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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%
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.
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.
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.
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.
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%.
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.
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