每天跑步10分鐘可以降低27%的早逝風(fēng)險

每天跑步10分鐘可以降低27%的早逝風(fēng)險

Almost every morning that it isn't a blizzard, I try and get out and run for at least half an hour, longer on weekends. I've often joked that I'm trying to outrun old age. It turns out that it's not a joke at all; a new study published in the British Journal of Sports Medicine found that running lowers your risk of early death from all causes by 27 percent.

幾乎每天早上，只要不是暴風(fēng)雪，我都會出門跑至少半個小時，周末會跑得更長。我經(jīng)常開玩笑說，我想要逃避衰老。事實(shí)證明，這根本不是一個笑話;《英國運(yùn)動醫(yī)學(xué)雜志》上發(fā)表的一項(xiàng)新研究發(fā)現(xiàn)，跑步能將各種原因?qū)е碌脑缢里L(fēng)險降低27%。

With a view like this one in Vancouver, running seems easier. (Photo: Lloyd Alter)

And while I'm busy grinding away all these hours, it turns out that how much you run doesn't make a whole lot of difference; 50 minutes a week is enough.

當(dāng)我忙著消磨這些時間的時候，我發(fā)現(xiàn)你跑多少步并沒有多大區(qū)別;每周50分鐘就足夠了。

Running can be hard when you're older, and a lot of people think they can't do it. One running expert, Christina Macdonald, the author of "Run Yourself Fit," says our bodies can cope.

當(dāng)你變老的時候，跑步可能會很困難，很多人認(rèn)為他們做不到?！杜懿浇∩怼芬粫淖髡?、跑步專家克里斯蒂娜·麥克唐納說，我們的身體可以應(yīng)付。

Look how far I ran! But ignore how long I took; I stopped in the middle. (Photo: Lloyd Alter)

This is true, it does take time to adjust. After spending the summer in my rowing shell, I started running in September and I thought my hip was shot, and then my knee. I built it up every week. Yesterday, I did a serious run, and never felt a thing.

這是真的，調(diào)整是需要時間的。在我的劃船殼里度過了一個夏天之后，我在9月份開始跑步，我覺得我的臀部和膝蓋都中彈了。我每周都鍛煉。昨天，我認(rèn)真地跑了一圈，什么感覺都沒有。

It's also true that it's important to know how to run properly. A few years ago I was having a lot of trouble with my knee, and thought my running days were over. I went to The Runner's Academy in Toronto, where physiotherapist Lindsay completely changed the way I run, from longer strides to much shorter ones that didn't have me putting my foot way forward. I even got to train on a machine named Alter. She also suggested that the impact on my joints was proportional to the weight applied to them, and I've been working on reducing that, too.

知道如何正確地運(yùn)行也是很重要的。幾年前，我的膝蓋有很多問題，我以為我跑步的日子已經(jīng)結(jié)束了。我去了多倫多的跑步者學(xué)院，那里的理療師林賽徹底改變了我跑步的方式，從大踏步跑變成了短距離跑，這讓我無法前進(jìn)。我甚至在一臺名叫Alter的機(jī)器上接受了訓(xùn)練。她還指出，對關(guān)節(jié)的影響與施加在關(guān)節(jié)上的重量成正比，我也一直在努力減少這種影響。

An Alter on the Alter. (Photo: Lindsay Scott)

But even if you can't run, another study found that almost any exercise of any kind makes a big difference. It has a long title, but a short conclusion, as interpreted by Medical Express: "People who walked or gardened 10 minutes to an hour each week had an 18-percent lower risk of death from any cause compared to full-on couch potatoes." So 2.5 to five hours weekly resulted in a 31 percent reduction in risk. The more the merrier, but every little bit helps.

但是，即使你不會跑，另一項(xiàng)研究發(fā)現(xiàn)，幾乎任何一種運(yùn)動都會帶來很大的不同。它的標(biāo)題很長，但結(jié)論很短，正如《醫(yī)學(xué)快訊》所解釋的那樣:“與整天泡在沙發(fā)上的懶人相比，每周散步或打理花園10分鐘至1小時的人死于各種原因的風(fēng)險降低了18%。”因此，每周工作2.5到5個小時可以降低31%的患病風(fēng)險。越多越好，一點(diǎn)一滴都有幫助。

Assuming causality of the associations we observed, both low and high levels of physical activity (PA) have beneficial effects on all-cause and cause-specific mortality risk. Importantly, vigorous PA has added benefits for reducing mortality compared with moderate PA. Promoting PA of any intensity and amount is an important approach to reducing mortality risk in the general population.

假設(shè)我們觀察到的關(guān)聯(lián)存在因果關(guān)系，那么無論低水平還是高水平的體育活動(PA)都對所有原因和特定原因的死亡風(fēng)險有有益的影響。重要的是，與中度PA相比，重度PA在降低死亡率方面有更多的好處。推廣任何強(qiáng)度和劑量的PA是降低普通人群死亡風(fēng)險的重要途徑。

So even if you can't get out there and run, get out there and walk. Get out there and garden. Get out there and do anything; studies show that it makes a difference. It certainly has for me.

所以即使你不能跑出去，也要走出去。出去到花園里去。走出去，做任何事;研究表明，這是有區(qū)別的。對我來說的確如此。