每天運動一刻鐘 個人壽命延三年

Just 15 minutes of exercise a day can boost life expectancy by three years and cut death risk by 14%, research from Taiwan suggests.
據臺灣研究表明：每天15分鐘的運動能讓壽命延長三年，並減少14%的死亡風險。

Experts in The Lancet say this is the least amount of activity an adult can do to gain any health benefit.
《柳葉刀》雜誌專家說這是成人保持健康的最少運動量。

This is about half the quantity currently recommended in the UK.
這是英國目前提倡的運動量的一半。

Meanwhile, work in the British Journal of Sports Medicine suggests a couch potato lifestyle with six hours of TV a day cuts lifespan by five years.
同時，《英國運動醫學期刊》表示，電視迷們每天花六個小時看電視將會使壽命減少五年。

The UK government recently updated its exercise advice to have a more flexible approach, recommending adults get 150 minutes of activity a week.
英國政府近日校正了其運動建議，使運動途徑變得更爲靈活，他們建議成人每週運動150分鐘。

This could be a couple of 10-minute bouts of activity every day or 30-minute exercise sessions, five times a week, for example.
這也就是每天兩次10分鐘的運動，或每週五次，每次30分鐘的運動。

Experts say this advice still stands, but that a minimum of 15 minutes a day is a good place to start for those who currently do little or no exercise.
專家表示，英國政府的這個建議依然成立，每天最少15分鐘的運動量可以讓那些平時很少運動甚至不做運動的人有個輕鬆的開始。

The Lancet study, based on a review of more than 400,000 people in Taiwan, showed 15 minutes per day or 90 minutes per week of moderate exercise, such as brisk walking, can add three years to your life.
這項發表於《柳葉刀》雜誌的研究調查了臺灣地區四十萬人，研究表明，每天至少15分鐘或每週90分鐘的適度運動，例如快步行走，可以延長三年的壽命。

And people who start to do more exercise tend to get a taste for it and up their daily quota, the researchers from the National Health Research Institutes, Taiwan, and China Medical University Hospital found.
位於臺灣中國醫藥大學附設醫院國家衛生研究院的研究者們發現，多做運動的人更容易喜歡上運動，並每天延長運動時間。

More exercise led to further life gains. Every additional 15 minutes of daily exercise further reduced all-cause death rates by 4%.
運動越多，壽命越長。每天額外運動15分鐘可以減少4%各種原因的死亡機率。

And research from Australia on health risks linked to TV viewing suggest too much time sat in front of the box can shorten life expectancy, presumably because viewers who watch a lot of telly do little or no exercise.
而一項澳大利亞的研究表明，花費太多時間看電視會減少壽命，據推測可能是每天花大量時間看電視以至於缺乏運動。

England's Chief Medical Officer Sally Davies said: "Physical activity offers huge benefits and these studies back what we already know - that doing a little bit of physical activity each day brings health benefits and a sedentary lifestyle carries additional risks."
英國首席醫療官Sally Davies說：“體育運動給我們帶來很多好處，這些研究已經證實了我們所瞭解的事實——每天運動一會兒可以爲身體健康加分，而久坐的生活方式則會帶來額外健康風險。

She added: "We hope these studies will help more people realise that there are many ways to get exercise, activities like walking at a good pace or digging the garden over can count too."
她補充道：“我們希望這些研究能讓更多人意識到運動的方式有很多，快速行走，甚至爲花園翻土都可以。”

Prof Stuart Biddle, an expert in exercise psychology at Loughborough University, said a lot of people in the UK now fall into the category of inactive or sedentary.
拉夫堡大學健身運動心理學專家Stuart Biddle教授說道，英國現在很多人都進入了不運動和久坐行列。

He said that aiming for 30 minutes of exercise a day on pretty much every day of the week might seem too challenging for some, but starting low and building up could be achievable.
他說，對於一些人來說每天做30分鐘的運動是個非常大的挑戰，但從低起點開始，然後慢慢加強也許效果會更加顯著。

"You can get good gains with relatively small amounts of physical activity. More is always better, but less is a good place to start."
“相對少量的體育運動會使你收穫頗豐。越多當然越好，但量少也是個好的開端。”