日常鍛鍊一小步,遠離病痛一大步大綱

Well now, just how little exercise do you think you need to do? Not very much, it would seem.

現在，你覺得自己需要多少運動量呢？看起來並不是很多。

Less than 10 minutes of brisk walking a day could counteract disability in older people leading to safer walking and less difficulty with daily activities such as bathing and dressing.

每天快走10分鐘可緩解老年人的行動障礙，使他們走路更安全、更容易進行洗澡和穿衣等日常活動。

A new study shows just a little bit of fast-paced activity each day for those with osteoarthritis (OA) can keep them fit enough to cross the street safely.

一項新研究表明，對於骨關節炎患者而言，每天快走幾分鐘即可使他們保持健康，安全過馬路。

The study looked at more than 1,500 adults from the National Osteoarthritis Initiative between 2008 and 2014. OA occurs when the cartilage becomes worn out. More than 8.75 million Brits suffer from it, mostly over 65, and it's a top cause of disability in senior citizens.

這項研究調查了2008至2014年參加國家骨關節炎計劃的1500多名成年人。骨關節炎是由軟骨退化損傷導致的。英國大約有875萬名骨關節炎患者，大多數患者都年逾65，這也是老年人行動障礙的首要原因。

Around two in five people with OA will become disabled due to arthritis of the hips, knees, ankles and feet. It turns out, however, that it's easier for older adults to perform daily tasks with less than 10 minutes a day of moderate to vigorous activity - only about an hour in total each week.

由於髖關節炎、膝關節炎、腳踝關節炎和腳關節炎，大約五分之二的骨關節炎患者會變成殘障人士。然而，結果表明，每天適度或劇烈活動10分鐘左右，老年人的日常生活就會更輕鬆--每週大約一小時。

Participants who did get in an hour had an 85% reduced risk of walking too slowly to cross a street safely and around 45% reduced risk of having difficulty bathing or dressing.

每週鍛鍊一小時的受試者因爲走路緩慢而無法安全過街的風險降低了85%，洗澡或穿衣的困難度降低了45%。

"We were very excited to see that the amount of activity that distinguished people who stayed independent from those who didn't was substantially less than the standard recommendation [150 minutes per week by the NHS]," said Professor Dunlop at Northwestern University, US.

美國西北大學鄧洛普（Dunlop）教授說道："我們很興奮的看到，區分受試者是否獨立的運動量遠低於標準建議量（英國國家醫療服務體系建議每週150分鐘）。"

The team followed up the participants four years later and found that nearly a quarter of adults who weren't performing the weekly hour of exercise were walking too slowly to cross the street safely.

該研究團隊在接下來的四年內對受試者進行了跟進，他們發現：對於每週未能達到一小時運動量的受試者而言，近四分之一受試者走路太慢，無法安全過街。

Additionally, more than 20% said they were having difficulty carrying out their morning routines. "This is less than 10 minutes of moderate activity a day," said Prof Dunlop.

此外，超過20%的受試者表示他們難以完成晨間活動。"這是每天適度運動低於10分鐘的結果，"鄧洛普教授說道。

"We want people to do as much as they can but, if they're hesitant, I want to see that they can partake in a little activity and ?experience benefits."

"我們希望患者儘可能的多做運動，但如果他們有所遲疑，我希望他們能適度鍛鍊，體驗鍛鍊帶來的益處。"