一周运动多长时间才健康?可能比你想的少!

People who spend much of their day sitting may need to move around less than we thought to counteract their sedentary lifestyle, new research shows.

一项最新研究显示，每天大部分时间都坐着的人，为了抵消久坐不动的生活方式，所需要的运动时间可能比我们想象的要少。

Our research, published today in the Journal of the American College of Cardiology, found about 20-40 minutes of physical activity a day seems to eliminate most health risks associated with sitting.

我们今天发表在《美国心脏病学会杂志》上的研究发现，每天大约20-40分钟的体育锻炼似乎可以消除与久坐有关的大部分健康风险。

That's substantially lower than the one hour a day a previous study has found.

这大大低于此前一项研究发现的每天一小时。

We spend almost all our waking day sitting, standing, or moving. The health impact of each one of these can be complex.

我们醒着的时候，几乎整天都是坐着、站着或动着。这些因素对健康的影响是复杂的。

For example, too much standing can lead to lower back problems and even a higher risk of heart disease. But sitting for too long and not moving enough can harm our health.

例如，过多的站立会导致腰背问题，甚至会增加患心脏病的风险。但是久坐不动又会损害我们的健康。

Then there are people who sit for many hours and also get in reasonable amounts of physical activity. For example, someone who has an office job but walks to and from work for 20 minutes each way and runs two to three times a week easily meets the recommended level of physical activity.

还有一些人坐了好几个小时，也进行了适量的体育活动。例如，有一份办公室工作，但上下班各步行20分钟，每周跑步两到三次的人很容易达到推荐的运动量。

While we know moving is better than sitting, what is far less clear is how much of a good thing (moving) can offset the harms of a bad thing (sitting).

虽然我们知道运动比坐着好，但我们不太清楚的是，一件好事(运动)能在多大程度上抵消一件坏事(坐着)的危害。

That's what we wanted to find out in our study of almost 150,000 Australian middle-aged and older adults.

这就是我们在对15万名澳大利亚中老年成年人进行的研究中想要发现的。

We followed people enrolled in the 45 and Up study for nearly nine years. We looked at links between sitting and physical activity with deaths from any cause, and deaths from cardiovascular disease such as heart disease and stroke, over that time. We then estimated what level of moderate-to-vigorous physical activity might offset the health risks of sitting.

我们对45岁及以上的人进行了近9年的跟踪调查。在这段时间里，我们研究了坐着和体育活动与任何原因的死亡，以及心脏病和中风等心血管疾病的死亡之间的联系。然后，我们估计了适度到剧烈的体育活动所能抵消的久坐带来的健康风险。

This kind of activity is strenuous enough to get you at least slightly out of breath if sustained for a few minutes. It includes brisk walking, cycling, playing sports or running.

如果持续几分钟，这种活动的强度足以让你至少有点上气不接下气。它包括快步走、骑自行车、做运动或跑步。