你需要跑多少步才能延長壽命

對23萬人的調(diào)查顯示，你需要跑多少步才能延長壽命

It's free, requires no equipment and the scenery can be stunning – it's no wonder running is among the world's most popular sports.

跑步是免費的，不需要任何設(shè)備，而且風(fēng)景非常迷人——難怪跑步是世界上最受歡迎的運動之一。

The number of recreational runners in Australia has doubled from 2006 to 2014. Now more than 1.35 million Australians (7.4 percent) run for fun and exercise.

從2006年到2014年，澳大利亞休閑跑步者的數(shù)量翻了一番?，F(xiàn)在，超過135萬澳大利亞人(7.4%)跑步是為了娛樂和鍛煉。

Our study, published today in the British Journal of Sports Medicine, suggests running can significantly improve your health and reduce the risk of death at a given point in time.

我們今天發(fā)表在《英國運動醫(yī)學(xué)雜志》上的研究表明，跑步可以顯著改善你的健康狀況，并在一定時間內(nèi)降低死亡風(fēng)險。

And you don't have to run fast or far to reap the benefits.

你不必跑得太快或太遠就可以得到好處。

Our study

我們的研究

Past research has found running reduces the risk of obesity, high blood pressure, high cholesterol, disability, type 2 diabetes, heart disease and cancer.

過去的研究發(fā)現(xiàn)跑步可以降低肥胖、高血壓、高膽固醇、殘疾、2型糖尿病、心臟病和癌癥的風(fēng)險。

It also improves aerobic endurance, heart function, balance and metabolism.

它還改善有氧耐力，心臟功能，平衡和新陳代謝。

These are important components of your overall health status. So, it would be reasonable to assume participation in running increases longevity. But the previous scientific evidence on this has been inconsistent.

這些是你整體健康狀況的重要組成部分。因此，有理由認為參加跑步可以延長壽命。但之前的科學(xué)證據(jù)并不一致。

Our review summarised the results of 14 individual studies on the association between running or jogging and the risk of death from all causes, heart disease and cancer.

我們的綜述總結(jié)了14項關(guān)于跑步或慢跑與各種原因、心臟病和癌癥死亡風(fēng)險之間關(guān)系的獨立研究的結(jié)果。

Our pooled sample included more than 230,000 participants, 10 percent of whom were runners. The studies tracked participants' health for between 5.5 and 35 years. During this time, 25,951 of the participants died.

我們的匯總樣本包括超過23萬名參與者，其中10%是跑步者。這項研究對參與者的健康狀況進行了5.5到35年的跟蹤調(diào)查。在此期間，25951名參與者死亡。

When we pooled the data from the studies, we found runners had a 27 percent lower risk of dying during the study period from any cause compared with non-runners.

當我們收集研究數(shù)據(jù)時，我們發(fā)現(xiàn)跑步者在研究期間死于任何原因的風(fēng)險比非跑步者低27%。

Specifically, running was associated with a 30 percent lower risk of death from heart disease and a 23 percent lower risk of death from cancer.

具體來說，跑步可以降低30%的心臟病死亡風(fēng)險和23%的癌癥死亡風(fēng)險。

More isn't necessarily better

更多未必更好

We found running just once a week, or for 50 minutes a week, reduces the risk of death at a given point in time. The benefits don't seem to increase or decrease with higher amounts of running.

我們發(fā)現(xiàn)，每周只跑一次，或者每周跑50分鐘，可以在給定的時間點降低死亡風(fēng)險。隨著跑步量的增加，這些好處似乎不會增加或減少。

This is good news for those who don't have much time on their hands for exercise. But it shouldn't discourage those who enjoy running longer and more often. We found even "hardcore" running (for example, every day or four hours a week) is beneficial for health.

對于那些沒有太多時間鍛煉的人來說，這是個好消息。但這不應(yīng)該讓那些喜歡跑得更長更頻繁的人氣餒。我們發(fā)現(xiàn)，，即使是“鐵桿”跑步(例如，每天或每周4小時)也有益于健康。

Nor do the benefits necessarily increase by running at high speeds. We found similar benefits for running at any speed between 8 and 13 km/h. It might be that running at your own "most comfortable pace" is the best for your health.

高速運行也不一定會增加效益。我們發(fā)現(xiàn)在8到13公里/小時的任何速度下跑步都有類似的好處。也許以你自己的“最舒適的速度”跑步對你的健康最好。

But keep in mind there are risks as well

但要記住，這樣做也有風(fēng)險

Running may lead to overuse injuries. These occur as a consequence of repeated mechanical stress on the tissue without sufficient time for recovery.

跑步可能會導(dǎo)致過度使用傷害。這是由于組織反復(fù)受到機械應(yīng)力而沒有足夠的恢復(fù)時間造成的。

A history of injury and a longer duration of activity increase the risk of overuse injuries.

受傷史和較長的活動時間會增加過度使用傷害的風(fēng)險。

You can minimise the risk by avoiding uneven or hard surfaces, wearing appropriate footwear, and trying not to suddenly increase the pace or duration of running.

你可以通過避免不平整或堅硬的表面，穿合適的鞋，盡量不突然增加跑步的速度或時間來降低風(fēng)險。

There is always the risk of sudden death during exercise, but this occurs very rarely.

運動中總有猝死的危險，但這種情況很少發(fā)生。

Importantly, we found the overall benefit of running far outweighs the associated risks. Shorter duration and lower pace of running will further reduce the risks.

重要的是，我們發(fā)現(xiàn)跑步的總體好處遠遠大于相關(guān)的風(fēng)險。較短的持續(xù)時間和較低的跑步速度將進一步降低風(fēng)險。

Tips for beginners

初學(xué)者小貼士

Start slow and gradually increase the pace, duration and weekly frequency. Set your aim at 50 minutes a week or more, and run at a comfortable speed. Be persistent, but don't let yourself run out of steam.

慢慢開始，逐漸增加速度、持續(xù)時間和每周頻率。將你的目標設(shè)定為每周50分鐘或更長時間，并以舒適的速度跑步要堅持不懈，但不要讓自己失去動力。

The benefits will be similar, regardless of whether you do it in one go or in multiple sessions spread across the week.

不管你是一次性做還是在一周內(nèi)分幾次做，效果都是相似的。

If you don't like running alone, consider joining a running group or an organised event such as parkrun. Running in a group can increase your motivation and provide a fun social experience.

如果你不喜歡獨自跑步，可以考慮加入跑步小組或參加有組織的活動，如跑馬拉松。在一個團體中跑步可以增加你的動力，并提供一個有趣的社交體驗。

It can be hard to start running, but it shouldn't be too hard. If you don't like running, don't force it; there are more than 800 other interesting sports to choose from. The benefits of many other sports (such as swimming, tennis, cycling and aerobics) are comparable to the ones we found for running.

開始跑步可能很難，但不應(yīng)該太難。如果你不喜歡跑步，不要強迫;還有800多種有趣的運動可供選擇。許多其他運動(如游泳、網(wǎng)球、自行車和有氧運動)的好處與我們在跑步中發(fā)現(xiàn)的相當。