今天來看看和健康相關的小建議吧!!話說進入悠閒的大四後，小女幾乎每日晨跑，越跑越輕盈((咦!?。哈，回歸正題，希望大家喜歡運動、多多運動，健康到老~
For Better Heart Health Exercise Harder, Not Longer
要身體健康，就增加運動強度，而非長度
By Alexandra Sifferlin | @acsifferlin | October 10, 2012 | 3
The general advice for most Americans is: Get more exercise. But the question is what kind of exercise, how intensely and for how long?
雖然給美國人的忠告大多是「多運動」，但什麼樣的活動才算是運動？運動強度該如何？要持續多久？
A new study suggests that for improvements in cardiovascular health, you should pick up the pace. More intense exercise (brisk walking) was better than longer bouts of lower-intensity activity (leisurely walking) at reducing people’s chances of developing risk factors for heart disease and diabetes, researchers found.
一項新研究指出，要改善心血管機能，得加緊腳步。他們發現，要降低患心臟病和糖尿病的風險，運動強度高的運動(比如快走)比長時間緩和的運動(比如散步)來得有效。
Using data from the Copenhagen City Heart Study, Danish researchers followed more than 10,000 adults ages 21 to 98 from Copenhagen, Denmark, for up to 10 years. The researchers looked specifically at participants’ likelihood of developing metabolic syndrome — a cluster of cardiovascular risk factors, including obesity, high triglycerides, low levels of HDL cholesterol, high blood pressure and high blood sugar.
丹麥研究人員根據《哥本哈根市心臟研究》的資料，請了1萬多名的哥本哈根成人當受試者，年齡介於21至98歲，為期十年。研究人員特別觀察他們的健康狀態，包括是否肥胖、三酸甘油酯是否過高、好膽固醇是否過低、有沒有高血壓或高血糖。而這些症狀，都和代謝症候群有關。
At the beginning of the study, the participants filled out questionnaires detailing their physical activity, and had their height and body weight assessed. About 21% of women and 27% of men were classified as having metabolic syndrome at the start.
研究初始，受試者要詳細填寫身體活動的問卷，並由專業人員依身高體重做評估。這些受試者中，約有21%的女性及27%的男性有代謝症候群。
Over 10 years of follow-up, people who reported walking briskly or jogging for exercise cut their risk of metabolic syndrome by nearly half. In comparison, people who walked slowly for exercise — even up to an hour a day — so no preventive benefit.
經過十年觀察，習慣快走或慢跑的受試者，降低了近半數的代謝症候群症狀。但是，那些習慣散步、即便一天走一個小時的受試者，則沒有改善。
By the end of the study, an additional 15% of participants had developed metabolic syndrome and their risk depended on their level of activity. Among sedentary participants, 19% had metabolic syndrome, compared with 12% among busier bodies who participated in higher intensity physical activity.
研究結束時，多了15%的受試者有代謝症候群症狀。這些症狀，是由運動強度決定。長時間久坐的受試者，有19%有代謝症候群，然而經常走動、運動強度高的受試者，只有12%有代謝症候群。
The findings fall generally in line with those of another Danish study published last month reporting that there’s a sweet spot of exercise when it comes to weight loss: specifically, longer exercise is not necessarily better. The current study didn’t look at the participants’ diet, however, which also plays a significant role in helping people maintain a healthy weight and stave off heart disease and diabetes.
這些發現全和丹麥上個月發表的一篇研究一樣。說到減重，都一致顯示運動有它美好的一面：因為，運動越久未必越好。然而，最新的這項研究並未把受試者的飲食納入考量。保持良好的健康、剷除心臟病和糖尿病的風險，飲食也十分重要。
But the main takeaway is that any exercise is better than nothing. Going for long, leisurely walks is unquestionably better for health than sitting on teh couch for an hour. “Even gardening, if it creates a sweat and is done two to four [hours] a week, can help lower risk for diabetes and heart disease,” Dr. Neeru Jayanthi, medical director of primary care sports medicine at Loyola University Health System, in Maywood, Ill., told WebMD.
但總歸一句，有運動總比不動好。長期來說，散步一個小時當然比坐在椅子上一小時好。加楊西博士(Neeru Jayathi)說：「就算只是整理庭院、弄弄花草，如果有流汗且一週做2至4小時，都有助於降低信臟病和糖尿病的風險。」。他是美國洛約拉大學(Loyola University)醫療衛生的醫療主任；而該大學位於梅伍德‧伊利諾伊州。
Still, the current study highlights intensity as a game changer when it comes to reducing metabolic syndrome risk. The authors conclude that if further studies confirm the heart healthy benefits of fast walking, it “may represent a low-cost intervention with minimal side effects and numerous significant health benefits.”
說到降低代謝症候群症狀，該研究強調運動強度是關鍵因素。研究人員歸納，若有進一步的研究證實快走對心臟更好，那就表示「這種缺點少的活動能帶來重要的健康」。
The study was published in the journal BMJ Open.
這項研究刊登於《BMJ Open》期刊。
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