運動延壽 適量不夠 儘量最好 - 運動

我用google大神翻出原文共享,無聊的時候也會幫忙小翻譯一下

Minimum amount of physical activity for reduced mortality and extended life
expectancy: a prospective cohort study

Original Text
Dr Chi Pang Wen MD a b (溫啟邦第一作者), Jackson Pui Man Wai PhD c ?,
Min Kuang Tsai MS a b,
Yi Chen Yang MS a b, Ting Yuan David Cheng MS d,
Meng-Chih Lee MD e, Hui Ting Chan MS a, Chwen Keng Tsao BS f, Shan Pou Tsai
PhD g, Xifeng Wu MD h

Summary

Background

The health benefits of leisure-time physical activity are well known,
but whether less exercise than the recommended 150 min a week can have life
expectancy benefits is unclear. We assessed the health benefits of
a range of volumes of physical activity in a Taiwanese population.
Methods
這一段是說: 在此研究之前, 每週小於150分鐘的運動能否延年益壽並未定論

In this prospective cohort study, 416 175 individuals (199 265 men and
216 910 women) participated in a standard medical screening programme in
Taiwan between 1996 and 2008, with an average follow-up of 8·05 years
(SD 4·21). On the basis of the amount of weekly exercise indicated in a
self-administered questionnaire, participants were placed into one of
five categories of exercise volumes: inactive, or low, medium, high,
or very high activity. We calculated hazard ratios (HR) for mortality risks
for every group compared with the inactive group, and calculated life
expectancy for every group.
他們抓了(美兆)的41萬人的資料, 用問卷調查得知每個人的運動量,分成無,低中高很高
五組去算死亡風險以及預期生命

Findings
Compared with individuals in the inactive group, those in the low-volume
activity group, who exercised for an average of 92 min per week
(95% CI 71—112) or 15 min a day (SD 1·8), had a 14% reduced risk of
all-cause mortality (0·86, 0·81—0·91), and had a 3 year longer life
expectancy.
每週動90分鐘, 死亡率減少14%,且會多活三年

(私下估算: 如果30歲動到75歲好了45年, 折合2340週, 折合210600分鐘,總共動了
146.25天,會賺到1095天,所以動1分鐘會多活7.487分鐘...還滿爽的)



Every additional 15 min of daily exercise beyond the minimum amount of 15 min
a day further reduced all-cause mortality by 4%
(95% CI 2·5—7·0) and all-cancer mortality by 1% (0·3—4·5).
These benefits were applicable to all age groups and both sexes,
and to those with cardiovascular disease risks. Individuals who
were inactive had a 17% (HR 1·17, 95% CI 1·10—1·24) increased risk
of mortality compared with individuals in the low-volume group.
他說如果在每週動90分的基礎上每天多動15分(每週90分)...死亡率可以再降4%
意思是
每週動(分) 死風險 加命(年)
無 0 1 0
低 90 0.86 3
中 180 0.82 ?(依照死風險線性推算 3.85714)
高 270 0.78 ?( 4.71428)
很高 360 0.74 ?( 5.571428)
(不過從低動以上,推算每加動一分鐘只能賺到2.139分鐘,不過也滿爽的...

附註抽煙害命量: 一支減5分鐘生命,大概是抽一分鐘短命一分鐘...
如果不動的抽煙者能動一分鐘,就能抵銷1.4支煙的危害...
運動14分鐘就能買一包煙來享受了...哈哈...以後買煙要先走一公里去買)
可是一週第七包以上的煙品就要走3.1公里去買一包才行了...
一天抽兩包的人..要天天走4.1公里才能抵銷傷害)


Interpretation
15 min a day or 90 min a week of moderate-intensity exercise
might be of benefit, even for individuals at risk of
cardiovascular disease.
Funding
Taiwan Department of Health Clinical Trial and Research Center of
Excellence and National Health Research Institutes.
懶得翻譯了....
因為我要去運動賺命了

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