日常锻炼一小步,远离病痛一大步

Well now, just how little exercise do you think you need to do? Not very much, it would seem.

现在，你觉得自己需要多少运动量呢？看起来并不是很多。

Less than 10 minutes of brisk walking a day could counteract disability in older people leading to safer walking and less difficulty with daily activities such as bathing and dressing.

每天快走10分钟可缓解老年人的行动障碍，使他们走路更安全、更容易进行洗澡和穿衣等日常活动。

A new study shows just a little bit of fast-paced activity each day for those with osteoarthritis (OA) can keep them fit enough to cross the street safely.

一项新研究表明，对于骨关节炎患者而言，每天快走几分钟即可使他们保持健康，安全过马路。

The study looked at more than 1,500 adults from the National Osteoarthritis Initiative between 2008 and 2017. OA occurs when the cartilage becomes worn out. More than 8.75 million Brits suffer from it, mostly over 65, and it's a top cause of disability in senior citizens.

这项研究调查了2008至2017年参加国家骨关节炎计划的1500多名成年人。骨关节炎是由软骨退化损伤导致的。英国大约有875万名骨关节炎患者，大多数患者都年逾65，这也是老年人行动障碍的首要原因。

Around two in five people with OA will become disabled due to arthritis of the hips, knees, ankles and feet. It turns out, however, that it's easier for older adults to perform daily tasks with less than 10 minutes a day of moderate to vigorous activity - only about an hour in total each week.

由于髋关节炎、膝关节炎、脚踝关节炎和脚关节炎，大约五分之二的骨关节炎患者会变成残障人士。然而，结果表明，每天适度或剧烈活动10分钟左右，老年人的日常生活就会更轻松--每周大约一小时。

Participants who did get in an hour had an 85% reduced risk of walking too slowly to cross a street safely and around 45% reduced risk of having difficulty bathing or dressing.

每周锻炼一小时的受试者因为走路缓慢而无法安全过街的风险降低了85%，洗澡或穿衣的困难度降低了45%。

"We were very excited to see that the amount of activity that distinguished people who stayed independent from those who didn't was substantially less than the standard recommendation [150 minutes per week by the NHS]," said Professor Dunlop at Northwestern University, US.

美国西北大学邓洛普（Dunlop）教授说道："我们很兴奋的看到，区分受试者是否独立的运动量远低于标准建议量（英国国家医疗服务体系建议每周150分钟）。"

The team followed up the participants four years later and found that nearly a quarter of adults who weren't performing the weekly hour of exercise were walking too slowly to cross the street safely.

该研究团队在接下来的四年内对受试者进行了跟进，他们发现：对于每周未能达到一小时运动量的受试者而言，近四分之一受试者走路太慢，无法安全过街。

Additionally, more than 20% said they were having difficulty carrying out their morning routines. "This is less than 10 minutes of moderate activity a day," said Prof Dunlop.

此外，超过20%的受试者表示他们难以完成晨间活动。"这是每天适度运动低于10分钟的结果，"邓洛普教授说道。

"We want people to do as much as they can but, if they're hesitant, I want to see that they can partake in a little activity and ?experience benefits."

"我们希望患者尽可能的多做运动，但如果他们有所迟疑，我希望他们能适度锻炼，体验锻炼带来的益处。"