Is 30 Minutes of Exercise a Day Enough?

每天30分钟的运动量是否足够？

Science says you may need less exercise than you think to live a long and healthy life. Is 30 minutes a day enough? Do we have to exercise all in one session, or can we spread it throughout the day?

科学研究表明，要想健康长寿，你需要的运动量可能比你想象的要少。每天30分钟够吗？我们必须在一个时段内完成运动，还是可以在一天中分散进行呢？

Exercise scientists advised healthy people should accumulate 150 minutes of moderate exercise every week, and half as much if it is intense.

运动科学家建议身体健康的人每周应积累150分钟的适度运动；而`如果是剧烈运动，则要达到一半的量。

But what’s the best way to space out those weekly minutes? And what does “moderate” mean?

但是，怎样才能使每周的这些时间有一个最好的间隔呢？而“适度”又如何掌握呢？

For practical purposes, exercise scientists often recommend breaking that 150 minutes into 30-minute sessions of speedy walking or a similar activity five times a week.

出于实际目的，运动科学家通常建议将这150分钟分成30分钟的快速步行或类似活动，每周5次。

“It is quite clear from numerous large-scale, well-conducted epidemiological studies that 30 minutes of moderate-intensity activity most days lowers the risk of premature death and many diseases,” said Ulf Ekelund, a professor specializing in physical activity epidemiology at the Norwegian School of Sports Sciences in Oslo.

挪威奥斯陆体育科学学院专门从事体育活动流行病学研究的Ulf Ekelund教授说：“从许多大规模、精心进行的流行病学研究中可以看出，大多数日子里30分钟的适度强度活动可以降低过早死亡和许多疾病的风险。”

“Moderate exercise,” he continued, “means activities that increase your breathing and heart rate, so the exertion feels like a five or six on a scale between one and ten.” In other words, pick up the pace a bit if your inclination is to take a walk.

他说：“适度运动，意味着增加你的呼吸频率和心率的活动，使你的体力消耗感觉在1到10之间的范围内达到5或6。换句话说，如果你倾向于散步，那就加快步伐。

“It doesn’t matter whether exercise is done in a long, continuous 30-minute session or is dispersed across the day in shorter sessions. Recent studies overwhelmingly show that we can accumulate our 150 weekly minutes of moderate exercise in whatever way works best for us,” said Emmanuel Stamatakis, an exercise scientist at the University of Sydney in Australia who studies physical activity and health.

澳大利亚悉尼大学研究身体活动和健康的运动科学家Emmanuel Stamatakis说：“无论运动是在一个长时间、连续的30分钟内完成,还是在一天中分散在较短的时间内完成,这都没有关系。最近的研究压倒性地表明，我们可以通过任何最适合自己的方式积累每周150分钟的适度运动。”

Word Bank

session /'seʃn/ n. 一段时间

We need a session to work out our budgets.

moderate /'mɒdərət/ adj. 适度的；温和的

numerous /'njuːmərəs/ adj. 许多的