每天15分鐘運動助延壽3年

每天15分鐘運動助延壽3年

台灣新研究發現，不管男女老幼，每日只需做15分鐘中等強度運動，如快步行走等，就可令人延壽3年，相信較短的運動時間可鼓勵更多人做運動。

有關研究刊於醫學期刊《刺針》（The Lancet），由台灣國家衛生研究院及中國醫藥大學附設醫院進行。研究員追蹤41.6萬名志願者13年，分析其健康紀錄及體能活動情况，以及年齡、性別及其他健康相關因素後，發現每日作中等強度運動最少15分鐘者，較從不運動者平均壽命長3年。此外，研究發現做運動可減少癌症死亡率達10%，而每日運動量每增加15分鐘，便可減低各種原因的死亡率4%。

研究員溫啟邦稱，是次研究結果首次找出到了最低程度的有效運動量。他指出只要運動15分鐘便可帶來巨大健康效益，而且對男女老幼、吸煙者等所有人亦然。此前專家一般建議每周需運動5天，每次最少30分鐘，不少人都覺難以堅持。

Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study

Original Text Dr Chi Pang Wen MD, Jackson Pui Man Wai PhD, Min Kuang Tsai MS, Yi Chen Yang MS, Ting Yuan David Cheng MS, Meng-Chih Lee MD, Hui Ting Chan MS, Chwen Keng Tsao BS, Shan Pou Tsai PhD, Xifeng Wu MD.

The Lancet, Early Online Publication, 16 August 2011

Summary

Background

The health benefits of leisure-time physical activity are well known, but whether less exercise than the recommended 150 min a week can have life expectancy benefits is unclear. We assessed the health benefits of a range of volumes of physical activity in a Taiwanese population.

Methods

In this prospective cohort study, 416 175 individuals (199 265 men and 216 910 women) participated in a standard medical screening programme in Taiwan between 1996 and 2008, with an average follow-up of 8·05 years (SD 4·21). On the basis of the amount of weekly exercise indicated in a self-administered questionnaire, participants were placed into one of five categories of exercise volumes: inactive, or low, medium, high, or very high activity. We calculated hazard ratios (HR) for mortality risks for every group compared with the inactive group, and calculated life expectancy for every group.

Findings

Compared with individuals in the inactive group, those in the low-volume activity group, who exercised for an average of 92 min per week (95% CI 71—112) or 15 min a day (SD 1·8), had a 14% reduced risk of all-cause mortality (0·86, 0·81—0·91), and had a 3 year longer life expectancy. Every additional 15 min of daily exercise beyond the minimum amount of 15 min a day further reduced all-cause mortality by 4% (95% CI 2·5—7·0) and all-cancer mortality by 1% (0·3—4·5). These benefits were applicable to all age groups and both sexes, and to those with cardiovascular disease risks. Individuals who were inactive had a 17% (HR 1·17, 95% CI 1·10—1·24) increased risk of mortality compared with individuals in the low-volume group.

Interpretation

15 min a day or 90 min a week of moderate-intensity exercise might be of benefit, even for individuals at risk of cardiovascular disease.

Funding

Taiwan Department of Health Clinical Trial and Research Center of Excellence and National Health Research Institutes.