(shí)間和死亡風(fēng)險(xiǎn)之間的關(guān)聯(lián)。
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All things considered, this is not a bad ratio. 40 minutes to counteract 10 hours comes out to 4 minutes of "moderate to vigorous intensity" per hour of sitting.
綜合考慮，這個(gè)比例還算不錯(cuò)。運(yùn)動(dòng)40分鐘可以抵消靜坐10個(gè)小時(shí)，也就是每坐1個(gè)小時(shí)就需要4分鐘“中等到高等強(qiáng)度”的鍛煉。
I did a 45 minute cycle class today, so I get 11.25 hours of carefree sitting!
我今天騎了45分鐘的自行車(chē)，所以我可以放心坐11.25個(gè)小時(shí)!
原創(chuàng)翻譯：龍騰網(wǎng) http://m.nxnpts.cn 轉(zhuǎn)載請(qǐng)注明出處
Dude same, after running for 5km, my body is aching even though I've been running the same length for 3 years now.
老兄，在跑完5公里后，我全身都感到疼痛，盡管我已經(jīng)堅(jiān)持跑步3年了。
I’d highly suggest some strength training, stretching more. I’m a big guy and I’ve gotten to about an 11 min per mile 5k and can do them back to back days. I know it’s not fast, but steady wins the race.
I noticed doing strength training and proper stretching significantly helped me run 35 mins non stop.
我強(qiáng)烈建議進(jìn)行一些力量訓(xùn)練，多做些伸展運(yùn)動(dòng)。我是一個(gè)大塊頭，我把跑步速度控制在一公里11分鐘，我可以一直以這個(gè)速度跑下去。我知道速度不快，但穩(wěn)健才是關(guān)鍵。
我注意到做力量訓(xùn)練和適當(dāng)?shù)纳煺惯\(yùn)動(dòng)，對(duì)我連續(xù)跑35分鐘有很大幫助。
Exercising for 40 minutes isn't too tough, it's having to do it every day. There's always at least one day a week I'm too tired to do anything but crash when I get home, or it's too hot to exercise, or whatever
鍛煉40分鐘并不是太難，每天堅(jiān)持才難。每周總有那么一天，我累得什么都不想做，一到家就癱倒，或者天氣太熱不能鍛煉，等等
Making it an every day thing requires a change in mentality. Its hard to start that. Much harder to wake up every day and try to drag yourself to a treadmill. That has been my experience, having gone from totally sedentary to 500+ or so exercise hours per year
I think thats a big part of the American obesity problem, I think there's a lot of people that view exercise as this extraordinary thing, that normal life doesn't need to include it. But we are evolved to hunt and gather, which involves a lot of physical activity. You take that away, and the human body has to grapple with an unnatural state, and your health suffers as a result
讓鍛煉成為一件每天都必做的事情，需要心態(tài)上的改變。開(kāi)始很難，堅(jiān)持每天醒來(lái)后把自己拖到跑步機(jī)上更難。我個(gè)人也是從長(zhǎng)時(shí)間久坐，轉(zhuǎn)變到每年運(yùn)動(dòng)500小時(shí)以上的時(shí)間
我認(rèn)為缺乏鍛煉是美國(guó)肥胖問(wèn)題的一個(gè)重要原因，有很多人認(rèn)為鍛煉很費(fèi)事，正常生活中不需要鍛煉。但我們是從狩獵和采集模式進(jìn)化而來(lái)，這種模式伴隨很多體力活動(dòng)。如果你不這樣做，人體就會(huì)陷入一種不自然的狀態(tài)，你的健康也會(huì)因此受損
I grew up in the country and never walked my dogs, but as an adult living in the city it became apparent to me that short little jaunts around the block weren't nearly enough for my 20 pound schipperke, so I take him to destinations every day. That might be the beach, or a nice hike, but we always move for at least an hour, but at least three times a week we go 6+ miles.
