新的研究发现，每天需要40分钟“中等强度到高强度”的体育锻炼，才能抵消10个小时的久坐。

Significant_Sign
All things considered, this is not a bad ratio. 40 minutes to counteract 10 hours comes out to 4 minutes of "moderate to vigorous intensity" per hour of sitting.

综合考虑，这个比例还算不错。运动40分钟可以抵消静坐10个小时，也就是每坐1个小时就需要4分钟“中等到高等强度”的锻炼。

Kunundrum85
I did a 45 minute cycle class today, so I get 11.25 hours of carefree sitting!

我今天骑了45分钟的自行车，所以我可以放心坐11.25个小时!

Thunderadam123
Dude same, after running for 5km, my body is aching even though I've been running the same length for 3 years now.

老兄，在跑完5公里后，我全身都感到疼痛，尽管我已经坚持跑步3年了。

Rocktamus1
I’d highly suggest some strength training, stretching more. I’m a big guy and I’ve gotten to about an 11 min per mile 5k and can do them back to back days. I know it’s not fast, but steady wins the race.
I noticed doing strength training and proper stretching significantly helped me run 35 mins non stop.

我强烈建议进行一些力量训练，多做些伸展运动。我是一个大块头，我把跑步速度控制在一公里11分钟，我可以一直以这个速度跑下去。我知道速度不快，但稳健才是关键。
我注意到做力量训练和适当的伸展运动，对我连续跑35分钟有很大帮助。

bgaesop
Exercising for 40 minutes isn't too tough, it's having to do it every day. There's always at least one day a week I'm too tired to do anything but crash when I get home, or it's too hot to exercise, or whatever

锻炼40分钟并不是太难，每天坚持才难。每周总有那么一天，我累得什么都不想做，一到家就瘫倒，或者天气太热不能锻炼，等等

Grad Student|Information Systems|Business Administration
Making it an every day thing requires a change in mentality. Its hard to start that. Much harder to wake up every day and try to drag yourself to a treadmill. That has been my experience, having gone from totally sedentary to 500+ or so exercise hours per year
I think thats a big part of the American obesity problem, I think there's a lot of people that view exercise as this extraordinary thing, that normal life doesn't need to include it. But we are evolved to hunt and gather, which involves a lot of physical activity. You take that away, and the human body has to grapple with an unnatural state, and your health suffers as a result

让锻炼成为一件每天都必做的事情，需要心态上的改变。开始很难，坚持每天醒来后把自己拖到跑步机上更难。我个人也是从长时间久坐，转变到每年运动500小时以上的时间
我认为缺乏锻炼是美国肥胖问题的一个重要原因，有很多人认为锻炼很费事，正常生活中不需要锻炼。但我们是从狩猎和采集模式进化而来，这种模式伴随很多体力活动。如果你不这样做，人体就会陷入一种不自然的状态，你的健康也会因此受损

Geldan
I grew up in the country and never walked my dogs, but as an adult living in the city it became apparent to me that short little jaunts around the block weren't nearly enough for my 20 pound schipperke, so I take him to destinations every day. That might be the beach, or a nice hike, but we always move for at least an hour, but at least three times a week we go 6+ miles.
I am very obese and struggle with improving my diet, this increase in exercise hasn't helped me lose weight, but it has drastically reduced persistant pain, lowered my heart rate, and made it so I no longer get winded doing everyday tasks.

我在乡下长大，从来没有遛过狗，但作为一个住在城市里的成年人，我很明显地意识到，在街区附近转悠远远不够遛我那20磅重的狗，所以我每天都带它去远一点的地方。可能是海滩，或者一次愉快的徒步旅行，我们每次至少走一个小时，每周我们至少三次要走6英里以上的路程。
我非常胖，正在努力改善我的饮食，增加锻炼并没有帮助我减肥，但锻炼大大减少了肥胖带来的持续性疼痛，降低了我的心率，使我每天工作时不再出现喘不过气的情况。

hausinthehouse
It’s also not good to exercise every day (unless you’re a professional athlete who has trainers/people monitoring you and exceptional physical fitness). I have a rigorous fitness schedule but part of that rigor involves two days off a week. Rest is a necessary part of an active lifestyle

每天锻炼也不好(除非你是专业运动员，有教练/旁人监督你，身体健康状况良好)。我有严格的健身计划，但每周要休息两天。休息是健康生活的必要组成部分

MadCervantes
Americans are obese because we live in cities designed around cars.

