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Just 10 Minutes of Daily Exercise Boosts Heart Health
By Serena Gordon
HealthDay Reporter
Tuesday, May 15, 2007; 12:00 AM
TUESDAY, May 15 (HealthDay News) -- A new study has good news for those who've been avoiding exercise because they don't think they have enough time: Even 10 minutes a day can improve your cardiovascular fitness.
The research found that when overweight or obese, sedentary women started to exercise an average of 72 minutes a week, they increased their peak oxygen consumption -- a measure of cardiovascular fitness -- by 4.2 percent compared to women who stayed on the sidelines.
"For people who've been really sedentary, you're getting a benefit almost immediately. Just get off the couch," advised the study's lead author, Dr. Timothy Church, director of the Laboratory of Preventive Medicine Research at the Pennington Biomedical Research Center at Louisiana State University.
"It was surprising to us, the idea that as little as 10 to 15 minutes of exercise a day could provide benefit in terms of fitness," he added.
The researchers also found that while a little bit of exercise was beneficial, more exercise boosted cardiorespiratory fitness even higher.
Church noted that the intensity of exercise the women in the study engaged in was very low, probably equivalent to walking at a speed of about 2 to 3 miles an hour.
The findings are published in the May 16 issue of theJournal of the American Medical Association.
"Physical activity is clearly beneficial for your health. This study shows that any activity is good, and more is better," said Dr. I-Min Lee, an associate professor of medicine at Brigham and Women's Hospital and Harvard Medical School, both in Boston. Lee wrote an accompanying editorial in the same issue of the journal.
Church and his colleagues undertook the research, because there have been few studies that have looked at the dose-response effect of exercise -- that is, how much exercise do you need to see a benefit and will more exercise continue to produce additional benefits?
To answer those questions, the researchers recruited 464 postmenopausal women who were considered overweight or obese. All of the women had some degree of high blood pressure, and none was exercising at all at the start of the study.
The women were randomly assigned to one of four groups: the control group that would remain sedentary; a light exercise group that averaged 72 minutes a week of exercise; a moderate exercise group that averaged about 136 minutes a week; and a high exercise group that completed nearly 192 minutes of exercise each week.
Current recommendations call for 30 minutes of exercise most days of the week. Church said the three exercise groups roughly translate to 50 percent, 100 percent and 150 percent of the exercise guideline.
The researchers measured the women's peak oxygen consumption at the start of the study, and then again after six months of exercise. They found that the women in the light exercise group increased their peak oxygen consumption levels by 4.2 percent. The moderate exercise group saw a 6 percent rise, while the heavy exercise group upped their cardiorespiratory fitness by 8.2 percent.
"This is great news for couch potatoes and for the aging," said Church. "There are people that can't obtain the recommendations for exercise, but now, we see if you can't get 150 minutes a week, you stand to benefit even if you get half that."
Lee said: "These findings suggest that different outcomes may show different responses. Even with a little bit of physical activity, there was a significant improvement in physical fitness. And, this study showed that as the dose increased, you saw commensurate increases in fitness.
"With a very doable dose of physical activity, you can start seeing health benefits," Lee added.
More information
To learn more about the benefits of exercise, visit the American Academy of Family Physicians.
SOURCES: Timothy Church, M.D., M.P.H., Ph.D., director, Laboratory of Preventive Research, Pennington Biomedical Research Center, Louisiana State University, Baton Rouge; I-Min Lee, M.B.B.S., Sc.D., associate professor of medicine, Brigham and Women's Hospital and Harvard Medical School, and associate professor of epidemiology, Harvard School of Public Health, Boston; May 16, 2007,Journal of the American Medical Association
Just 10 Minutes of Daily Exercise Boosts Heart Health
By Serena Gordon
HealthDay Reporter
Tuesday, May 15, 2007; 12:00 AM
每天运动10分钟有助于心脏健康
作者Serena Gordon
《每日健康 》记者
TUESDAY, May 15 (HealthDay News) -- A new study has good news for those who've been avoiding exercise because they don't think they have enough time: Even 10 minutes a day can improve your cardiovascular fitness.