I am very obese and struggle with improving my diet, this increase in exercise hasn't helped me lose weight, but it has drastically reduced persistant pain, lowered my heart rate, and made it so I no longer get winded doing everyday tasks.
我在鄉(xiāng)下長(zhǎng)大，從來(lái)沒(méi)有遛過(guò)狗，但作為一個(gè)住在城市里的成年人，我很明顯地意識(shí)到，在街區(qū)附近轉(zhuǎn)悠遠(yuǎn)遠(yuǎn)不夠遛我那20磅重的狗，所以我每天都帶它去遠(yuǎn)一點(diǎn)的地方?？赡苁呛?，或者一次愉快的徒步旅行，我們每次至少走一個(gè)小時(shí)，每周我們至少三次要走6英里以上的路程。
我非常胖，正在努力改善我的飲食，增加鍛煉并沒(méi)有幫助我減肥，但鍛煉大大減少了肥胖帶來(lái)的持續(xù)性疼痛，降低了我的心率，使我每天工作時(shí)不再出現(xiàn)喘不過(guò)氣的情況。
It’s also not good to exercise every day (unless you’re a professional athlete who has trainers/people monitoring you and exceptional physical fitness). I have a rigorous fitness schedule but part of that rigor involves two days off a week. Rest is a necessary part of an active lifestyle
每天鍛煉也不好(除非你是專(zhuān)業(yè)運(yùn)動(dòng)員，有教練/旁人監(jiān)督你，身體健康狀況良好)。我有嚴(yán)格的健身計(jì)劃，但每周要休息兩天。休息是健康生活的必要組成部分
Americans are obese because we live in cities designed around cars.
美國(guó)人肥胖是因?yàn)槲覀兩钤趪@汽車(chē)設(shè)計(jì)的城市里。
There was much less obesity in the 50s, 60s and 70s but the car culture was booming. I don’t love auto-centric urban planning but I don’t think this fully explains obesity.
在50、60、70年代，肥胖人數(shù)要少得多，但汽車(chē)文化卻在蓬勃發(fā)展。我不喜歡城市規(guī)劃以汽車(chē)為中心，但我認(rèn)為這并不能完全解釋美國(guó)的肥胖問(wèn)題。
And we eat too much of the wrong foods. And we're overworked and don't sleep enough. And we're emotionally unwell. And we have poor healthcare access.
We're fat for lots of reasons.
我們吃了太多不健康的食物。我們工作過(guò)度，睡眠不足。情緒不佳。醫(yī)療條件不佳。
我們肥胖有很多原因。
I know plenty of fit people that own a car and live in a metropolis. Obese people are obese because they justify their laziness.
我認(rèn)識(shí)很多健康的人，他們有一輛車(chē)，住在大都市。肥胖的人總是為自己的懶惰辯護(hù)。
The obesity problem in America is purely drinking too much soda and eating too much food problem.
You'd be surprised to know... Countries where obesity is the lowest (Asia), are countries where no-one really exercises. My skinny af girlfriend wouldn't even walk 50 meters, she'd take a her scooter and drive it right on the pavement of wherever she wanted to go.
The quality of food is also not an issue, most Asian countries technically have very unhealthy high sugar diets, but they simply don't eat as much!
Unless you change the diet there will be no change, if fat Americans exercise, they will just eat more... And if you change the diet you don't even need the exercise..
美國(guó)的肥胖問(wèn)題純粹是喝了太多蘇打水和吃了太多食物。
你會(huì)驚訝地發(fā)現(xiàn)…肥胖率最低的國(guó)家(亞洲)，真正健身鍛煉的人數(shù)并不多。我那瘦骨嶙峋的女朋友甚至50米都走不動(dòng)，她會(huì)在人行道上開(kāi)著她的電動(dòng)車(chē)，去她想去的任何地方。
食品也不是問(wèn)題，大多數(shù)亞洲國(guó)家都有非常不健康的高糖飲食，但他們吃的并不多!
