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This study started in 1986
这项研究始于1986年
with the first questionnaire which included
首次使用问卷开始 包括
lifestyle factors like an average time per week
一周花多少时间来进行大规模的体育运动
spent on a wide range of physical activities and
以及平常的步行速度等生活方式因素
their usual walking pace. The participants completed
2006年 距离第一份调查问卷时隔20年
seven more questionnaires before the end of the study
在研究结束之前
in 2006 which was 20 years after the first
这些参与者完成了超过七份的调查问卷
questionnaire was taken. Reports of breast cancer
由参加调查问卷的
by the participants in the questionnaire
参与者的乳腺癌报告
were confirmed through medical records
是通过医疗记录认证的
The researchers found that moderate physical activity
调查者发现适当的体育活动
reduces post menopausal breast cancer risk
以降低更年期后患乳腺癌的风险
Moderate physical activity is activity done at
适当的体育活动是指能够
an intensity that slightly raises the heart rate and
稍微提高心律引起轻微出汗
might cause a sweat but still allows the participant
但是参与者仍然能够进行对话的活动
to carry on a conversation. They found that 5 hours of
他们发现每周五个小时快走
brisk walking per week was sufficient to reduce
足可以降低患乳腺癌的风险
the risk of breast cancer so this shows that
因此这就证明
women do not have to engage in intense
女性没有必要参加高强度的
physical activity to get a reduction in
体育活动来降低患乳腺癌的风险
breast cancer risk. In addition
除此之外
they found having an increase in activity after
他们还发现更年期后
menopause may be beneficial. This suggests that
增加体育运动有诸多好处
it's not too late for women to reduce their risk
这就意味着 即使她们之前很少运动
for breast cancer even if they have not previously
现在运动对她们来说也不算晚
been active. Simple modifications in your lifestyle
生活方式的小小改变包括
to include moderate physical activities like walking
适当的体育活动 比如说
can help to reduce breast cancer risk. Adding exercise
散步可以降低患乳腺癌的风险
is even more beneficial. Making physical activity
增加锻炼对身体更加有益
part of your lifestyle will help keep you active and
把体育运动变成你生活方式的一部分将会
help to reduce your breast cancer risk in the future
你更加积极活跃 减少将来患乳腺癌的风险
Anyone can benefit from physical activity;
任何人都会从体育活动中受益
even individuals with a family history have been able
即使是那些有家族遗传病史的人
to lower their risk for breast cancer with
也能够通过体育活动降低他们患癌症的风险
physical activity.In conclusion the evidence is strong
总之 证据强有力地证明了
that a lifestyle including regular physical activity
定期参加体育活动
and maintaining a healthy bodyweight reduces
维持一个健康的体重
breast cancer risk for women of all ages
以降低所有女性患乳腺癌的风险
Now that we understand the link between
既然 我们明白了
physical activity and lowering the risk of
体育活动可以降低乳腺癌风险
breast cancer the American college of sports medicine
美国运动医学学院和美国心脏协会建议
and the American heart association's recommendations
那些正在努力维持体重的健康成年人
for healthy adults who are trying to maintain their
一周拿出五天来
current weight is 30 minutes of moderate intense cardio
进行30分钟中等强度心脏锻炼
exercises 5 days a week and strength training exercises
以及一周两次力量训练
twice per week. Moderately intense exercise would be
中等强度的训练
working hard enough to raise your heart rate and
将会提高心律 使你流汗
break a sweat yet still being able to talk
个我们仍然正在讨论
hey also recommend doing 8 to 10 strength
他们还建议一周两次8到10个力量训练
training exercises with 8 to 12 repetitions of
可以是力量训练 或者阻力训练
each exercise twice a week; this can be either strength
每次重复8到12次
or resistance training. This recommendation is
这个建议可能不如
slightly less than the recommendations for
本次展示中之前提到的
reducing breast cancer risk in the study
降低乳腺癌风险的研究中那么重要
we discussed earlier in this presentation. If you
对于更年期后的女性来说
recall walking 1 hour, 5 days per week significantly
如果每天坚持步行一个小时
reduces breast cancer risk in post menopausal women
周五次 可以极大地降低乳腺癌风险
30 minutes of physical activity a day is still
一天30分钟的体育锻炼
a good goal for those who are just getting started
对于刚刚开始锻炼的人来说是个很好的目标
and 30 minutes will still be beneficial in
30分钟的锻炼对于维持体重
maintaining weight and reducing cancer risk
低癌症风险也很有好处
In summary physical activity has many benefits
总之 体育锻炼有诸多好处
including maintaining a healthy body weight, reducing body fat,
包括保持健康体重 减少脂肪
increasing lean muscle mass, strengthening bone and
增加瘦肉团 增加骨骼力量
enhancing mental and emotional wellbeing. Any form of
是精神和情感更加愉悦
physical activity can help to reduce cancer risk
任何形式的体育锻炼都可以降低癌症风险
but making moderate to vigorous physical activity
但是让适量的体育锻炼
part of your daily lifestyle will have a greater
变成你日常生活的一部分
reduction in the risk of dev eloping cancer
会大大降低患癌的风险
