Physical Activity Attenuates the Association between Sedentary Behaviour and Risk of Death

On November 26, in a new study published in the British Journal of Sports Medicine, a subsidiary of the British Medical Journal (BMJ), a meta-analysis of 9 studies by 40 scientists from institutions such as Harvard University T.H Chan School of Public Health in USA, Rollinska School of Medicine in Sweden and Norwegian Academy of Sports Sciences showed that 30 to 40 minutes of moderate to high-intensity physical activity a day can offset the side effects of 10 hours of sedentary behaviour for the body to reduce all-cause mortality (death caused by various causes). Carrying out some frequent activities, such as cycling, walking, etc., can reduce your risk of premature death to the same level as an individual who is not very sedentary. This connection can be seen in the data accumulated by thousands of people.

On the same day, the World Health Organization released Guidelines on Physical Activity and Sedentary Behaviour (2020 edition), emphasizing that everyone, regardless of age and ability, can engage in physical activity, and that every type of activity is beneficial to health. People tend to increase in sedentary behaviour at a time when many of them have to work at home due to COVID-19, which causes them to stay indoors for a long time. But we can still protect our health and offset the harmful effects of lack of exercise. The guideline emphasizes that people of all ages and abilities can engage in physical activity. Every type of exercise is important. All sports are valuable. No matter how much exercise is, it is better than nothing.

Two of the six key messages in the guideline are recommendations for sedentary behavior.

5 Too much sedentary behaviour can be unhealthy. It can increase the risk of heart disease, cancer, and type-2 diabetes. Limiting sedentary time and being physically active is good for health.

6 Everyone can benefit from increasing physical activity and reducing sedentary behaviour, including pregnant and postpartum women and people living with chronic conditions or disability.

11月26日,发表在《英国医学杂志(BMJ)》子刊《British Journal of Sports Medicine(英国运动医学杂志)》上的一项新研究中,由美国哈佛大学T.H Chan公共卫生学院、瑞典卡罗林斯卡医学院和挪威体育科学学院等机构的40名科学家对9项研究的荟萃分析表明,每天30到40分钟的中到高强度体育活动,可以抵消掉10小时久坐给身体带来的负面影响,以降低全因死亡率(各种原因导致的死亡)。进行一些频繁的活动,如骑自行车、健步走等,可以将你早逝的风险降低到与不怎么久坐的个体一样。这种联系可以从成千上万人积累的数据中看到。

同一天,世界卫生组织发布了2020年版《关于身体活动和久坐行为指南》,强调每个人,不论年龄和能力,都可以进行身体活动,而且每一种活动方式都有益健康。在许多人因新冠疫情而不得不在家工作之际,新冠肺炎使人们长时间待在室内,导致久坐行为增加。但我们仍然可以保护自己的健康,抵消缺乏运动带来的有害影响。该指南强调,所有年龄段和能力的人都可以进行身体活动,每一种运动都很重要,所有的体育运动都是有价值的,无论运动量多少,运动总比不动好。

该指南的6条“关键信息”中有2条都是关于对久坐行为的建议。

5久坐不动的行为不利健康。这会增加心脏病、癌症和2型糖尿病风险。限制久坐时间,积极锻炼身体对健康有好处。

6人人都可以从增加身体活动和减少久坐行为中受益,包括孕妇和产后妇女以及慢性病患者或残疾人。

You can refer to the following pages and files for detailed information:

1. WHO guidelines on physical activity and sedentary behaviour: at a glance

Page: https://www.who.int/publications/i/item/9789240014886

File (in English) : https://summersnow.herokuapp.com/电子书备份/博客文档/WHO guidelines on physical activity and sedentary behaviour at a glance.pdf

File (in Chinese): https://summersnow.herokuapp.com/电子书备份/博客文档/世卫组织关于身体活动和久坐行为的指南(简述).pdf

2. WHO guidelines on physical activity and sedentary behavior

Page: https://www.who.int/publications/i/item/9789240015128

File: https://summersnow.herokuapp.com/电子书备份/博客文档/WHO guidelines on physical activity and sedentary behavior.pdf

3. WHO Guidelines on physical activity and sedentary behaviour: web annex evidence profiles

Page: https://www.who.int/publications/i/item/9789240015111

File: https://summersnow.herokuapp.com/电子书备份/博客文档/WHO Guidelines on physical activity and sedentary behaviour web annex.pdf

4. Joint associations of accelero-meter measured physical activity and sedentary time with all-cause mortality: a harmonised meta-analysis in more than 44 000 middle-aged and older individuals

Page: https://bjsm.bmj.com/content/54/24/1499

File: https://summersnow.herokuapp.com/电子书备份/博客文档/Joint associations of accelero-meter measured physical activity and sedentary time with all-cause mortality.pdf

部分摘自于:

1. 对于身体活动而言,一分耕耘一分收获!世卫发布2020版身体活动和久坐行为指南

https://mp.weixin.qq.com/s/HJ25Wb1H7WtVyUUCKRzNYQ

2. Every move counts towards better health – says WHO

https://www.who.int/news/item/25-11-2020-every-move-counts-towards-better-health-says-who

3. BMJ子刊:多少运动量,可以抵消掉10小时久坐带来的健康危害

https://mp.weixin.qq.com/s/3FQ84VllN1IQRgRYUnDn9Q

One Reply on “Physical Activity Attenuates the Association between Sedentary Behaviour and Risk of Death”

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