除非你改變飲食，否則不會(huì)有任何改變，如果肥胖的美國(guó)人鍛煉，他們只會(huì)吃得更多……如果你改變了飲食，你甚至不需要運(yùn)動(dòng)。
Look at photos of people pre 1990s - generally way slimmer than people of similar ages today. Active childhoods, less sedentary jobs, reasonable work hours and less Screentime. If you made it past mid 50s (cancers/heart disease) you generally lived to a decent age. Generations these days are almost born into obesity.
看看20世紀(jì)90年代以前的人的照片——通常比今天的同齡人要苗條得多。玩耍的童年，較少的久坐，合理的工作時(shí)間，很少盯著屏幕。如果你活到50多歲(沒(méi)有癌癥/心臟病)，那你一般會(huì)活到自己滿(mǎn)意的年齡。如今，很多人一出生就患有肥胖癥。
I really feel this when I see kids today riding around on electric scooters and bikes.
當(dāng)我看到現(xiàn)在的孩子們騎著電動(dòng)車(chē)和自行車(chē)時(shí)，我真的有同感。
Lifespan is longer now but healthspan is much shorter. The average 40 year old is a wreck now compared to the 1970s eg: obesity, joint issues etc. I know many 75 year olds in better health than the 40yos. Everyone did more cardio before the 1990s. Source: photos and talking to older people.
現(xiàn)在的壽命更長(zhǎng)了，但健康壽命卻短得多。與20世紀(jì)70年代相比，現(xiàn)在40歲的人簡(jiǎn)直就是個(gè)廢物，比如肥胖、關(guān)節(jié)問(wèn)題等。我知道很多75歲的人比40歲的人更健康。20世紀(jì)90年代之前，每個(gè)人都做了更多的有氧運(yùn)動(dòng)。
The amount of people who don't know anything about the food they're eating is insane.Then you look at their diet and their snacking alone is 1000 calories.
有很多人對(duì)他們吃的食物一無(wú)所知，簡(jiǎn)直是瘋了?？纯此麄兊娘嬍?，單是零食就有1000卡路里。
Actually you don’t change peoples behaviors, but what can be done is change peoples environments.
So building more walkable, bike-friendly cities where people can incorporate exercise into their routines without going out of their way to devote time and money to one discrete activity would be best for systemic fitness
事實(shí)上，你不能改變?nèi)藗兊男袨椋梢宰龅氖歉淖內(nèi)藗兊沫h(huán)境。
因此，建設(shè)更適合步行、騎行的城市，讓人們可以把鍛煉融入日常生活，而不必特意把時(shí)間和金錢(qián)花在鍛煉活動(dòng)上，這對(duì)身體健康是最好的
Many, many people devote far greater than 40 minutes of their non-working hours each day to staring at a screen.
I’m not judging (I come home from work and sit on the couch plenty), but time isn’t the issue. It’s a simple lack of desire.
很多人每天在非工作時(shí)間里盯著屏幕的時(shí)間遠(yuǎn)遠(yuǎn)超過(guò)40分鐘。
我不是在說(shuō)教(我經(jīng)常下班回家坐在沙發(fā)上)，但時(shí)間不是問(wèn)題。人們只是單純的缺乏鍛煉欲望。
this is a hard truth that people don't want to hear.
這是一個(gè)人們不想聽(tīng)到的殘酷事實(shí)。
Jocko willix(an ex navy seal commander) has a great quote and mantra, discipline equals freedom. It really is true when u exercise discipline for the things you need/want to accomplish you find freedom in the rest of your day/life
Jocko willix(前海豹突擊隊(duì)指揮官)有一句名言:紀(jì)律等于自由。確實(shí)，當(dāng)你為你需要/想要完成的事情鍛煉時(shí)，你會(huì)在接下來(lái)的日子/生活中找到自由
I bought a standing desk and an under the desk treadmill so I can walk and work/game at the same time. Seems to work out quite well so far.
