每天跑步10分钟可以降低27%的早逝风险

每天跑步10分钟可以降低27%的早逝风险

Almost every morning that it isn't a blizzard, I try and get out and run for at least half an hour, longer on weekends. I've often joked that I'm trying to outrun old age. It turns out that it's not a joke at all; a new study published in the British Journal of Sports Medicine found that running lowers your risk of early death from all causes by 27 percent.

几乎每天早上，只要不是暴风雪，我都会出门跑至少半个小时，周末会跑得更长。我经常开玩笑说，我想要逃避衰老。事实证明，这根本不是一个笑话;《英国运动医学杂志》上发表的一项新研究发现，跑步能将各种原因导致的早死风险降低27%。

With a view like this one in Vancouver, running seems easier. (Photo: Lloyd Alter)

And while I'm busy grinding away all these hours, it turns out that how much you run doesn't make a whole lot of difference; 50 minutes a week is enough.

当我忙着消磨这些时间的时候，我发现你跑多少步并没有多大区别;每周50分钟就足够了。

Running can be hard when you're older, and a lot of people think they can't do it. One running expert, Christina Macdonald, the author of "Run Yourself Fit," says our bodies can cope.

当你变老的时候，跑步可能会很困难，很多人认为他们做不到。《跑步健身》一书的作者、跑步专家克里斯蒂娜·麦克唐纳说，我们的身体可以应付。

Look how far I ran! But ignore how long I took; I stopped in the middle. (Photo: Lloyd Alter)

This is true, it does take time to adjust. After spending the summer in my rowing shell, I started running in September and I thought my hip was shot, and then my knee. I built it up every week. Yesterday, I did a serious run, and never felt a thing.

这是真的，调整是需要时间的。在我的划船壳里度过了一个夏天之后，我在9月份开始跑步，我觉得我的臀部和膝盖都中弹了。我每周都锻炼。昨天，我认真地跑了一圈，什么感觉都没有。

It's also true that it's important to know how to run properly. A few years ago I was having a lot of trouble with my knee, and thought my running days were over. I went to The Runner's Academy in Toronto, where physiotherapist Lindsay completely changed the way I run, from longer strides to much shorter ones that didn't have me putting my foot way forward. I even got to train on a machine named Alter. She also suggested that the impact on my joints was proportional to the weight applied to them, and I've been working on reducing that, too.

知道如何正确地运行也是很重要的。几年前，我的膝盖有很多问题，我以为我跑步的日子已经结束了。我去了多伦多的跑步者学院，那里的理疗师林赛彻底改变了我跑步的方式，从大踏步跑变成了短距离跑，这让我无法前进。我甚至在一台名叫Alter的机器上接受了训练。她还指出，对关节的影响与施加在关节上的重量成正比，我也一直在努力减少这种影响。

An Alter on the Alter. (Photo: Lindsay Scott)

But even if you can't run, another study found that almost any exercise of any kind makes a big difference. It has a long title, but a short conclusion, as interpreted by Medical Express: "People who walked or gardened 10 minutes to an hour each week had an 18-percent lower risk of death from any cause compared to full-on couch potatoes." So 2.5 to five hours weekly resulted in a 31 percent reduction in risk. The more the merrier, but every little bit helps.

但是，即使你不会跑，另一项研究发现，几乎任何一种运动都会带来很大的不同。它的标题很长，但结论很短，正如《医学快讯》所解释的那样:“与整天泡在沙发上的懒人相比，每周散步或打理花园10分钟至1小时的人死于各种原因的风险降低了18%。”因此，每周工作2.5到5个小时可以降低31%的患病风险。越多越好，一点一滴都有帮助。

Assuming causality of the associations we observed, both low and high levels of physical activity (PA) have beneficial effects on all-cause and cause-specific mortality risk. Importantly, vigorous PA has added benefits for reducing mortality compared with moderate PA. Promoting PA of any intensity and amount is an important approach to reducing mortality risk in the general population.

假设我们观察到的关联存在因果关系，那么无论低水平还是高水平的体育活动(PA)都对所有原因和特定原因的死亡风险有有益的影响。重要的是，与中度PA相比，重度PA在降低死亡率方面有更多的好处。推广任何强度和剂量的PA是降低普通人群死亡风险的重要途径。

So even if you can't get out there and run, get out there and walk. Get out there and garden. Get out there and do anything; studies show that it makes a difference. It certainly has for me.

所以即使你不能跑出去，也要走出去。出去到花园里去。走出去，做任何事;研究表明，这是有区别的。对我来说的确如此。