【健康从点滴做起】每天运动一刻钟，个人寿命延三年

Experts in The Lancet say this is the least amount of activity an adult can do to gain any health benefit.《柳叶刀》杂志专家说这是成人保持健康的最少运动量。

This is about half the quantity currently recommended in the UK.这是英国目前提倡的运动量的一半。

Meanwhile, work in the British Journal of Sports Medicine suggests a couch potato lifestyle with six hours of TV a day cuts lifespan by five years.同时，《英国运动医学期刊》表示，电视迷们每天花六个小时看电视将会使寿命减少五年。

The UK government recently updated its exercise advice to have a more flexible approach, recommending adults get 150 minutes of activity a week.英国政府近日校正了其运动建议，使运动途径变得更为灵活，他们建议成人每周运动150分钟。

This could be a couple of 10-minute bouts of activity every day or 30-minute exercise sessions, five times a week, for example.这也就是每天两次10分钟的运动，或每周五次，每次30分钟的运动。

Experts say this advice still stands, but that a minimum of 15 minutes a day is a good place to start for those who currently do little or no exercise.专家表示，英国政府的这个建议依然成立，每天最少15分钟的运动量可以让那些平时很少运动甚至不做运动的人有个轻松的开始。

The Lancet study, based on a review of more than 400,000 people in Taiwan, showed 15 minutes per day or 90 minutes per week of moderate exercise, such as brisk walking, can add three years to your life.这项发表于《柳叶刀》杂志的研究调查了台湾地区四十万人，研究表明，每天至少15分钟或每周90分钟的适度运动，例如快步行走，可以延长三年的寿命。

And people who start to do more exercise tend to get a taste for it and up their dailyquota, the researchers from the National Health Research Institutes, Taiwan, and China Medical University Hospital found.位于台湾中国医药大学附设医院国家卫生研究院的研究者们发现，多做运动的人更容易喜欢上运动，并每天延长运动时间。

More exercise led to further life gains. Every additional 15 minutes of daily exercise further reduced all-cause death rates by 4%.运动越多，寿命越长。每天额外运动15分钟可以减少4%各种原因的死亡几率。

And research from Australia on health risks linked to TV viewing suggest too much time sat in front of the box can shorten life expectancy, presumably because viewers who watch a lot of telly do little or no exercise.而一项澳大利亚的研究表明，花费太多时间看电视会减少寿命，据推测可能是每天花大量时间看电视以至于缺乏运动。

England's Chief Medical Officer Sally Davies said: "Physical activity offers huge benefits and these studies back what we already know - that doing a little bit of physical activity each day brings health benefits and a sedentary lifestyle carries additional risks."英国首席医疗官Sally Davies说：“体育运动给我们带来很多好处，这些研究已经证实了我们所了解的事实——每天运动一会儿可以为身体健康加分，而久坐的生活方式则会带来额外健康风险。

She added: "We hope these studies will help more people realise that there are many ways to get exercise, activities like walking at a good pace or digging the garden over can count too."她补充道：“我们希望这些研究能让更多人意识到运动的方式有很多，快速行走，甚至为花园翻土都可以。”

Prof Stuart Biddle, an expert in exercise psychology at Loughborough University, said a lot of people in the UK now fall into the category of inactive or sedentary.拉夫堡大学健身运动心理学专家Stuart Biddle教授说道，英国现在很多人都进入了不运动和久坐行列。

He said that aiming for 30 minutes of exercise a day on pretty much every day of the week might seem too challenging for some, but starting low and building up could be achievable.他说，对于一些人来说每天做30分钟的运动是个非常大的挑战，但从低起点开始，然后慢慢加强也许效果会更加显著。

"You can get good gains with relatively small amounts of physical activity. More is always better, but less is a good place to start."“相对少量的体育运动会使你收获颇丰。越多当然越好，但量少也是个好的开端。”