我買(mǎi)了一張站立式辦公桌和一臺(tái)跑步機(jī)，這樣我就可以一邊走路一邊工作/游戲了。到目前為止，一切都很順利
So many people drive cars to work when they could be riding bikes instead—cycling is cheaper, better for the environment, and better for your health.
很多人開(kāi)車(chē)上班，而他們本可以騎自行車(chē)——騎自行車(chē)更便宜，對(duì)環(huán)境更有利，對(duì)你的健康也更好
People would rather binge watch Netflix series for 5+ hours straight than devote just 1 hour for exercise. They care more about shows than their own personal well being. I used to do the same I now exercise for 1.5 hours everyday while watching my favorite shows. I also run for around 10km every alternate day after work.
人們寧愿連續(xù)看5個(gè)多小時(shí)的電視劇，也不愿意花1個(gè)小時(shí)來(lái)鍛煉身體。比起個(gè)人幸福，他們更關(guān)心節(jié)目。我以前也是這樣，現(xiàn)在我每天一邊看我最喜歡的節(jié)目，一邊鍛煉1.5個(gè)小時(shí)。下班后，我每隔一天會(huì)跑大約10公里。
原創(chuàng)翻譯：龍騰網(wǎng) http://m.nxnpts.cn 轉(zhuǎn)載請(qǐng)注明出處
they're not willing to sacrifice leisure. The vast majority (obviously not all) of people have at least 3-5 hours a day after work and getting necessities done. Sitting and watching TV really isn't that satisfying when it comes down to it. The time flies and you hardly remember it, and rarely feel satisfied afterwards.
人們不愿意犧牲休閑時(shí)間來(lái)鍛煉。絕大多數(shù)人(顯然不是所有人)每天下班后至少有3-5小時(shí)的空閑時(shí)間。而且坐著看電視體驗(yàn)并不好。時(shí)間過(guò)得飛快，你幾乎感覺(jué)不到，看完電視后心理也很少會(huì)得到滿(mǎn)足感。
原創(chuàng)翻譯：龍騰網(wǎng) http://m.nxnpts.cn 轉(zhuǎn)載請(qǐng)注明出處
This is sadly true, because we've been conditioned to just sit on our *ss and just eat or just watch a screen or worse both.. really its such a nice feeling being outdoors..
這是很可悲的事實(shí)，我們已經(jīng)習(xí)慣于坐在沙發(fā)上吃東西，看手機(jī)/電視屏幕。人們應(yīng)該出去活動(dòng)一下。在戶(hù)外的感覺(jué)真的很好。
If you make health and fitness a priority, you work it in no matter how busy you are. The problem lays in many many people not having fitness as a priority at all
如果你把健康和健身放在首位，不管你有多忙，你都要抽時(shí)間鍛煉。問(wèn)題在于許多人根本沒(méi)有把健身放在首位
I think a lot of it has to do with how we sit with our knees bent. It puts a lot of demand on the cardiovascular system in our legs, especially when you stay like that for long periods without moving around to help the blood flow.
我認(rèn)為久坐的危害很大程度上在與我們彎曲著膝蓋。特別是當(dāng)你長(zhǎng)時(shí)間保持這種狀態(tài)不走動(dòng)，無(wú)法促進(jìn)血液流動(dòng)時(shí)，它對(duì)我們腿部的心血管系統(tǒng)有很大影響。
I started to work off the lockdown weight gain three months ago. I'm doing 40mins to an hour of cardio or strength training per day and started eating clean. Weight and fat percentages are dropping noticeably, muscle is increasing, and that's with a job that requires me sitting at my computer often more than 10 hours a day. Honestly I'm surprised at how much progress can be made in less than 7 hours per week of exercise.
