我要多读书,因为多读一倍书等于多活一辈子;我要多分析,因为信息可埋没知识,而知识可能摧毁智慧。

久坐可折寿,运动能抵消

上一篇 / 下一篇  2017-09-30 14:27:07

2016年英国《柳叶刀》杂志刊登了剑桥大学的文章,研究显示,久坐及看电视会缩短寿命,但每日1小时以上的体力活动,能抵消久坐(每日8小时以上)相关的健康风险。(参考文献:Lancet 2016;388:1302-1310

时间回到1953年,发表在《柳叶刀》杂志上的一篇文章称,伦敦公共汽车司机的冠心病风险要高于公共汽车售票员。

之后,高收入国家的研究显示,成年人醒着的大部分时间都在坐着。许多人普通的一天就是开车上班,坐在办公室,开车回家,以及看电视。

那久坐,以及看电视会造成什么样的危害呢?让我们看这张图:纵轴为死亡风险,横轴在上图(A)是久坐时间,下图(B)是看电视时间。

                        

让我们倒吸一口凉气的是,当我们坐下及盯着电视机时,我们的生命始终在加速旋转。

有无方法对抗这一折寿的魔力?现在我告诉大家,运动可降低久坐带来的风险,是久坐的解药。

                        

柳叶刀刊登的这篇文章,荟萃了16项研究,共纳入了超过100万人,这些受试者,根据每日体力活动水平不同分为四组:每日中等强度活动少于5分钟;25-35分钟50-65分钟;75分钟以上。每组根据久坐时间不同再分为四组:每日久坐少于4小时;4-6小时;6-8小时;超过8小时。中等强度的活动可被定义为以5.6 km/h的速度步行,或以16 km/h的速度骑自行车。

让我们再回到这张图,如果把活动60-75分钟以上,且久坐少于4小时作为参照组,结果显示,与参照组相比,活动量最小的两组死亡风险增加30-70%,并呈量效关系。在每日活动60-75分钟以上的一组中,久坐时间导致的全因死亡风险被抵消,只有久坐超过8小时的一组死亡风险略有升高。

研究人员还对看电视时间进行了研究,发现每日看电视时间3小时以上在活动量较小的三组中都会增加死亡风险,但即便是活动量最大的一组(活动60-75分钟以上)在看电视时间5小时以上时也会增加死亡风险。高体力活动水平可以降低死亡风险,但不能完全消除。

有趣的是,如果你高强度长时间锻炼,每天看电视时间控制在两个小时以下,死亡风险会比不看电视的参照组还低。

越来越多的证据证明,缺乏体力活动是多种疾病及早亡的重大风险因素。2012年的一项研究估计,每年全球有超过500万人因未达到推荐的体力活动量而死亡。

美国心脏协会建议,成人每周进行至少150分钟的中等强度的锻炼。但这是不够的,我们建议每周运动时间超过300分钟。

对于办公室职员来说,我们怎么强调运动的重要性也不为过,无论是午餐时间出去散步,清晨跑步,还是骑车上班。每日一个小时的体力活动是理想的,如果无法做到,至少每日进行一定的锻炼来降低风险。

                             

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久坐可折寿,运动能抵消


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