對(duì)普通人來(lái)說(shuō)，每天鍛煉10分鐘就夠了

Well now,just how little exercise do you think you need to do?Not very much,it would seem.

現(xiàn)在，你覺(jué)得自己需要多少運(yùn)動(dòng)量呢?看起來(lái)并不是很多。

Less than 10 minutes of brisk walking a day could counteract disability in older people leading to safer walking and less difficulty with daily activities such as bathing and dressing.

每天快走10分鐘可緩解老年人的行動(dòng)障礙，使他們走路更安全、更容易進(jìn)行洗澡和穿衣等日常活動(dòng)。

A new study shows just a little bit of fast-paced activity each day for those with osteoarthritis(OA)can keep them fit enough to cross the street safely.

一項(xiàng)新研究表明，對(duì)于骨關(guān)節(jié)炎患者而言，每天快走幾分鐘即可使他們保持健康，安全過(guò)馬路。

The study looked at more than 1,500 adults from the National Osteoarthritis Initiative between 2008 and 2014.OA occurs when the cartilage becomes worn out.More than 8.75 million Brits suffer from it,mostly over 65,and it's a top cause of disability in senior citizens.

這項(xiàng)研究調(diào)查了2008至2014年參加國(guó)家骨關(guān)節(jié)炎計(jì)劃的1500多名成年人。骨關(guān)節(jié)炎是由軟骨退化損傷導(dǎo)致的。英國(guó)大約有875萬(wàn)名骨關(guān)節(jié)炎患者，大多數(shù)患者都年逾65，這也是老年人行動(dòng)障礙的首要原因。

Around two in five people with OA will become disabled due to arthritis of the hips,knees,ankles and feet.It turns out,however,that it's easier for older adults to perform daily tasks with less than 10 minutes a day of moderate to vigorous activity-only about an hour in total each week.

由于髖關(guān)節(jié)炎、膝關(guān)節(jié)炎、腳踝關(guān)節(jié)炎和腳關(guān)節(jié)炎，大約五分之二的骨關(guān)節(jié)炎患者會(huì)變成殘障人士。然而，結(jié)果表明，每天適度或劇烈活動(dòng)10分鐘左右，老年人的日常生活就會(huì)更輕松--每周大約一小時(shí)。

Participants who did get in an hour had an 85%reduced risk of walking too slowly to cross a street safely and around 45%reduced risk of having difficulty bathing or dressing.

每周鍛煉一小時(shí)的受試者因?yàn)樽呗肪徛鵁o(wú)法安全過(guò)街的風(fēng)險(xiǎn)降低了85%，洗澡或穿衣的困難度降低了45%。

"We were very excited to see that the amount of activity that distinguished people who stayed independent from those who didn't was substantially less than the standard recommendation[150 minutes per week by the NHS],"said Professor Dunlop at Northwestern University,US.

美國(guó)西北大學(xué)鄧洛普(Dunlop)教授說(shuō)道："我們很興奮的看到，區(qū)分受試者是否獨(dú)立的運(yùn)動(dòng)量遠(yuǎn)低于標(biāo)準(zhǔn)建議量(英國(guó)國(guó)家醫(yī)療服務(wù)體系建議每周150分鐘)。"

The team followed up the participants four years later and found that nearly a quarter of adults who weren't performing the weekly hour of exercise were walking too slowly to cross the street safely.

該研究團(tuán)隊(duì)在接下來(lái)的四年內(nèi)對(duì)受試者進(jìn)行了跟進(jìn)，他們發(fā)現(xiàn)：對(duì)于每周未能達(dá)到一小時(shí)運(yùn)動(dòng)量的受試者而言，近四分之一受試者走路太慢，無(wú)法安全過(guò)街。

Additionally,more than 20%said they were having difficulty carrying out their morning routines."This is less than 10 minutes of moderate activity a day,"said Prof Dunlop.

此外，超過(guò)20%的受試者表示他們難以完成晨間活動(dòng)。"這是每天適度運(yùn)動(dòng)低于10分鐘的結(jié)果，"鄧洛普教授說(shuō)道。

"We want people to do as much as they can but,if they're hesitant,I want to see that they can partake in a little activity and?experience benefits."

"我們希望患者盡可能的多做運(yùn)動(dòng)，但如果他們有所遲疑，我希望他們能適度鍛煉，體驗(yàn)鍛煉帶來(lái)的益處。"