三個(gè)月前我就開(kāi)始減肥了，我每天做40分鐘到一個(gè)小時(shí)的有氧運(yùn)動(dòng)或力量訓(xùn)練，并且開(kāi)始吃健康食物。體重和脂肪比例明顯下降，肌肉在增加，而我的工作需要我每天坐在電腦前超過(guò)10個(gè)小時(shí)。說(shuō)實(shí)話(huà)，我對(duì)每周少于7小時(shí)的鍛煉能取得如此大的進(jìn)步感到驚訝。
Yeah, remember "sitting is the new smoking"? It always seemeds to me that sitting what's the least unhealthy part of a sedentary lifestyle. My dad's sits 8 hours at work and sits when it comes home, but he's also a marathon runner who runs about an hour a day, which makes up for the sitting and even somewhat bad eating habits.
還記得"久坐是另一種類(lèi)型的吸煙"嗎?在我看來(lái)，久坐是生活方式中最不健康的方式。我爸爸上班的時(shí)候坐著8個(gè)小時(shí)，回家的時(shí)候也坐著，但他也是一個(gè)馬拉松運(yùn)動(dòng)員，每天跑一個(gè)小時(shí)，這抵消了他的久坐隱害，甚至不健康的飲食習(xí)慣。
This is what got me to start lifting and rowing again. I can't believe just exactly how weak I became by doing nothing but sitting on my ass for the entire length of the pandemic.
I noticed it being more difficult than it should be to just stand up off the couch from a sitting position, and one day after squatting down to pick something up, I almost had to put my hand on the floor to balance and get back up.
It was a huge wake-up call and I'm back to lifting 3 days per week and rowing on the other days.
這就是我再次開(kāi)始舉重和劃船的原因。我簡(jiǎn)直不敢相信，在整個(gè)疫情期間，我什么都不做，只是干坐著，身子越來(lái)越差。
直到一天，我發(fā)現(xiàn)從沙發(fā)上站起來(lái)比以前困難得多。蹲下來(lái)?yè)鞏|西時(shí)我不得不把手放在地板上保持平衡，然后再站起來(lái)。
這是一個(gè)巨大的警鐘，于是我恢復(fù)了每周3天舉重，其他日子劃船的鍛煉計(jì)劃。
Why rowing in particular if i may ask? Is rowing superior to other cardio in some way or do you just enjoy it more?
我想問(wèn)一下，為什么選擇劃船?劃船在某些方面優(yōu)于其他有氧運(yùn)動(dòng)，還是你只是更喜歡它?
works your core, legs, arms, and back if I remember correctly
Makes it easy to listen to music or an audiobook or see a screen. And it works more muscle groups than running.
可以鍛煉你的核心肌群，腿，手臂和背部肌肉
鍛煉時(shí)聽(tīng)也可以聽(tīng)音樂(lè)、聽(tīng)有聲書(shū)或看屏幕。它比跑步更能鍛煉肌肉群。
You just convinced me to buy a rowing machine, my poor wallet
你剛說(shuō)服我買(mǎi)了一臺(tái)劃船機(jī)，我可憐的錢(qián)包又空了。
Swimming is better. It's extremely low impact as the buoyancy of the water removes pressure off your joints and you use all muscles in your body. If you have access to a pool or a swim spa, do this.
其實(shí)游泳更好。這是一項(xiàng)對(duì)身體沖擊很低的運(yùn)動(dòng)，因?yàn)樗母×p輕了你關(guān)節(jié)的壓力，而且你在游泳時(shí)可以鍛煉到全身的肌肉。如果你有游泳池或溫泉，可以試試。
Lemme just go check my hours logged in world of warcraft.... Hmm I should be dead.
讓我看看我在魔獸世界上的時(shí)間記錄吧....嗯，我應(yīng)該死了。
原創(chuàng)翻譯：龍騰網(wǎng) http://m.nxnpts.cn 轉(zhuǎn)載請(qǐng)注明出處
moderate intensity
Walking two miles in 30 minutes.
Biking five miles in 30 minutes.
Swimming laps for 20 minutes.
Running one and a half miles in 15 minutes.
Doing water aerobics for 30 minutes.
Playing volleyball for 45 minutes.
Playing basketball for 20 minutes.
Jumping rope for 15 minutes.
Walking stairs for 15 minutes.