美国人肥胖是因为我们生活在围绕汽车设计的城市里。

jdeasy
There was much less obesity in the 50s, 60s and 70s but the car culture was booming. I don’t love auto-centric urban planning but I don’t think this fully explains obesity.

在50、60、70年代，肥胖人数要少得多，但汽车文化却在蓬勃发展。我不喜欢城市规划以汽车为中心，但我认为这并不能完全解释美国的肥胖问题。

IiDaijoubu
And we eat too much of the wrong foods. And we're overworked and don't sleep enough. And we're emotionally unwell. And we have poor healthcare access.
We're fat for lots of reasons.

我们吃了太多不健康的食物。我们工作过度，睡眠不足。情绪不佳。医疗条件不佳。
我们肥胖有很多原因。

Perpetually27
I know plenty of fit people that own a car and live in a metropolis. Obese people are obese because they justify their laziness.

我认识很多健康的人，他们有一辆车，住在大都市。肥胖的人总是为自己的懒惰辩护。

hatebeesatecheese
The obesity problem in America is purely drinking too much soda and eating too much food problem.
You'd be surprised to know... Countries where obesity is the lowest (Asia), are countries where no-one really exercises. My skinny af girlfriend wouldn't even walk 50 meters, she'd take a her scooter and drive it right on the pavement of wherever she wanted to go.
The quality of food is also not an issue, most Asian countries technically have very unhealthy high sugar diets, but they simply don't eat as much!
Unless you change the diet there will be no change, if fat Americans exercise, they will just eat more... And if you change the diet you don't even need the exercise..

美国的肥胖问题纯粹是喝了太多苏打水和吃了太多食物。
你会惊讶地发现…肥胖率最低的国家(亚洲)，真正健身锻炼的人数并不多。我那瘦骨嶙峋的女朋友甚至50米都走不动，她会在人行道上开着她的电动车，去她想去的任何地方。
食品也不是问题，大多数亚洲国家都有非常不健康的高糖饮食，但他们吃的并不多!
除非你改变饮食，否则不会有任何改变，如果肥胖的美国人锻炼，他们只会吃得更多……如果你改变了饮食，你甚至不需要运动。
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tamati_nz
Look at photos of people pre 1990s - generally way slimmer than people of similar ages today. Active childhoods, less sedentary jobs, reasonable work hours and less Screentime. If you made it past mid 50s (cancers/heart disease) you generally lived to a decent age. Generations these days are almost born into obesity.

看看20世纪90年代以前的人的照片——通常比今天的同龄人要苗条得多。玩耍的童年，较少的久坐，合理的工作时间，很少盯着屏幕。如果你活到50多岁(没有癌症/心脏病)，那你一般会活到自己满意的年龄。如今，很多人一出生就患有肥胖症。

BeowulfShaeffer
I really feel this when I see kids today riding around on electric scooters and bikes.

当我看到现在的孩子们骑着电动车和自行车时，我真的有同感。

Embe007
Lifespan is longer now but healthspan is much shorter. The average 40 year old is a wreck now compared to the 1970s eg: obesity, joint issues etc. I know many 75 year olds in better health than the 40yos. Everyone did more cardio before the 1990s. Source: photos and talking to older people.

现在的寿命更长了，但健康寿命却短得多。与20世纪70年代相比，现在40岁的人简直就是个废物，比如肥胖、关节问题等。我知道很多75岁的人比40岁的人更健康。20世纪90年代之前，每个人都做了更多的有氧运动。

ryan30z
The amount of people who don't know anything about the food they're eating is insane.Then you look at their diet and their snacking alone is 1000 calories.

