每天走一萬步，早死風險降低四成

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Walking 10,000 steps a day cuts risk of early death by 40pc, study shows

The more active we are, the more we can reduce the threat of illnesses such as cancer and heart disease, says charity

研究顯示：每天走一萬步，早死風險降低40%

相關機構說，我們越積極，就越能減少癌症和心髒病等疾病的威脅

by Laura Donnelly,

from the Daily Telegraph

5 March 2024 • 11:30pm

作者：Laura Donnelly,

來源：（英國）每日電訊報

Walking 10,000 steps a day is enough to lower the risk of early death by almost 40 per cent – even if the rest of the time is spent on the sofa, research shows.

Studies have found that those who spend a lot of time sitting while awake, such as at their desks or watching TV, are more likely to suffer an early death and develop heart disease.

But, until now, it has been unclear whether walking can offset the effects of sitting for most of the day.

For the study, experts led by the University of Sydney used UK Biobank data from 72,174 people who were aged about 61.

They all wore an accelerometer device on their wrist for seven days to measure exercise levels.

The findings, published in the British Journal of Sports Medicine, showed that anything beyond 2,200 steps a day was enough to make some difference to heart health and mortality.

研究顯示，每天走一萬步足以将早死的風險降低近40%——即使其餘時間都是在沙發上度過。

研究發現，那些醒着的時候長時間坐着的人，比如坐在辦公桌前或者看電視的人，更有可能早死，患上心髒病。

但是，到目前為止，人們還不清楚走路是否能抵消一天中大部分時間坐着的影響。

在這項研究中，由悉尼大學領導的專家們使用了英國生物樣本庫的數據，這些數據來自72,174名年齡在61歲左右的人。

他們都在手腕上戴了一個加速度計裝置，連續7天測量運動水平。

發表在《英國運動醫學雜志》上的研究結果顯示，每天超過2200步的任何運動都足以對心髒健康和死亡率産生一定影響。

Those managing 4,000 steps a day cut their risk of early death by 20 per cent.

The best results were among those achieving between 9,000 and 10,000 steps daily, who cut their risk of premature death by 39 per cent. This group also reduced their risk of heart attacks and strokes by 21 per cent, the research found. Gains were achieved regardless of how much remaining time was sedentary.

The seven-year study found that any steps over the reference level of 2,200 daily was associated with lower mortality and lower risk of cardiovascular events, such as heart attacks, regardless of how active the rest of the day was.

The median daily step count for participants was 6,222 steps a day, with 10.6 hours spent sedentary.

Over an average 6.9 years’ follow-up, 1,633 deaths and 6190 cardiovascular events such as heart attacks occurred.

Matt Lambert, health information and promotion manager at the World Cancer Research Fund, said the study showed the “more active we are, the more we can reduce the risk of common diseases such as cancer and heart disease”.

He added: “What is particularly reassuring in this study, is that for those people with busy lives who find the 10,000 steps figure unobtainable, a significant health benefit was seen in those doing between 4,000 and 5,000 steps a day.”

那些每天走4000步的人将早逝的風險降低了20%。

效果最好的是那些每天走9000到10000步的人，他們将過早死亡的風險降低了39%。研究發現，這一群體還将心髒病發作和中風的風險降低了21%。無論還有多少時間久坐不動，都能取得進展。

這項為期七年的研究發現，無論一天剩下的時間有多活躍，每天超過2200步的參考水平都會降低死亡率和心髒病發作等心血管事件的風險。

參與者的平均每日步數為6222步，久坐10.6小時。

在平均6.9年的随訪中，發生了1633例死亡和6190例心髒病發作等心血管事件。

世界癌症研究基金會的健康信息和推廣經理馬特·蘭伯特說，研究表明“我們越積極，就越能減少。

A second study, published in the Journal of Neurology, Neurosurgery and Psychiatry, found even low levels of exercise can help cut the risk of stroke.

‘Stay active for heart health’

Julie Ward, senior cardiac nurse at the British Heart Foundation, said: “We know that daily physical activity is essential to help maintain a healthy lifestyle and reduce your risk of developing heart conditions and your risk of stroke.

“These hopeful new studies show us that every single step towards making it to 10,000 steps a day counts to reducing risk of death and heart disease. Even low levels of activity can reduce the risk of stroke.

“We encourage everyone to stay active for their heart and circulatory health by doing 150 minutes of moderate exercise a week.

“This can be any activity that fits into your lifestyle, such as taking regular walking breaks away from your computer screen, going to the gym, enjoying exercise classes, or even getting off the bus one stop earlier to get more steps in.”

發表在《神經病學、神經外科和精神病學雜志》上的第二項研究發現，即使是低水平的運動也有助于降低中風的風險。

“保持活躍，促進心髒健康”

英國心髒基金會的高級心髒護士Julie Ward說：“我們知道，每天的體育活動對于保持健康的生活方式、降低患心髒病的風險和中風的風險至關重要。

“這些充滿希望的新研究向我們表明，達到每天10000步的每一步都有助于降低死亡和心髒病的風險。即使是低水平的活動也可以降低中風的風險。

“我們鼓勵每個人每周進行150分鐘的适度運動，以保持活躍，促進心髒和循環系統健康。

“這可以是任何适合你生活方式的活動，比如定期離開電腦屏幕散步，去健身房，享受鍛煉課程，甚至提前一站下車多走幾步。”

（中文稿由相關軟件翻譯，未經人工校核。）