5月15日周四来自《每日健康 》的报道---一项新的研究给不爱运动的人带来了福音：每天只需10分钟就可改善心血管功能。他们总是觉得抽不出时间来运动。
The research found that when overweight or obese, sedentary women started to exercise an average of 72 minutes a week, they increased their peak oxygen consumption -- a measure of cardiovascular fitness -- by 4.2 percent compared to women who stayed on the sidelines.
研究发现超重或肥胖妇女每周平均运动72分钟，衡量心血管健康程度的峰值耗氧量与不运动的妇女相比而言将会上升4.2%。
"For people who've been really sedentary, you're getting a benefit almost immediately. Just get off the couch," advised the study's lead author, Dr. Timothy Church, director of the Laboratory of Preventive Medicine Research at the Pennington Biomedical Research Center at Louisiana State University.
“对于总是习惯于久坐的人来说，锻炼几乎能收到立竿见影的效果。仅仅从沙发上起个身而异,”
这项研究的第一作者Timothy Church博士建议道。他是路易斯安娜州立大学潘宁顿生物医学研究中心的预防医学研究实验室主任。
"It was surprising to us, the idea that as little as 10 to 15 minutes of exercise a day could provide benefit in terms of fitness," he added.
“每天仅仅锻炼15min就可增进身体健康，我们也对此大为吃惊。”他补充道。
The researchers also found that while a little bit of exercise was beneficial, more exercise boosted cardiorespiratory fitness even higher.
研究也发现虽然低运动量运动对身体有所裨益，但加大运动量能更好地促进心血管呼吸系统的健康。
Church noted that the intensity of exercise the women in the study engaged in was very low, probably equivalent to walking at a speed of about 2 to 3 miles an hour.
Church指出，这项研究中，妇女运动强度很小，大致相当于每小时步行3到3英里。
The findings are published in the May 16 issue of theJournal of the American Medical Association.
研究结果发表在5月16日出版的美国医学会杂志上。
"Physical activity is clearly beneficial for your health. This study shows that any activity is good, and more is better," said Dr. I-Min Lee, an associate professor of medicine at Brigham and Women's Hospital and Harvard Medical School, both in Boston. Lee wrote an accompanying editorial in the same issue of the journal.
体育锻炼有益于身体健康，这是很显然的。这项研究也表明任何运动都会对身体有所助益，越多越好。李艾名（音）博士说道。他身兼Brigham和哈佛医学院妇女医院医学副教授职位。两个机构均位于波士顿。李博士在该杂志的这一期上发表了一篇相关评论。
Church and his colleagues undertook the research, because there have been few studies that have looked at the dose-response effect of exercise -- that is, how much exercise do you need to see a benefit and will more exercise continue to produce additional benefits?
Church和同事之所以着手这项研究，是因为当前很少有人关注运动的剂量效应。这种运动剂量效应换而言之也就是说人体需要多少运动才能看到效果，运动更多会不会对身体产生更多益处等等。
To answer those questions, the researchers recruited 464 postmenopausal women who were considered overweight or obese. All of the women had some degree of high blood pressure, and none was exercising at all at the start of the study.
研究人员为了回答这些问题，招募了464名绝经后的超重或肥胖妇女。所有受试妇女均具有一定程度的高血压。研究开始之前，她们均未进行过任何身体锻炼。
The women were randomly assigned to one of four groups: the control group that would remain sedentary; a light exercise group that averaged 72 minutes a week of exercise; a moderate exercise group that averaged about 136 minutes a week; and a high exercise group that completed nearly 192 minutes of exercise each week.
