One Hour of Exercise a Day Fights Damage of Sitting

When it comes to your health, It seems that sitting too much may be as bad for you as smoking.
当谈到健康问题时，可能久坐的危害跟吸烟一样。

If you sit for many hours a day in a traditional office job, you may be interested in a new study. This study suggests that you should get an hour of "brisk exercise" every day.
如果你从事传统办公室工作，每天要坐很多个小时，你可能会对一项新的研究感兴趣。这项研究表明，你每天都应该做一个小时的“轻快运动”。

Researchers say this brisk exercise can help office workers reduce their risk of an early death. Many office workers spend a large part of their time seated and physically inactive.
研究人员表示，这种轻快运动有助于上班族降低早逝的风险。许多上班族大部分时间坐着不积极运动。

A lack of physical activity is linked to some 5.3 million deaths worldwide each year. The researchers say that makes a sedentary lifestyle more deadly than smoking.
缺乏身体活动每年跟全球范围内大约530万例死亡有关。研究人员表示，久坐比吸烟更为致命。

The new report said that a sedentary lifestyle can cause many diseases, including heart disease, diabetes and even some cancers. These diseases cost the world economy $67.5 billion every year.
这项新的报告称，久坐会导致多种疾病，包括心脏病、糖尿病甚至是某些癌症。这些疾病每年要消耗全球经济675亿美元。

The U.S. Centers for Disease Control and Prevention suggests adults get 150 minutes of moderate aerobic exercise every week. In addition, CDC officials advise adults to get an additional two hours of muscle strengthening per week.
美国疾病控制和预防中心建议成年人每周进行150分钟的适度有氧运动。此外，该中心官员还建议成年人每周额外花一两个小时进行肌力锻炼。

Ulf Ekelund is with the Norwegian School of Sports Sciences and the University of Cambridge. He was the lead writer of the report.
乌尔夫·埃克隆（Ulf Ekelund）就职于挪威体育学院以及剑桥大学。他是这篇报告的主要作者。

Ekelund says that "For many people who commute to work and have office-based jobs, there is no way to escape sitting for prolonged periods of time."
埃克隆表示，“对许多乘车上下班并且工作以办公室为主的人们来说，长时间坐着就无可避免。”

He says he and the other researchers "cannot stress enough" the importance of getting exercise. Ekelund suggests going for a run in the morning, riding a bicycle to work, or taking a walk in the middle of the work day.
他说，他和其他研究人员“一再强调”锻炼的重要性。埃克隆建议早上去跑步，骑自行车上班，或是在工作日的中午去散个步。

An hour of physical activity is "ideal," he adds. But if this is not possible, he suggests doing at least some exercise each day to reduce the risk of disease and an early death.
他补充说，一个小时的身体活动就非常理想。但是如果不具备这些条件，他建议每天至少做一些锻炼来减少疾病和早逝的风险。

For the study, researchers looked at 13 earlier studies on the effect of inactivity. Study subjects were grouped according to the amount of activity they reported. The range of activity reported varied greatly -- from less than 5 minutes a day to up to 75 minutes a day.
在这项研究中，研究人员查看了13起关于不活动影响的早期研究。研究对象被根据他们报告的活动量进行分组。所报告的活动量范围变化很大，从每天不到5分钟，到每天高达75分钟。

The study found that those who sat for eight hours a day, but got the suggested amount of exercise reduced their chances of dying at an early age. These people did better than those who sat less but were not active.
研究发现，那些每天坐8个小时但是进行了建议活动量的人们降低了他们早逝的可能性。这些人比坐得更少但是不活动的人表现更好。

Ekelund says, "There has been a lot of concern about the health risks" linked "with today's more sedentary lifestyles." He says the message from his team is a positive one: it is possible to reduce, or even eliminate, these risks if we are active enough," even without taking up sports or going to the gym."
埃克隆表示，“已经有很多关于健康风险的担忧同今天更为久坐的生活方式联系到了一起。”他说，来自他的团队的信息是积极的。如果我们活动量足够，就有可能减少、甚至消除这些风险。“哪怕不从事体育项目或者去健身房。”

A report on the study appeared in the publication Lancet.
关于这项研究的报告发表在《柳叶刀》刊物上。