每小时站起来走动两分钟就能让你活得更久。这是个好消息，因为越来越多的证据表明，久坐会缩短寿命，并进一步增加罹患几种慢性疾病的风险，这些疾病通常与关节炎有关，包括糖尿病、肾病、肥胖和心脏病。
Researchers looked at data from devices that gauge activity levels worn daily for up to a week by 3,626 people in a national health survey. They measured how much time each day participants spent in sedentary and in various low-intensity activities (such as standing) and light-intensity activities (such as walking casually) and moderate to vigorous exercise (such as brisk walking or lifting weights).
Three to four years after the survey, death records of those who had died showed that low-intensity activity didn’t extend lifespan. However, replacing just two minutes every hour of sedentary time with light-intensity activity lowered the risk of premature death by 33%, according to the study, published in the April 2015Clinical Journal of the American Society of Nephrology.
“There are very well-documented health benefits ofmoderate physical activity我怀疑这一原则甚至适用于低强度连续体，”哥伦比亚南卡罗莱纳大学运动科学教授罗素·佩特博士说，他也是制定美国联邦体育活动指南委员会的成员。他与这项研究无关。
“Light-intensity activity isn’t likely to provide all the benefits of more intense activity, but I do think people will be better off if they decrease sedentary time,” Pate says.
He advises short, frequent sessions of light activity to break up long stretches of sitting. Light-intensity activities include casual walking (a relaxed stroll) and household chores like dusting, washing dishes or light gardening, Pate says.
But you still need to do your regular exercise routine. Aim for at least 150 minutes per week of moderate exercise.
Author: Emily Delzell for the Arthritis Foundation
Related Resources:
- Your Exercise Solution Tool: Get Personalized Exercise Modifications to Help You Stay Moving with Arthritis!
Nice article its very helpfull thanks for sharing