跑步可使你增寿三年.doc

跑步可使你增寿三年Running Could Add 3 Years to Your Lifespan跑步可使你增寿三年Runners may live an average three years longer than people who dont run, according to new research.根据新研究表明：跑步者的平均寿命比不跑步的人长三年。But, the best news from this study is that it appears that you can reap this benefit even if you run at slow speeds for mere minutes every day, the 15-year study suggests.不过，长达15年的研究表明，来自这项研究的好消息是：即使你每天仅慢跑几分钟，你也会受益。People may not need to run a lot to get health benefits, said lead author Duck-chul Lee, an assistant professor of kinesiology at Iowa State University. I hope this study can motivate more people to start running and to continue running as an attainable health goal.荷华州立大学的运动学助理教授Duck-chul Lee表示：“人们不必通过大量跑动来获得健康益处。我希望通过这项研究让更多的人开始跑步，并坚持下来以达到健康的目标。”Its not clear from the study whether the longer lifespan is directly caused by running. The researchers were only able to prove a strong link between running and living longer. There could be other reasons that runners live longer. It could be that healthy people are the ones who choose to run, noted the studys authors. The investigators did try to control the data to account for such factors though.研究并不能证明跑步与长寿有直接关系。研究者只能证明跑步和延长寿命之间有密切联系。坚持跑步的人之所以长寿可能还有其他原因。该研究的作者指出：也可能因为选择跑步的往往是健康的人。研究者曾尝试控制数据，并把这些因素都考虑进去。Current U.S. guidelines for physical activity call for a minimum of 75 minutes per week of running or other vigorous-intensity aerobic activity, or 30 minutes of moderate-intensity exercise most days of the week.目前，美国体育活动指导方针要求每周至少跑步75分钟或做其他剧烈的有氧运动，或每周几乎每天做30分钟中等强度的运动。But people who exercised less than that still received significant health benefits, according to the new research.根据新的研究表明：有些并达不到那样运动量的人也同样会收获健康益处。Running modest amounts each week less than 51 minutes, fewer than 6 miles, slower than 6 miles per hour, or only one to two times was still associated with solid health benefits compared to no running, the researchers reported in the Aug. 5 issue of the Journal of the American College of Cardiology.研究人员于8月5日在美国心脏病学院杂志报告上表示：每星期适当跑跑步，花少于51分钟，控制在6英里以内，以慢于每小时6英里的速度跑，或者一周只跑1-2次，你会发现，与毫无运动相比，你仍然可以获取健康益处。The study also suggested that you can have too much of a good thing. People who regularly ran less than an hour per week reduced their risk of death just as much as runners who logged three hours or more weekly.这项研究还表明，你还可以收获更多。每周经常跑步但不到一小时的人可以通过跑步减少他们的死亡风险，这和那些每周跑三小时甚至以上的人们减少死亡风险的可能性一样。The study involved more than 55,000 adults aged 18 to 100, who were followed during a 15-year period to determine whether there is a relationship between running and longevity. About one quarter of this group were runners.这项研究有超过55,000 名18至100岁的成年人参与。长达15年的研究只想确定跑步和延长寿命之间是否存在关系。约四分之一的参与者是跑步选手。Participants were asked to complete a questionnaire about their running habits, and researchers kept track of those who died during the study period.参与者被要求完成一份关于他们跑步习惯的调查问卷，研究员同时追踪那些在调查期间死亡的跑步者。The researchers discovered that people who didnt run had a life expectancy three years less than that of runners. Running was linked to a 30 percent lower risk of death from any cause and a 45 percent lower risk of death from heart disease or stroke, compared to no running.研究人员发现，不常跑步的那些人，他们的预期寿命比跑步者短3年。与他们相比，跑步可以减少30 的任何疾病造成的死亡风险，也可以减少45 的由于心脏疾病和中风所造成的死亡风险。Even less-avid runners received significant benefits. Running a minimum 30 minutes to 59 minutes each week which equates to just 5 to 10 minutes a day was associated with a 28 percent lower overall risk of death and a 58 percent reduced risk of death from heart disease, compared with no running.与不跑步的人相比，即使是不那么狂热的跑步爱好者同样也能享受到明显的好处。每周运动至少3059分钟这相当于每天只需运动5至10分钟可以降低28 的死亡风险和58%由于心脏疾病导致的死亡风险。The mortality death benefits in runners were similar across running time, distance, frequency, amount and speed, Lee said. The benefits held firm even after the researchers took into account for factors such as weight, smoking, drinking or health problems.Lee说：“运动员的死亡抚恤金都差不多，是根据他们的运动时间，距离，频率，数量和速度来定”。在研究人员把诸如体重，吸烟，饮酒或健康问题考虑在内后，抚恤金数量也相差不大。However, runners need to keep at it. Persistent runners those who had been running regularly for an average of six years had the greatest benefit, the study authors found.然而，运动员需要一直坚持下去。该研究的作者们发现：坚持跑步平均长达6年的人获益最大。Improved heart and lung function appears to be key to runnings health benefits, Lee said. Runners in the study had 30 percent better fitness than nonrunners, and their fitness increased with the amount of time they spent running.Lee表示，心脏和肺功能的改善似乎是跑步获益的关键。该研究中的跑步者比不跑步的人健康状况高出30%，并且他们的健康是随着花在跑步上的时间增多而改善的。Dr. Michael Scott Emery, co-chair of the American College of Cardiologys Sports and Exercise Cardiology Council, found it a little surprising that 5 or 10 minutes of running had such an impact on health.美国心脏运动学院和锻炼心脏病学会议联合主席迈克尔斯科特埃默里博士表示，令人惊讶的是，5或10分钟的跑步对健康也有影响。”Emery, a cardiologist in Greenville, S.C., said, This shows your biggest bang for the buck is just getting up and doing something, even if it doesnt meet current guidelines. Even a little bit is better than zero.格林维尔心脏病专家埃默里说：“这显示了简单的起床和找点事情做也能发挥它们的最大效用，即使它们不符合目前的指导方针。不过，哪怕是一点点，总比零好呀。”But, he noted that running does have more potential for injury than walking, including joint problems, ankle sprains, shin splints, back pain and muscle pulls.不过，他指出，跑步比走路容易造成更多潜在的伤害，包括关节问题，脚踝扭伤，胫骨，背部疼痛和肌肉拉伤。People might gain similar benefits from walking the same distance for a longer period of time, he suggested.他表示，人们徒步花更多的时间，走相同的距离，最终也会获得相同的益处。Running has more potential for injury, but walking takes longer, Emery said. You have to find your own mix, your balance.埃默里说：“跑步有更多的潜在伤害，但走路需要花费更长的时间，你必须找到你自己的平衡搭配。”Lee agreed that people interested in runni