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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

研究显示：每天走一万步，早死风险降低40%

相关机构说，我们越积极，就越能减少癌症和心脏病等疾病的威胁

by Laura Donnelly,

from the Daily Telegraph

5 March 2024 • 11:30pm

作者：Laura Donnelly,

来源：（英国）每日电讯报

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.

研究显示，每天走一万步足以将早死的风险降低近40%——即使其余时间都是在沙发上度过。

研究发现，那些醒着的时候长时间坐着的人，比如坐在办公桌前或者看电视的人，更有可能早死，患上心脏病。

但是，到目前为止，人们还不清楚走路是否能抵消一天中大部分时间坐着的影响。

在这项研究中，由悉尼大学领导的专家们使用了英国生物样本库的数据，这些数据来自72,174名年龄在61岁左右的人。

他们都在手腕上戴了一个加速度计装置，连续7天测量运动水平。

发表在《英国运动医学杂志》上的研究结果显示，每天超过2200步的任何运动都足以对心脏健康和死亡率产生一定影响。

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步的人将早逝的风险降低了20%。

效果最好的是那些每天走9000到10000步的人，他们将过早死亡的风险降低了39%。研究发现，这一群体还将心脏病发作和中风的风险降低了21%。无论还有多少时间久坐不动，都能取得进展。

这项为期七年的研究发现，无论一天剩下的时间有多活跃，每天超过2200步的参考水平都会降低死亡率和心脏病发作等心血管事件的风险。

参与者的平均每日步数为6222步，久坐10.6小时。

在平均6.9年的随访中，发生了1633例死亡和6190例心脏病发作等心血管事件。

世界癌症研究基金会的健康信息和推广经理马特·兰伯特说，研究表明“我们越积极，就越能减少。

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.”

发表在《神经病学、神经外科和精神病学杂志》上的第二项研究发现，即使是低水平的运动也有助于降低中风的风险。

“保持活跃，促进心脏健康”

英国心脏基金会的高级心脏护士Julie Ward说：“我们知道，每天的体育活动对于保持健康的生活方式、降低患心脏病的风险和中风的风险至关重要。

“这些充满希望的新研究向我们表明，达到每天10000步的每一步都有助于降低死亡和心脏病的风险。即使是低水平的活动也可以降低中风的风险。

“我们鼓励每个人每周进行150分钟的适度运动，以保持活跃，促进心脏和循环系统健康。

“这可以是任何适合你生活方式的活动，比如定期离开电脑屏幕散步，去健身房，享受锻炼课程，甚至提前一站下车多走几步。”

（中文稿由相关软件翻译，未经人工校核。）