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每天快走10分钟会对身体产生多大影响?

新闻来源: 又行德国生活汇 于 2017-11-14 6:37:31  敬请注意:新闻来自网络,观点不代表本网立场!


是不是感觉90后的自己也已经有了中年危机?步入中年后要怎么保持健康呢?这篇文章告诉我们:走快点啊!

中年人需要加快步伐

Middle-aged told to walk faster - BBC News

译者:frank90lee 原文作者:Nick Triggle Health correspondent


Officials at Public Health England said the amount of activity people did started to tail off from the age of 40.

英国公共卫生部发布人们从40岁开始活动量逐渐缩减。


They are urging those between the ages of 40 and 60 to start doing regular brisk walks.

他们正在呼吁那些40到60岁的成年人进行规律性的快步走。


Just 10 minutes a day could have a major impact, reducing the risk of early death by 15%, they say.

按照他们的说法,每天只需要10分钟的快步走对健康有重大影响,可降低15%的早逝风险。


But PHE estimates four out of every 10 40- to 60-year-olds do not even manage a brisk 10-minute walk each month.

但是卫生部评估有十分之四的40到60岁之间的人,他们甚至每个月都不能进行一次10分钟的快步走。


Inactivity in middle age

中年人的运动缺乏


Adults in England 40-60 years old

英国40岁到60岁之间的成年人


41% Do not manage one brisk 10 min walk per month

41% 平均每月没有一次10分钟的快步走


1 in 6 Deaths linked to inactivity

1/6 的死亡与运动缺乏有关


15% Reduction in risk of early death from at least one brisk 10 min walk per day

通过每天一次至少10分钟的快步走可以降低15%的早逝风险


20% Less active than we were in the 1960s

与60年代相比我们的活动量少了20%


15 miles Less walked a year on average than two decades ago

与20年前相比我们的平均步行量少了15英里。


Public Health England

英国公共卫生部


To help, the government agency is promoting a free app - Active 10 - which can monitor the amount of brisk walking an individual does and provide tips on how to incorporate more into the daily routine.

为此,政府机构正在推广一个免费的手机应用——Active 10。这款应用可以监测个人的每天快步走的运动量,并且可以提供优化日常工作中增加更多步数的建议。


PHE deputy medical director Dr Jenny Harries said: "I know first hand that juggling priorities of everyday life often means exercise takes a back seat.

卫生部医学顾问代表Jenny Harrises博士说到:”我亲身体会到每天要应付多种事情这意味着锻炼必须要退居二线“。


"But walking to the shops instead of driving, or going for a brisk 10-minute walk on your lunch break each day, can add many healthy years to your life."

”但是走到商店而不是开车,或者在每天的午餐时间进行一次10分钟的快步走,可以增加你一生的许多健康时间。”


Maureen Ejimofor, 44, started taking regular walks three years ago in a bid to improve her health.

Maureen Ejimofor,44,为了提高他的健康状态,三年前开始进行规律性的快步走。


At the time, she weighed 18 stone and wanted to make a change. Within seven months, she had lost nearly five stone.

那时,她重达18英石,她希望做出改变。七个月内,她已经甩掉了接近5英石。


She joined a local organised walking group in Kent and loved it so much she ended up becoming a walk leader in charge of taking groups of people out at the weekend.

她加入了一个Kent当地组织的徒步小组,她深深地爱上了这项运动。现在她已经成为了一个领队,负责在周末带着组员去徒步。


She has been using the Active 10 app and encourages others to do the same, describing it as "really useful" in persuading users to get a "burst" of brisk walking into their day.

她一直在使用Active 10并且鼓励其他人和她一起,她认为这个应用非常有用,说服用户在每天增加一次快步走。


Another walking fan is Liam Quigley, who has just turned 60.

另一个徒步爱好者是Liam Quigley,他刚满60岁。


"My parents used to take us out walking all the time," he says.

他说:“我父母过去常常带我们出去徒步。”



"But unfortunately as I got older, I got a taste for the finer things in life, so I used to drink quite a bit, eat some of the wrong stuff. I actually put a lot of weight on.

“但是不幸的是,当我变老后,我发现了生活中更好的事,所以习惯喝点酒,吃一些不合适的东西。我体重增加了好多。”


"I like walking, and I decided to do something about it."

“我喜欢走路,并且决定参与其中。”


Mr Quigley joined Stockport Walkers and now takes 10-mile hikes.

Quigley先生加入了Stockport Walkers,现在参加10英里徒步。


"Since I joined, I've lost two stone. It's had a good effect on me," he says.

“自加入以来,我已经减掉了2英石,这对我有益。”他说。


GPs are also being encouraged to get their patients walking faster - defined as a walk of at least 3mph that leaves you breathing faster and increases your heart rate.

GPs也可以促进他们的患者走得更快,至少3英里每小时的步速,可以导致呼吸加快,促进心跳速率。


Dr Zoe Williams, of the Royal College of GPs, said: "Every GP should talk to their patients about the benefits of brisk walking and recommend the Active 10 app."

GPs 皇家学院的Zoe Williams 博士说:”每一个GP应该告诉他们的患者快步走的好处,并推荐他们Active10这款应用。”


PHE is focusing on those in middle age, because of the drop in activity levels.

卫生部正在注意这些中年人,因为他们的运动量减少了。


It is recommended that people do 150 minutes of activity a week, but nearly half of those aged 40 to 60 fail to achieve that and one in five does less than 30 minutes.

每周进行150分钟的运动是非常值得推荐的,但是几乎一半40到60岁的人不能达到目标,并且五分之一的人运动少于30分钟。


While a daily 10-minute brisk walk will not get them to the recommended level, it will be enough to start making a difference to high blood pressure, diabetes, weight issues, depression and anxiety and musculoskeletal problems such as lower back pain.

尽管每天10分钟的快步走仍不能达到推荐的运动量,但是它可以对高血压、糖尿病、超重、抑郁和焦虑以及骨骼肌问题,如下背痛产生影响。


对于中国人来说,太极是非常好的中老年运动


PHE also hopes by getting this age group active it will have a knock-on effect among those who have children.

卫生部也希望,通过在这一年龄层的活动可以在那些有孩子的家庭中起到顺带作用。


版权声明:

本译文仅用于学习和交流目的。非商业转载请注明译者、出处,并保留文章在译言的完整链接。商业合作请联系 editor@yeeyan.com  参考原文地址:http://www.bbc.com/news/health-41030630



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