受试妇女随机分成四组：对照组，继续保持久坐状态；低运动量组，平均每周运动72min；中运动量组，平均每周运动136min；大运动量组，每周完成近192min的运动量。
Current recommendations call for 30 minutes of exercise most days of the week. Church said the three exercise groups roughly translate to 50 percent, 100 percent and 150 percent of the exercise guideline.
每周平均运动30分钟是时下推荐的运动量。Church说这三个运动量分组大致分别对应于指导运动量的50%，100%，150%。
The researchers measured the women's peak oxygen consumption at the start of the study, and then again after six months of exercise. They found that the women in the light exercise group increased their peak oxygen consumption levels by 4.2 percent. The moderate exercise group saw a 6 percent rise, while the heavy exercise group upped their cardiorespiratory fitness by 8.2 percent.
研究者测量了受试妇女在研究开始时的峰值耗氧量，以及六个月运动后的峰值耗氧量。他们发现低运动量组的峰值耗氧量上升了4.2%。中运动量组上升了6%，而大运动量组的心血管健康程度则升高了8.2%。
"This is great news for couch potatoes and for the aging," said Church. "There are people that can't obtain the recommendations for exercise, but now, we see if you can't get 150 minutes a week, you stand to benefit even if you get half that."
“这对于习惯坐在沙发上打发时间的人和老年人而言是个天大的好消息，”Church说道。有些人没办法达到推荐的运动量，但是现在即使你没法一周运动150min，就算运动一半时间对身体也是有好处的。
Lee said: "These findings suggest that different outcomes may show different responses. Even with a little bit of physical activity, there was a significant improvement in physical fitness. And, this study showed that as the dose increased, you saw commensurate increases in fitness.
李还说:“这些研究结果也表明了不同了后果可能会带来不同的反应。就算只做一点点体育锻炼，对身体而言也是有好处的。并且这项研究还揭示了随着运动量加大，你也会见证到你身体随之变得更加健康。
"With a very doable dose of physical activity, you can start seeing health benefits," Lee added.
“只需一点点体育运动，你就会开始见证到它所带来的益处。”李博士补充说。
More information
更多信息
To learn more about the benefits of exercise, visit the American Academy of Family Physicians.
欲知更多有关运动带来的好处，请浏览美国家庭医师医学会。
SOURCES: Timothy Church, M.D., M.P.H., Ph.D., director, Laboratory of Preventive Research, Pennington Biomedical Research Center, Louisiana State University, Baton Rouge; I-Min Lee, M.B.B.S., Sc.D., associate professor of medicine, Brigham and Women's Hospital and Harvard Medical School, and associate professor of epidemiology, Harvard School of Public Health, Boston; May 16, 2007,Journal of the American Medical Association