Washing your car for 45 minutes to an hour.
Gardening for 30 to 45 minutes.
Raking leaves for 30 minutes.
Dancing for 30 minutes.
中等強(qiáng)度的鍛煉強(qiáng)度
三十分鐘走兩英里
三十分鐘騎五英里。
游泳二十分鐘。
十五分鐘跑了一英里半。
做三十分鐘水中有氧運(yùn)動(dòng)。
打四十五分鐘的排球。
打二十分鐘的籃球。
跳繩十五分鐘。
走十五分鐘樓梯。
洗車(chē)四十五分鐘到一個(gè)小時(shí)。
做三十到四十五分鐘園藝。
耙葉三十分鐘。
跳舞三十分鐘。
原創(chuàng)翻譯：龍騰網(wǎng) http://m.nxnpts.cn 轉(zhuǎn)載請(qǐng)注明出處
The best way to make it stick is find an exercise you really enjoy doing. There are tons of options out there. I've tried the gym and I hate it. I also really don't like running, especially because I live in a city with awful pollution. When I play drums, my whole body sweats, it's something I look forward to, and I can go for at least an hour. Same with skateboarding.
最好的堅(jiān)持方法是找到一項(xiàng)你真正喜歡做的運(yùn)動(dòng)。有很多選擇。我試過(guò)健身房，但我討厭它。我也真的不喜歡跑步，尤其是因?yàn)槲易≡谝粋€(gè)污染嚴(yán)重的城市。當(dāng)我打鼓的時(shí)候，我全身都在出汗，這是我很喜歡的事情，我至少可以打一個(gè)小時(shí)鼓。玩滑板也一樣。
7000 steps is the optimal amount of steps per day for longevity
Works out to: 3.4 miles. If walking, that's 1-1.5 hour. If running, that's even less.
每天走7000步是長(zhǎng)壽的最佳步數(shù)。
算下來(lái)是3.4英里。如果步行的話(huà)，需要1-1.5個(gè)小時(shí)。如果跑步的化，那時(shí)間就更少了。
mailmen have lower heart disease
所以郵遞員的心臟病發(fā)病率較低
原創(chuàng)翻譯：龍騰網(wǎng) http://m.nxnpts.cn 轉(zhuǎn)載請(qǐng)注明出處
"Walking can provide a lot of the same benefits of running. But running burns nearly double the number of calories as walking. For example, for someone who's 160 pounds, running at 5 miles per hour (mph) burns 606 calories. Walking briskly for the same amount of time at 3.5 mph burns just 314 calories" Basically, the faster your heartrate, the faster you burn calories.
步行的好處比跑步多。但是跑步燃燒的卡路里幾乎是步行的兩倍。例如，對(duì)于一個(gè)160磅的人來(lái)說(shuō)，以每小時(shí)5英里的速度跑步可以燃燒606卡路里。以每小時(shí)3.5英里的速度快步走同樣的時(shí)間只會(huì)燃燒314卡路里?！被旧希愕男穆试娇?，你燃燒卡路里的速度就越快。
Is it possible that the people didn't die due to inactivity, but were instead more sedentary due to other factors that did contribute to their death? That is, people who are healthier feel better and are therefore more active because they have the energy and vitality to do more activity?
有沒(méi)有可能這些人不是死于不活動(dòng)，而是因?yàn)槠渌蛩囟坏貌痪米?？也就是說(shuō)，健康的人感覺(jué)身體狀況好，因此更活躍，有精力和活力去做更多的運(yùn)動(dòng)？
This is cool, but I've read other studies that have shown that even a small amount of exercise significantly reduces risk of a host of conditions vs. being sedentary all day long.
For some very out of shape or older people, 40 minutes of moderate-to-vigorous physical activity may be daunting. However, they shouldn't just give up. Just do anything to be active even for fifteen minutes a day. Walk the dog, hell, just take a walk and enjoy the outdoors. Especially in an environment full of trees or other green places. Other research even shows that spending time in park-like or natural environments can improve your mood. Particularly if you suffer from certain mental illnesses!
