Is 30 Minutes of Exercise a Day Enough?

每天30分鐘的運動量是否足夠？

Science says you may need less exercise than you think to live a long and healthy life. Is 30 minutes a day enough? Do we have to exercise all in one session， or can we spread it throughout the day?

科學研究表明，要想健康長壽，你需要的運動量可能比你想象的要少。每天30分鐘夠嗎？我們必須在一個時段內完成運動，還是可以在一天中分散進行呢？

Exercise scientists advised healthy people should accumulate 150 minutes of moderate exercise every week， and half as much if it is intense.

運動科學家建議身體健康的人每周應積累150分鐘的適度運動；而`如果是劇烈運動，則要達到一半的量。

But what’s the best way to space out those weekly minutes? And what does “moderate” mean?

但是，怎樣才能使每周的這些時間有一個最好的間隔呢？而“適度”又如何掌握呢？

For practical purposes， exercise scientists often recommend breaking that 150 minutes into 30-minute sessions of speedy walking or a similar activity five times a week.

出于實際目的，運動科學家通常建議將這150分鐘分成30分鐘的快速步行或類似活動，每周5次。

“It is quite clear from numerous large-scale， well-conducted epidemiological studies that 30 minutes of moderate-intensity activity most days lowers the risk of premature death and many diseases，” said Ulf Ekelund， a professor specializing in physical activity epidemiology at the Norwegian School of Sports Sciences in Oslo.

挪威奧斯陸體育科學學院專門從事體育活動流行病學研究的Ulf Ekelund教授說：“從許多大規模、精心進行的流行病學研究中可以看出，大多數日子里30分鐘的適度強度活動可以降低過早死亡和許多疾病的風險。”

“Moderate exercise，” he continued， “means activities that increase your breathing and heart rate， so the exertion feels like a five or six on a scale between one and ten.” In other words， pick up the pace a bit if your inclination is to take a walk.

他說：“適度運動，意味著增加你的呼吸頻率和心率的活動，使你的體力消耗感覺在1到10之間的范圍內達到5或6。換句話說，如果你傾向于散步，那就加快步伐。

“It doesn’t matter whether exercise is done in a long， continuous 30-minute session or is dispersed across the day in shorter sessions. Recent studies overwhelmingly show that we can accumulate our 150 weekly minutes of moderate exercise in whatever way works best for us，” said Emmanuel Stamatakis， an exercise scientist at the University of Sydney in Australia who studies physical activity and health.

澳大利亞悉尼大學研究身體活動和健康的運動科學家Emmanuel Stamatakis說：“無論運動是在一個長時間、連續的30分鐘內完成，還是在一天中分散在較短的時間內完成，這都沒有關系。最近的研究壓倒性地表明，我們可以通過任何最適合自己的方式積累每周150分鐘的適度運動。”

Word Bank

session /'se?n/ n. 一段時間

We need a session to work out our budgets.

moderate /'m?d?r?t/ adj. 適度的；溫和的

numerous /'nju?m?r?s/ adj. 許多的