Walking a certain amount of time each day could extend your life, new research finds.
一项新的研究发现，每天散步一段时间可以延长你的寿命。Scientists found that if all people boosted their activity to 160 minutes daily, they could increase their life expectancy over five years.
科学家们发现，如果所有人都把每天的活动时间提高到160分钟，那么他们的预期寿命可以延长5年。Experts explain how walking can benefit your health.
专家解释散步如何有益于你的健康。
（参考信息来源：英国运动医学期刊，2024-11-14首次发表）A study published in the British Journal of Sports Medicine analyzed data from the National Health and Nutritional Examination Survey (NHANES), looking at U.S. adults 40 and older. Participants wore activity monitors for at least four days. Researchers then created a mathematical model to predict how different levels of physical activity could influence how long they lived.
发表在《英国运动医学杂志》(British Journal of Sports Medicine)上的一项研究分析了国家健康和营养调查(NHANES)的数据，调查对象是40岁及以上的美国成年人。参与者佩戴活动监视器至少四天。然后，研究人员建立了一个数学模型来预测不同水平的身体活动如何影响他们的寿命。
图片来源：MSN-Walking can add 11 years to your life
By comparing the most active participants to the least, researchers found that the more physically active participants tended to have the highest life expectancy. More specifically, they found that 25% of the most active people in the study walked 160 minutes daily at 3 mph. Based on this, researchers estimated that if all people boosted their activity to this level, they could increase their life expectancy from 78.6 to 84 years—an increase of over five years.
通过将最活跃的参与者与最不活跃的参与者进行比较，研究人员发现，身体活动越多的参与者往往拥有最高的预期寿命。更具体地说，他们发现研究中25% 最活跃的人每天以3英里每小时的速度步行160分钟。基于此，研究人员估计，如果所有人的活动量都增加到这个水平，他们的预期寿命可能会从78.6岁增加到84岁，增加超过5年。
However, being in the lowest 25% of activity was associated with a decrease in life expectancy of around six years. Still, if these less-active individuals logged an additional 111 minutes of walking each day, they could conceivably experience even greater benefits, living nearly 11 years longer.
然而，处于活动的最低25% 与预期寿命减少大约六年有关。尽管如此，如果这些不太活跃的人每天多走111分钟的路，他们可能会体验到更大的好处，寿命延长近11年。
This study reinforces what we’ve known for a while: Staying active, even with something as simple as walking, may significantly increase life expectancy, says Adedapo Iluyomade, M.D., preventative cardiologist with Baptist Health Miami Cardiac & Vascular Institute. “For those who are currently least active, adding just one hour of walking a day can result in measurable gains in longevity—potentially adding hours [of life] for every hour walked.”
这项研究加强了我们已经知道的一段时间: 保持活跃，即使是像散步这样简单的事情，也可能显著延长预期寿命，浸信会健康迈阿密心血管研究所预防性心脏病专家 Adedapo Iluyomade 医学博士说。“对于那些目前最不活跃的人来说，每天只增加一小时的步行时间就可以显著延长寿命，每走一小时就可能增加几小时的寿命。”
Walking is one of the most accessible forms of physical activity with far-reaching benefits, Dr. Ilyuomade continues. “It improves cardiovascular health, lowers blood pressure, and helps maintain a healthy weight. It also supports mental well-being, reducing stress and boosting mood.” Regular walking even reduces the risk of chronic diseases like type 2 diabetes, heart disease, and some cancers, he adds.
步行是最容易进行的体育活动形式之一，有着深远的益处，Ilyuomade 博士继续说道。“它可以改善心血管健康，降低血压，有助于保持健康的体重。它还有助于心理健康，减轻压力，振奋情绪。”他补充说，经常散步甚至可以降低患2型糖尿病、心脏病和某些癌症等慢性病的风险。
This study promotes the importance of an active lifestyle over a sedentary one, says Alisha Goodrum, M.D., an internal medicine physician with PlushCare. “Although socioeconomic conditions and baseline health conditions impact activity levels, walking is a no-cost physical activity that benefits everyone.”
PlushCare 的内科医生 Alisha Goodrum 医学博士说，这项研究提倡了积极的生活方式而不是久坐的生活方式的重要性。“虽然社会经济状况和基本健康状况影响活动水平，但散步是一种无成本的体育活动，对每个人都有好处。”