有很多人对他们吃的食物一无所知，简直是疯了。看看他们的饮食，单是零食就有1000卡路里。

politirob
Actually you don’t change peoples behaviors, but what can be done is change peoples environments.
So building more walkable, bike-friendly cities where people can incorporate exercise into their routines without going out of their way to devote time and money to one discrete activity would be best for systemic fitness

事实上，你不能改变人们的行为，但可以做的是改变人们的环境。
因此，建设更适合步行、骑行的城市，让人们可以把锻炼融入日常生活，而不必特意把时间和金钱花在锻炼活动上，这对身体健康是最好的

fishcatcherguy
Many, many people devote far greater than 40 minutes of their non-working hours each day to staring at a screen.
I’m not judging (I come home from work and sit on the couch plenty), but time isn’t the issue. It’s a simple lack of desire.

很多人每天在非工作时间里盯着屏幕的时间远远超过40分钟。
我不是在说教(我经常下班回家坐在沙发上)，但时间不是问题。人们只是单纯的缺乏锻炼欲望。
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InterloperSupreme
this is a hard truth that people don't want to hear.

这是一个人们不想听到的残酷事实。

h4ndic4pd
Jocko willix(an ex navy seal commander) has a great quote and mantra, discipline equals freedom. It really is true when u exercise discipline for the things you need/want to accomplish you find freedom in the rest of your day/life

Jocko willix(前海豹突击队指挥官)有一句名言:纪律等于自由。确实，当你为你需要/想要完成的事情锻炼时，你会在接下来的日子/生活中找到自由

PlanesFlySideways
I bought a standing desk and an under the desk treadmill so I can walk and work/game at the same time. Seems to work out quite well so far.

我买了一张站立式办公桌和一台跑步机，这样我就可以一边走路一边工作/游戏了。到目前为止，一切都很顺利

snailsss
So many people drive cars to work when they could be riding bikes instead—cycling is cheaper, better for the environment, and better for your health.

很多人开车上班，而他们本可以骑自行车——骑自行车更便宜，对环境更有利，对你的健康也更好

Vaxion
People would rather binge watch Netflix series for 5+ hours straight than devote just 1 hour for exercise. They care more about shows than their own personal well being. I used to do the same I now exercise for 1.5 hours everyday while watching my favorite shows. I also run for around 10km every alternate day after work.

人们宁愿连续看5个多小时的电视剧，也不愿意花1个小时来锻炼身体。比起个人幸福，他们更关心节目。我以前也是这样，现在我每天一边看我最喜欢的节目，一边锻炼1.5个小时。下班后，我每隔一天会跑大约10公里。

Deadfishfarm
they're not willing to sacrifice leisure. The vast majority (obviously not all) of people have at least 3-5 hours a day after work and getting necessities done. Sitting and watching TV really isn't that satisfying when it comes down to it. The time flies and you hardly remember it, and rarely feel satisfied afterwards.

人们不愿意牺牲休闲时间来锻炼。绝大多数人(显然不是所有人)每天下班后至少有3-5小时的空闲时间。而且坐着看电视体验并不好。时间过得飞快，你几乎感觉不到，看完电视后心理也很少会得到满足感。

abrandis
This is sadly true, because we've been conditioned to just sit on our *ss and just eat or just watch a screen or worse both.. really its such a nice feeling being outdoors..

这是很可悲的事实，我们已经习惯于坐在沙发上吃东西，看手机/电视屏幕。人们应该出去活动一下。在户外的感觉真的很好。

Dancherboijr12
If you make health and fitness a priority, you work it in no matter how busy you are. The problem lays in many many people not having fitness as a priority at all

如果你把健康和健身放在首位，不管你有多忙，你都要抽时间锻炼。问题在于许多人根本没有把健身放在首位

666pool
I think a lot of it has to do with how we sit with our knees bent. It puts a lot of demand on the cardiovascular system in our legs, especially when you stay like that for long periods without moving around to help the blood flow.

我认为久坐的危害很大程度上在与我们弯曲着膝盖。特别是当你长时间保持这种状态不走动，无法促进血液流动时，它对我们腿部的心血管系统有很大影响。

thereluctantpoet
I started to work off the lockdown weight gain three months ago. I'm doing 40mins to an hour of cardio or strength training per day and started eating clean. Weight and fat percentages are dropping noticeably, muscle is increasing, and that's with a job that requires me sitting at my computer often more than 10 hours a day. Honestly I'm surprised at how much progress can be made in less than 7 hours per week of exercise.

