一天運動多久算健康?可能比你想的短範例

People seeking to stay healthy can get their exercise in small increments of just a few minutes at a time, according to new guidelines issued by the American government that again encourage a largely sedentary nation to start moving.

美國政府新發布了一份指南，希望鼓勵這個久坐不動的國家多動一動；而根據這份新指南，那些想保持健康的人現在每次只需運動小几分鐘就可以了。

The guidance from a committee appointed by the Department of Health and Human Services of America does away with the official government position that physical activity should occur in sessions of at least 10 minutes.

這份指南來自美國的健康與人類服務部指派的一個委員會，它表達的意見和政府的官方說法不同，後者認爲運動應該至少持續10分鐘。

"Current evidence shows that the total volume of moderate-to-vigorous physical activity is related to many health benefits; bouts of a prescribed duration are not essential," the committee of health experts wrote.

委員會的健康專家寫到：“目前的證據顯示，只要中等至較大強度運動的總時長足夠，就能帶來很多健康益處，而單次運動的時長則並不是很重要。”

"Sit less, move more. Whatever you do, it really all counts," Brett P. Giroir, assistant secretary for health at HHS, said in an interview.

健康與人類服務部的助理健康書記官Brett P. Giroir說：“少坐一點，多動一點。不管你怎麼動，真的都有用。”

Thomas Allison, director of sports and exercise cardiology at the Mayo Clinic in Rochester, Minnesota, said short bouts of exercise are valuable to break up long stretches of sitting.

明尼蘇達州羅切斯特市梅約診所的運動及運動心臟病學主管Thomas Allison說：短時間的小運動是很有用的，它們可以打斷你的久坐行爲。

But research shows that multiple short sessions should involve similar energy expenditure to have the same impact as one longer session, or additional time moving will be needed, he said.

不過他還說，根據研究顯示，短時間的運動如果想達到和正常鍛鍊相同的功效，需要消耗和正常鍛鍊差不多的總能量，要不然你就要繼續多做一些運動。

For adults to stay healthy, the new guidelines call for 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous-intensity physical activity each week, along with at least two days a week of muscle-strengthening exercises.

新的指南說，對於那些想保持健康的成年人，每週需要150至300分鐘的中等強度鍛鍊，或者75至150分鐘的較大強度鍛鍊，另外每週還需要用兩天來進行肌肉強化運動。

The guidelines cite walking briskly at 3.9 to 6.4 kilometres per hour, playing volleyball or raking leaves as moderate-intensity activity.

指南提到的中等強度活動包括：以3.9-6.4千米/小時的速度走路、玩排球或者掃落葉。

Vigorous-intensity exercise includes jogging or running, carrying heavy groceries or taking a strenuous fitness class, the panel said.

較大強度的活動包括：慢跑、快跑、拎較重的雜貨或者上費勁的私教課。

Some workouts, such as swimming and cycling, can fall into either category, depending on the effort expended.

還有一些運動，比如游泳和騎單車，根據你花的力氣不同可以被歸爲不同的類別。