多少运动量最利于长寿?

有充分的证据表明，有规律的体育活动与降低心血管疾病和过早死亡的风险相关。2018年，美国卫生和公共服务部的《美国人身体活动指南》建议成年人每周至少进行150-300分钟的中等体力活动或每周75-150分钟的剧烈体力活动，或两种强度的等效组合。

It is well documented that regular physical activity is associated with reduced risk of cardiovascular disease and premature death. In 2018, the United States Department of Health and Human Services' Physical Activity Guidelines for Americans recommended that adults engage in at least 150-300 minutes/week of moderate physical activity or 75-150 minutes/week of vigorous physical activity, or an equivalent combination of both intensities.

根据发表在美国心脏协会期刊《循环》上的一项新研究，在30年的随访期内，对超过10万名参与者的分析发现，每周进行两到四倍于目前推荐量的适度或剧烈体育活动的成年人，死亡率显著降低。每周进行两到四倍推荐量的剧烈体力活动的人减少了21-23%，而每周进行两至四倍建议量的适度体力活动的人数减少了26-31%。

An analysis of more than 100,000 participants over a 30-year follow-up period found that adults who perform two to four times the currently recommended amount of moderate or vigorous physical activity per week have a significantly reduced risk of mortality, according to new research published today in the American Heart Association's flagship, peer-reviewed journal Circulation. The reduction was 21-23% for people who engaged in two to four times the recommended amount of vigorous physical activity, and 26-31% for people who engaged in two to four times the recommended amount of moderate physical activity each week.

研究人员分析了从两项大型前瞻性研究中收集的超过10万名成年人的死亡率数据和医疗记录：1988-2018年的全女性护士健康研究和全男性健康专业人员随访研究。研究对象中63%为女性。30年随访期间，他们的平均年龄为66岁，平均体重指数（BMI）为26 kg/m2。

Researchers analyzed mortality data and medical records for more than 100,000 adults gathered from two large prospective studies: the all-female Nurses' Health Study and the all-male Health Professionals Follow-up Study from 1988-2018. Participants whose data were examined were 63% female. They had an average age of 66 years and an average body mass index (BMI) of 26 kg/m2 over the 30-year follow-up period.

运动数据报告为过去一年中每周用于各种体育活动的平均时间。中等活动定义为步行、低强度运动、举重和健美操。剧烈运动包括慢跑、跑步、游泳、骑自行车和其他有氧运动。

Exercise data was reported as the average time spent per week on various physical activities over the past year. Moderate activity was defined as walking, lower-intensity exercise, weightlifting and calisthenics. Vigorous activity included jogging, running, swimming, bicycling and other aerobic exercises.

此外，在报告参与超过推荐最低活动水平四倍的成年人中，未发现有害心血管健康影响。以前的研究发现，长期高强度耐力运动，如马拉松、铁人三项和长距离自行车赛，可能会增加心血管不良事件的风险，包括心肌纤维化、冠状动脉钙化、心房颤动和心脏猝死。

In addition, no harmful cardiovascular health effects were found among the adults who reported engaging in more than four times the recommended minimum activity levels. Previous studies have found evidence that long-term, high-intensity, endurance exercise, such as marathons, triathlons and long-distance bicycle races, may increase the risk of adverse cardiovascular events, including myocardial fibrosis, coronary artery calcification, atrial fibrillation and sudden cardiac death.

然而，以超过建议每周最低水平四倍的水平进行长期高强度体力活动（每周300分钟）或中等强度体力活动（每周600分钟）并不能进一步降低死亡风险。

However, engaging in long-term, high intensity physical activity (300 minutes/week) or moderate intensity physical activity (600 minutes/week) at levels more than four times the recommended weekly minimum did not provide any additional reduction in risk of death.

Lee说：“我们的研究提供了证据，指导个人在一生中选择适当的体育活动量和强度，以保持整体健康。”。“我们的研究结果支持当前的国家体育活动指南，并进一步表明，通过进行中高水平的中等或剧烈活动或两者结合，可以获得最大的益处。”

"Our study provides evidence to guide individuals to choose the right amount and intensity of physical activity over their lifetime to maintain their overall health," Lee said. "Our findings support the current national physical activity guidelines and further suggest that the maximum benefits may be achieved by performing medium to high levels of either moderate or vigorous activity or a combination."

Journal Reference:

Dong Hoon Lee, Leandro F.M. Rezende, Hee-Kyung Joh, NaNa Keum, Gerson Ferrari, Juan Pablo Rey-Lopez, Eric B. Rimm, Fred K. Tabung, Edward L. Giovannucci. Long-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of US Adults. Circulation, 2022; DOI: 10.1161/CIRCULATIONAHA.121.058162

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