三个月前我就开始减肥了，我每天做40分钟到一个小时的有氧运动或力量训练，并且开始吃健康食物。体重和脂肪比例明显下降，肌肉在增加，而我的工作需要我每天坐在电脑前超过10个小时。说实话，我对每周少于7小时的锻炼能取得如此大的进步感到惊讶。

-PowerfulWarbird-
Yeah, remember "sitting is the new smoking"? It always seemeds to me that sitting what's the least unhealthy part of a sedentary lifestyle. My dad's sits 8 hours at work and sits when it comes home, but he's also a marathon runner who runs about an hour a day, which makes up for the sitting and even somewhat bad eating habits.

还记得"久坐是另一种类型的吸烟"吗?在我看来，久坐是生活方式中最不健康的方式。我爸爸上班的时候坐着8个小时，回家的时候也坐着，但他也是一个马拉松运动员，每天跑一个小时，这抵消了他的久坐隐害，甚至不健康的饮食习惯。

PhDinBroScience
This is what got me to start lifting and rowing again. I can't believe just exactly how weak I became by doing nothing but sitting on my ass for the entire length of the pandemic.
I noticed it being more difficult than it should be to just stand up off the couch from a sitting position, and one day after squatting down to pick something up, I almost had to put my hand on the floor to balance and get back up.
It was a huge wake-up call and I'm back to lifting 3 days per week and rowing on the other days.

这就是我再次开始举重和划船的原因。我简直不敢相信，在整个疫情期间，我什么都不做，只是干坐着，身子越来越差。
直到一天，我发现从沙发上站起来比以前困难得多。蹲下来捡东西时我不得不把手放在地板上保持平衡，然后再站起来。
这是一个巨大的警钟，于是我恢复了每周3天举重，其他日子划船的锻炼计划。

Firecracker500
Why rowing in particular if i may ask? Is rowing superior to other cardio in some way or do you just enjoy it more?

我想问一下，为什么选择划船?划船在某些方面优于其他有氧运动，还是你只是更喜欢它?

Goons_Forever
works your core, legs, arms, and back if I remember correctly
Makes it easy to listen to music or an audiobook or see a screen. And it works more muscle groups than running.

可以锻炼你的核心肌群，腿，手臂和背部肌肉
锻炼时听也可以听音乐、听有声书或看屏幕。它比跑步更能锻炼肌肉群。

IneaBlake
You just convinced me to buy a rowing machine, my poor wallet

你刚说服我买了一台划船机，我可怜的钱包又空了。

angeldolllogic
Swimming is better. It's extremely low impact as the buoyancy of the water removes pressure off your joints and you use all muscles in your body. If you have access to a pool or a swim spa, do this.

其实游泳更好。这是一项对身体冲击很低的运动，因为水的浮力减轻了你关节的压力，而且你在游泳时可以锻炼到全身的肌肉。如果你有游泳池或温泉，可以试试。
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stephruvy
Lemme just go check my hours logged in world of warcraft.... Hmm I should be dead.

让我看看我在魔兽世界上的时间记录吧....嗯，我应该死了。

ChronoCaster
moderate intensity
Walking two miles in 30 minutes.
Biking five miles in 30 minutes.
Swimming laps for 20 minutes.
Running one and a half miles in 15 minutes.
Doing water aerobics for 30 minutes.
Playing volleyball for 45 minutes.
Playing basketball for 20 minutes.
Jumping rope for 15 minutes.
Walking stairs for 15 minutes.
Washing your car for 45 minutes to an hour.
Gardening for 30 to 45 minutes.
Raking leaves for 30 minutes.
Dancing for 30 minutes.

中等强度的锻炼强度
三十分钟走两英里
三十分钟骑五英里。
游泳二十分钟。
十五分钟跑了一英里半。
做三十分钟水中有氧运动。
打四十五分钟的排球。
打二十分钟的篮球。
跳绳十五分钟。
走十五分钟楼梯。
洗车四十五分钟到一个小时。
做三十到四十五分钟园艺。
耙叶三十分钟。
跳舞三十分钟。

AvalancheOfOpinions
The best way to make it stick is find an exercise you really enjoy doing. There are tons of options out there. I've tried the gym and I hate it. I also really don't like running, especially because I live in a city with awful pollution. When I play drums, my whole body sweats, it's something I look forward to, and I can go for at least an hour. Same with skateboarding.

