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22 minutes of moderate exercise a day
每天适度运动22分钟就能抵消久坐带来的负面影响
A 22-minute brisk walk, jog or cycle every day is enough to offset the negative health effects of too much sitting down, research showed.
研究表明，每天快走、慢跑或骑自行车22分钟就足以抵消久坐对健康的负面影响。
Experts found that people who sit for long periods - such as in an office job or watching TV - are more likely to die earlier, but moderate-to-vigorous physical activity (MVPA) elimnates this risk.
专家发现，长时间坐着的人——比如在办公室工作或看电视——更有可能早逝，但适度到剧烈的体育活动(MVPA)可以消除这种风险。
The study backs up the UK chief medical officers' recommendation that people aim for 150 minutes of MVPA per week - roughly 21 minutes per day.
这项研究证实了英国首席医疗官的建议，即人们的目标是每周150分钟的MVPA活动，大约每天21分钟。
Examples of moderate activity include very brisk walking (4 mph or faster), heavy cleaning such as washing windows or mopping, cycling at 10-12 mph, or badminton.
适度运动的例子包括快走(每小时4英里或更快)，繁重得清洁工作，如擦窗户或拖地、以每小时10-12英里的速度骑自行车或打羽毛球。
Vigorous activities include hiking, jogging at 6 mph or faster, shoveling, fast cycling, football, basketball or tennis.
剧烈运动包括远足、以每小时6英里或更快的速度慢跑，铲土，快速骑自行车，足球，篮球或网球。
UK guidelines say: "For good physical and mental health, adults should aim to be physically active every day. Any activity is better than none, and more is better still."
英国指南表示：“为了保持良好的身心健康，成年人应该每天都进行体育锻炼。做任何活动总比不活动好，多做活动更好。”
In the new study, published in the British Journal of Sports Medicine, experts examined data for 11,989 people over 50, with a 50/50 split between male and female, from Norway, Sweden and the US.
在这项发表在《英国运动医学杂志》上的新研究中，专家们检查了来自挪威、瑞典和美国的11989名50岁以上人群的数据，其中男女各占一半。
People in the study wore activity trackers that measured their MPVA.
参与研究的人都佩戴了活动追踪器来测量他们的MPVA。
In all, 5,943 people spent fewer than 10.5 hours sitting down every day, while 6,042 spent 10.5 or more hours being sedentary.
总共有5943人每天坐着的时间少于10.5小时，而6042人每天坐着的时间超过10.5小时。
Over a five-year follow-up, 6.7% (805) of the people died.
在5年的跟踪调查中，6.7%（805人）的人死亡。
The research showed MPVA for 22 minutes each day offset the negative effects of being sedentary and eliminated the risk of dying early due to prolonged sitting.
研究表明，每天进行22分钟的MPVA锻炼可以抵消久坐带来的负面影响，并消除因久坐而早逝的风险。
Author Edvard Sagelv, from the Arctic University of Norway, said: "In our study, we found that only those people doing more than 12 hours per day sitting had a higher risk of death.
来自挪威北极大学的作者爱德华?萨格夫说:“在我们的研究中，我们发现只有那些每天坐着超过12小时的人才有更高的死亡风险。”
"We are talking about any sitting behavior - such as being in the office or watching TV for long periods of time.”
“我们说的是任何久坐的行为，比如长时间呆在办公室或看电视。
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