来源：Timothy Church, M.D., M.P.H., Ph.D., director, Laboratory of Preventive Research, Pennington Biomedical Research Center, Louisiana State University, Baton Rouge; I-Min Lee, M.B.B.S., Sc.D., associate professor of medicine, Brigham and Women's Hospital and Harvard Medical School, and associate professor of epidemiology, Harvard School of Public Health, Boston; May 16, 2007,Journal of the American Medical Association
编译：1055中文
每天运动10分钟有助于心脏健康
Serena Gordon，《每日健康》记者
5月15日周四来自《每日健康 》的报道---一项新的研究给不爱运动的人带来了福音：每天只需10分钟就可改善心血管功能。他们总是觉得抽不出时间来运动。
研究发现超重或肥胖妇女每周平均运动72分钟，衡量心血管健康程度的峰值耗氧量与不运动的妇女相比而言将会上升4.2%。
“对于总是习惯于久坐的人来说，锻炼几乎能收到立竿见影的效果。仅仅从沙发上起个身而异,”
这项研究的第一作者Timothy Church博士建议道。他是路易斯安娜州立大学潘宁顿生物医学研究中心的预防医学研究实验室主任。
“每天仅仅锻炼15min就可增进身体健康，我们也对此大为吃惊。”他补充道。
研究也发现虽然低运动量对身体有所裨益，但加大运动量能更好地促进心血管呼吸系统的健康。
Church指出，这项研究中，妇女运动强度很小，大致相当于每小时步行3到3英里。研究结果发表在5月16日出版的美国医学会杂志上。
体育锻炼有益于身体健康，这是很显然的。这项研究也表明任何运动都会对身体有所助益，越多越好。李艾名（音）博士说道。他身兼Brigham和哈佛医学院妇女医院医学副教授职位。两个机构均位于波士顿。李博士在该杂志的这一期上发表了一篇相关评论。
Church和同事之所以着手这项研究，是因为当前很少有人关注运动的剂量效应。这种运动剂量效应换而言之也就是说人体需要多少运动才能看到效果，运动更多会不会对身体产生更多益处等等。
研究人员为了回答这些问题，招募了464名绝经后的超重或肥胖妇女。所有受试妇女均具有一定程度的高血压。研究开始之前，她们均未进行过任何身体锻炼。
受试妇女随机分成四组：对照组，继续保持久坐状态；低运动量组，平均每周运动72min；中运动量组，平均每周运动136min；大运动量组，每周完成近192min的运动量。
每周平均运动30分钟是时下推荐的运动量。Church说这三个运动量分组大致分别对应于指导运动量的50%，100%，150%。
研究者测量了受试妇女在研究开始时的峰值耗氧量，以及六个月运动后的峰值耗氧量。他们发现低运动量组的峰值耗氧量上升了4.2%。中运动量组上升了6%，而大运动量组的心血管健康程度则升高了8.2%。
“这对于习惯坐在沙发上打发时间的人和老年人而言是个天大的好消息，”Church说道。有些人没办法达到推荐的运动量，但是现在即使你没法一周运动150min，就算运动一半时间对身体也是有好处的。
李还说:“这些研究结果也表明了不同了后果可能会带来不同的反应。就算只做一点点体育锻炼，对身体而言也是有好处的。并且这项研究还揭示了随着运动量加大，你也会见证到你身体随之变得更加健康。
“只需一点点体育运动，你就会开始见证到它所带来的益处。”李博士补充说。
欲知更多有关运动带来的好处，请浏览《美国家庭医师医学会》。
healthDay一般译为《每日健康》
谢谢沙漠梭梭版主指点
个人观点，仅供参考：
Boosts Heart Health
有助于心脏健康
有益心脏健康
（有助于－动词；有益－名词）
can improve your cardiovascular fitness.
可大大改善心血管系统功能
可改善心血管功能
The research found that when overweight or obese, sedentary women started to exercise an average of 72 minutes a week, they increased their peak oxygen consumption -- a measure of cardiovascular fitness -- by 4.2 percent compared to women who stayed on the sidelines.
研究发现超重或肥胖妇女一周平均运动72分钟，衡量心血管健康程度的峰值耗氧量与不运动的妇女相比而言将会上升4.2%。
研究发现，当超重或肥胖的久坐妇女开始进行平均每周72分钟的运动时，他们的最大氧耗量（心血管功能的一项指标）与不运动的妇女相比增加了4.2%。
For people who've been really sedentary
对于总是习惯于久坐的人来说
对于确实一直惯于久坐的人来说
而异
而已
as little as 10 to 15 minutes of exercise a day
每天仅仅锻炼15min
每天仅仅锻炼10到15分钟
probably equivalent to walking at a speed of about 2 to 3 miles an hour.
大致相当于每小时步行3到3英里。
大致相当于以每小时2到3英里的速度步行。
theJournal of the American Medical Association.
美国医学会杂志
《美国医学会杂志》
谢谢“假行家”指点
对于boost一词
有益似乎也是动词，不过boost本身也是动词。相较而言，“有益”更简练一些
俺的意思是：“有助于”后接动词；“有益”后接名词。
要在相应处做出修改哦