Bottom line: get off your butt, go outside, and walk, even if it's just for a little while. Once you recognize the benefits, then start thinking about longer periods or even more intense physical activity. Walk before you run.
我讀過(guò)其他研究表明，與整天久坐相比，即使是少量的鍛煉也能顯著降低患各種疾病的風(fēng)險(xiǎn)。
對(duì)于一些身材非常不好或年紀(jì)較大的人來(lái)說(shuō)，40分鐘中等到劇烈的體育鍛煉可能是令人望而生畏的。然而，他們不應(yīng)該就這么放棄。任何輕度適量的鍛煉都可以，哪怕每天只有15分鐘。遛狗，散步，享受戶(hù)外生活吧。特別是在滿(mǎn)是樹(shù)木或其他綠色環(huán)境中。其他研究甚至表明，花時(shí)間在公園或大自然環(huán)境中可以改善你的情緒。尤其是如果你患有某些精神疾病的話(huà)！
所以站起來(lái)，出去走走，哪怕只是一小會(huì)兒。一旦你認(rèn)識(shí)到鍛煉的好處，就開(kāi)始考慮更長(zhǎng)的時(shí)間，甚至更劇烈的體育鍛煉。先走再跑。
原創(chuàng)翻譯：龍騰網(wǎng) http://m.nxnpts.cn 轉(zhuǎn)載請(qǐng)注明出處
previous research that basically said sitting for more than 4 hours a day was correlated with increase in all-cause mortality and that no amount of exercising would offset it.
For example, the US Centers for Disease Control and Prevention recommends adults do moderate-intensity aerobic exercise for two hours and 30 minutes every week, plus muscle strengthening activities on two or more days a week.
As total sedentary time increased, so did early death by any cause, the results indicated. Overall then, participants' risk of death grew in tandem with total sitting time duration -- no matter their age, sex, race, body mass index or exercise habits.
Finally, people who frequently sat for more than 90 minutes at a stretch had a nearly two-fold greater risk of death than those who almost always sat for less than 90 minutes at a stretch, he said.
some scientists theorize that more sitting leads to reductions in insulin sensitivity, while others believe net calorie expenditures decline as sitting increases.
"Persons with uninterrupted sedentary bouts of 30 minutes or more had the highest risk for death if total sedentary time also exceeded 12.5 hours per day," noted Alter. "Conversely, in those whose daily sedentary volumes were low, uninterrupted bout lengths had little if any associated effects on mortality."
By teasing out these two threads, the findings show excessive sitting is bad and even worse if it is accumulated in lengthy, uninterrupted bouts throughout the day, noted Alter.
The longer the duration of sitting, the more negative the impact on our cardiovascular health."
Steinbaum, who was not involved in the study, said moving around every 30 minutes is recommended.
Asked if, say, a standing desk might be helpful for those who work desk jobs, Diaz said "there is limited evidence to suggest that standing is a healthier alternative to sitting."
"So if you have a job or lifestyle where you have to sit for prolonged periods, the best suggestion I can make is to take a movement break every half hour," said Diaz. "Our findings suggest this one behavior change could reduce your risk of death."