最好的坚持方法是找到一项你真正喜欢做的运动。有很多选择。我试过健身房，但我讨厌它。我也真的不喜欢跑步，尤其是因为我住在一个污染严重的城市。当我打鼓的时候，我全身都在出汗，这是我很喜欢的事情，我至少可以打一个小时鼓。玩滑板也一样。

coberi
7000 steps is the optimal amount of steps per day for longevity
Works out to: 3.4 miles. If walking, that's 1-1.5 hour. If running, that's even less.

每天走7000步是长寿的最佳步数。
算下来是3.4英里。如果步行的话，需要1-1.5个小时。如果跑步的化，那时间就更少了。

narcissistic889
mailmen have lower heart disease

所以邮递员的心脏病发病率较低

UrbanGhost114
"Walking can provide a lot of the same benefits of running. But running burns nearly double the number of calories as walking. For example, for someone who's 160 pounds, running at 5 miles per hour (mph) burns 606 calories. Walking briskly for the same amount of time at 3.5 mph burns just 314 calories" Basically, the faster your heartrate, the faster you burn calories.

步行的好处比跑步多。但是跑步燃烧的卡路里几乎是步行的两倍。例如，对于一个160磅的人来说，以每小时5英里的速度跑步可以燃烧606卡路里。以每小时3.5英里的速度快步走同样的时间只会燃烧314卡路里。”基本上，你的心率越快，你燃烧卡路里的速度就越快。
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FeralAnatidae
Is it possible that the people didn't die due to inactivity, but were instead more sedentary due to other factors that did contribute to their death? That is, people who are healthier feel better and are therefore more active because they have the energy and vitality to do more activity?

有没有可能这些人不是死于不活动，而是因为其他因素而不得不久坐？也就是说，健康的人感觉身体状况好，因此更活跃，有精力和活力去做更多的运动？

badken
This is cool, but I've read other studies that have shown that even a small amount of exercise significantly reduces risk of a host of conditions vs. being sedentary all day long.
For some very out of shape or older people, 40 minutes of moderate-to-vigorous physical activity may be daunting. However, they shouldn't just give up. Just do anything to be active even for fifteen minutes a day. Walk the dog, hell, just take a walk and enjoy the outdoors. Especially in an environment full of trees or other green places. Other research even shows that spending time in park-like or natural environments can improve your mood. Particularly if you suffer from certain mental illnesses!
Bottom line: get off your butt, go outside, and walk, even if it's just for a little while. Once you recognize the benefits, then start thinking about longer periods or even more intense physical activity. Walk before you run.

我读过其他研究表明，与整天久坐相比，即使是少量的锻炼也能显著降低患各种疾病的风险。
对于一些身材非常不好或年纪较大的人来说，40分钟中等到剧烈的体育锻炼可能是令人望而生畏的。然而，他们不应该就这么放弃。任何轻度适量的锻炼都可以，哪怕每天只有15分钟。遛狗，散步，享受户外生活吧。特别是在满是树木或其他绿色环境中。其他研究甚至表明，花时间在公园或大自然环境中可以改善你的情绪。尤其是如果你患有某些精神疾病的话！
所以站起来，出去走走，哪怕只是一小会儿。一旦你认识到锻炼的好处，就开始考虑更长的时间，甚至更剧烈的体育锻炼。先走再跑。

