任何活动都有益长寿!别坐着啦,动起来就比坐着强

发布时间: 2019-08-31 来源: 新浪科技综合 栏目: 科技新闻 点击:

我们走的每一步都很重要。动起来就比坐着强。

文章来源:医学新视点

我们走的每一步都很重要。动起来就比坐着强。

上世纪50年代,一项研究发现,伦敦公交车司机的冠心病发病率高于同车的售票员搭档。 此后,人们逐渐认识到久坐对健康的危害。 世界卫生组织指南建议,18岁-64岁成人每周至少进行150分钟中等强度运动或75分钟的剧烈运动。

然而,在快节奏的城市生活中,这个数字可能让相当一部分人觉得目标难以达成。 此外,制定指南所参考的依据中,也有不少的基于自我报告的活动量,未必精准。 那么,达不到指南推荐的运动水平,对健康还有帮助吗?

图片来源:Pixabay 图片来源:Pixabay

《英国医学杂志》(BMJ)最新发表,由英国卫生研究院、哈佛大学等多国学术机构合作的一项研究就带来了积极的答案。研究表明,无论强度如何,只要多活动,都与中老年死亡水平更低有关。

BMJ同期刊发的社论指出,我们走的每一步都很重要。 “这项分析澄清了此前的发现,证实即便是轻度的活动也有益健康,而且观察到的身体活动对死亡率的影响程度远远高于此前的数据,这可能是活动水平测量准确度提升所带来的帮助。 ”

截图来源:BMJ官网 截图来源:BMJ官网

这是一项系统评价和荟萃分析,经过筛选后纳入了8项高质量的前瞻性队列研究,这些研究都通过可穿戴设备客观测量了身体活动和久坐的时间、强度,以及与死亡率的关联。 其中,轻度活动包括慢走、烹饪和洗碗等,中等强度活动则指让人喘息的活动,如快走。 最终分析的数据共包含36383名受试者,平均随访时间达5.8年,随访期间有2149名(5.9%)的受试者死亡。

在调整了潜在影响因素后,研究人员发现:

无论活动强度如何,任何身体活动都与死亡风险显著降低有关。比如,如果只进行轻度活动,活动量最大的人比少的人死亡风险低62%;以中等强度至剧烈活动为标准,活动量最大的人群死亡风险低48%。

而且哪怕很少量的活动也有健康获益。最不活跃组与次不活跃组的死亡风险都差别很大,每天仅仅是多慢走60分钟,或多快走5分钟,死亡风险就分别降低42%和46%。

当平均每天的轻度活动量达到约5小时,或中等强度活动量达到24分钟,死亡风险就已经大幅下降?;疃壳『迷谡庖凰降娜巳?,与很少或几乎不活动的人相比,死亡风险消除了一半。

  ▲平均每天的轻度活动量达到约5小时(上),或中等强度活动量达到24分钟(下),久坐带来的死亡风险已经减半   ▲平均每天的轻度活动量达到约5小时(上),或中等强度活动量达到24分钟(下),久坐带来的死亡风险已经减半

另一点重要发现是,每天久坐一旦超过9.5小时,死亡风险就会开始快速增加。 相较于每天坐7.5小时的人相比,久坐10小时和12小时分别与死亡风险增加48%和192%相关。 这更凸显了减少久坐、多有目的地锻炼的重要性。

▲久坐超过9.5小时,死亡风险明显增加 ▲久坐超过9.5小时,死亡风险明显增加

作者认为,样本量大、并且通过可穿戴设备客观测量,让这项研究的结果更为精确。 局限性则在于所纳入研究都在美国和西欧进行,且受试者至少有40岁,因此,研究结果的普适性还有待验证。

作者之一,英国莱斯特大学(University of Leicester)教授Charlotte Edwardson博士表示,“这些结果强化了‘做总比不做强’的观点。 如果达不到指南推荐的中等强度活动水平,那么哪怕在工作间隙或在家里多站起来走走,也是有益的。 也许运动建议不必如此复杂,人们记住少坐多动就行,只要动起来就好。 ”

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