我記得之前的研究表明，每天坐著超過(guò)4小時(shí)與死亡率增加相關(guān)，再多的鍛煉也無(wú)法抵消這一影響。
美國(guó)疾病控制與預(yù)防中心建議成年人每周進(jìn)行2小時(shí)30分鐘的中等強(qiáng)度有氧運(yùn)動(dòng)，外加每周兩天或兩天以上的肌肉強(qiáng)化活動(dòng)。
研究結(jié)果表明，隨著久坐時(shí)間的增加，任何原因?qū)е碌脑缤鲆矔?huì)增加?？偟膩?lái)說(shuō)，無(wú)論參與者的年齡、性別、種族、身體質(zhì)量指數(shù)或鍛煉習(xí)慣如何，他們的死亡風(fēng)險(xiǎn)與坐著時(shí)間是的長(zhǎng)短時(shí)正向關(guān)。
經(jīng)常坐著超過(guò)90分鐘的人的死亡風(fēng)險(xiǎn)，幾乎是經(jīng)常坐著少于90分鐘的人的兩倍。
一些科學(xué)家推斷，久坐會(huì)導(dǎo)致胰島素敏感性降低，而另一些科學(xué)家則認(rèn)為，隨著久坐時(shí)間的增加，凈卡路里消耗也會(huì)下降。
奧爾特指出:“如果每天總久坐時(shí)間也超過(guò)12.5小時(shí)，持續(xù)久坐30分鐘或更長(zhǎng)時(shí)間的人死亡的風(fēng)險(xiǎn)最高。”“相反，那些每天久坐時(shí)間較低的人，與死亡率之間沒(méi)有任何相關(guān)?！?br /> 研究結(jié)果表明，久坐不利于健康，如果一天中長(zhǎng)時(shí)間不間斷地久坐，情況會(huì)更糟。
久坐的時(shí)間越長(zhǎng)，對(duì)心血管健康的負(fù)面影響就越大。建議每30分鐘就活動(dòng)一次。
當(dāng)被問(wèn)及站立式辦公桌是否對(duì)伏案工作的人有幫助時(shí)，研究人員說(shuō):“有限的證據(jù)表明站立是比坐著更健康的選擇。”
研究人員還說(shuō):“如果你的工作或生活方式需要長(zhǎng)時(shí)間坐著，我能給出的最好建議是每半個(gè)小時(shí)休息一下?！薄拔覀兊陌l(fā)現(xiàn)表明，這一行為可以降低死亡風(fēng)險(xiǎn)?！?/b>
Lifestyle habits are sometimes very difficult to change for a lot of reasons. If I had lots of people regularly around me who also were visibly enthusiastic about fitness and living well, from a young age until now, I would very likely have adopted values similar to their own. I'd probably be in incredible shape. That's a kind of privilege, in a way. Not everyone is fortunate like that. That's not to excuse their choices, but it helps to provide context for why some might not be interested or informed.
由于很多原因，生活習(xí)慣有時(shí)很難改變。如果我身邊有很多人從小到大對(duì)健身和生活充滿(mǎn)熱情，我很可能會(huì)接受和他們相似的價(jià)值觀(guān)。我的身材可能會(huì)非常好。在某種程度上，這是運(yùn)氣。并不是每個(gè)人都如此幸運(yùn)。我并不是為他們的選擇開(kāi)脫，而是為什么有些人可能對(duì)鍛煉不感興趣或不知道鍛煉的好處。
Like a good diet for one person might be broccoli for dinner every night, but if you just copy that, you might give it up of you don't like broccoli. But if you've looked at what a good diet might mean, what you can be happy eating, what works for your schedule, etc. And landed on broccoli, thats much better even if you cook it with some butter
一個(gè)好的飲食習(xí)慣可能是每天晚上只吃西蘭花，但如果你只是枯燥的復(fù)制這種做法，你可能會(huì)因?yàn)椴幌矚g西蘭花而放棄。但如果你研究過(guò)什么是好的飲食，什么是快樂(lè)的飲食，什么適合你的作息等等。那么即使你用黃油烹飪西蘭花，效果也會(huì)更好。
原創(chuàng)翻譯：龍騰網(wǎng) http://m.nxnpts.cn 轉(zhuǎn)載請(qǐng)注明出處
I just started running 20 min a day on the treadmill 2 weeks ago. Was feeling pretty good too....well...maybe i'll just start doing 40 min then.
兩周前我才開(kāi)始每天在跑步機(jī)上跑20分鐘。感覺(jué)很好....那我接下來(lái)跑40分鐘吧。
Ramp it up slowly. Doubling your workout immediately might lead to injury.
慢慢增加。突然加倍鍛煉可能會(huì)導(dǎo)致受傷。