666pool
previous research that basically said sitting for more than 4 hours a day was correlated with increase in all-cause mortality and that no amount of exercising would offset it.
For example, the US Centers for Disease Control and Prevention recommends adults do moderate-intensity aerobic exercise for two hours and 30 minutes every week, plus muscle strengthening activities on two or more days a week.
As total sedentary time increased, so did early death by any cause, the results indicated. Overall then, participants' risk of death grew in tandem with total sitting time duration -- no matter their age, sex, race, body mass index or exercise habits.
Finally, people who frequently sat for more than 90 minutes at a stretch had a nearly two-fold greater risk of death than those who almost always sat for less than 90 minutes at a stretch, he said.
some scientists theorize that more sitting leads to reductions in insulin sensitivity, while others believe net calorie expenditures decline as sitting increases.
"Persons with uninterrupted sedentary bouts of 30 minutes or more had the highest risk for death if total sedentary time also exceeded 12.5 hours per day," noted Alter. "Conversely, in those whose daily sedentary volumes were low, uninterrupted bout lengths had little if any associated effects on mortality."
By teasing out these two threads, the findings show excessive sitting is bad and even worse if it is accumulated in lengthy, uninterrupted bouts throughout the day, noted Alter.
The longer the duration of sitting, the more negative the impact on our cardiovascular health."
Steinbaum, who was not involved in the study, said moving around every 30 minutes is recommended.
Asked if, say, a standing desk might be helpful for those who work desk jobs, Diaz said "there is limited evidence to suggest that standing is a healthier alternative to sitting."
"So if you have a job or lifestyle where you have to sit for prolonged periods, the best suggestion I can make is to take a movement break every half hour," said Diaz. "Our findings suggest this one behavior change could reduce your risk of death."

我记得之前的研究表明，每天坐着超过4小时与死亡率增加相关，再多的锻炼也无法抵消这一影响。
美国疾病控制与预防中心建议成年人每周进行2小时30分钟的中等强度有氧运动，外加每周两天或两天以上的肌肉强化活动。
研究结果表明，随着久坐时间的增加，任何原因导致的早亡也会增加。总的来说，无论参与者的年龄、性别、种族、身体质量指数或锻炼习惯如何，他们的死亡风险与坐着时间是的长短时正向关。
经常坐着超过90分钟的人的死亡风险，几乎是经常坐着少于90分钟的人的两倍。
一些科学家推断，久坐会导致胰岛素敏感性降低，而另一些科学家则认为，随着久坐时间的增加，净卡路里消耗也会下降。
奥尔特指出:“如果每天总久坐时间也超过12.5小时，持续久坐30分钟或更长时间的人死亡的风险最高。”“相反，那些每天久坐时间较低的人，与死亡率之间没有任何相关。”
研究结果表明，久坐不利于健康，如果一天中长时间不间断地久坐，情况会更糟。
久坐的时间越长，对心血管健康的负面影响就越大。建议每30分钟就活动一次。
当被问及站立式办公桌是否对伏案工作的人有帮助时，研究人员说:“有限的证据表明站立是比坐着更健康的选择。”
研究人员还说:“如果你的工作或生活方式需要长时间坐着，我能给出的最好建议是每半个小时休息一下。”“我们的发现表明，这一行为可以降低死亡风险。”

User avatar
Lifestyle habits are sometimes very difficult to change for a lot of reasons. If I had lots of people regularly around me who also were visibly enthusiastic about fitness and living well, from a young age until now, I would very likely have adopted values similar to their own. I'd probably be in incredible shape. That's a kind of privilege, in a way. Not everyone is fortunate like that. That's not to excuse their choices, but it helps to provide context for why some might not be interested or informed.

由于很多原因，生活习惯有时很难改变。如果我身边有很多人从小到大对健身和生活充满热情，我很可能会接受和他们相似的价值观。我的身材可能会非常好。在某种程度上，这是运气。并不是每个人都如此幸运。我并不是为他们的选择开脱，而是为什么有些人可能对锻炼不感兴趣或不知道锻炼的好处。

PurplePotamus
Like a good diet for one person might be broccoli for dinner every night, but if you just copy that, you might give it up of you don't like broccoli. But if you've looked at what a good diet might mean, what you can be happy eating, what works for your schedule, etc. And landed on broccoli, thats much better even if you cook it with some butter

一个好的饮食习惯可能是每天晚上只吃西兰花，但如果你只是枯燥的复制这种做法，你可能会因为不喜欢西兰花而放弃。但如果你研究过什么是好的饮食，什么是快乐的饮食，什么适合你的作息等等。那么即使你用黄油烹饪西兰花，效果也会更好。

Phaelin
I just started running 20 min a day on the treadmill 2 weeks ago. Was feeling pretty good too....well...maybe i'll just start doing 40 min then.

两周前我才开始每天在跑步机上跑20分钟。感觉很好....那我接下来跑40分钟吧。

ClearAsNight
Ramp it up slowly. Doubling your workout immediately might lead to injury.

慢慢增加。突然加倍锻炼可能会导致受伤。