Randomized controlled trial of home-based walking programs at and below current recommended levels of exercise in sedentary adults improves health. 随机对照试验以家庭为基础的行走节目,并低于目前建议的水平运动久坐的成年人改善保健.

British Medical Journal - Even low levels of weekly exercise drive down blood pressure and boost overall fitness, suggests a small study in the Journal of Epidemiology and Community Health .英国医学杂志-即使是低水平每周演习拉低血压及提升整体健身显示,一项小规模的研究,在流行病学杂志和社区卫生 .

To improve health and reduce illnesses associated with aging, adults are currently recommended to engage in 30 minutes of moderately strenuous exercise on at least five days of the week.改善健康和减少疾病与衰老,大人目前的建议进行了30分钟的中度剧烈运动,就至少有5天的一周.

But few people meet these recommendations, with lack of time cited as the most common reason for failing to do so.但是很少人应付这些建议,没有时间列举为最常见的理由不这样做.

The study authors invited 106 healthy but sedentary civil servants between the ages of 40 and 60 to take part in an exercise program for 12 weeks.这项研究的作者,邀请106健康,而且久坐公务员,年龄介乎40至60岁,参加一项运动项目,为12个星期. 44 people were randomly assigned to 30 minutes of brisk walking on five days of the week. 44人,随机分配到30分钟的快走5天一周. A further 42 were given the same program, but for three days of the week.另有42人获得了同样的节目,但3天的一周. And the remainder were not asked to change their current lifestyle.与其余不要求改变现有的生活方式.

Pedometers were used to help participants monitor their walking and every participant recorded how long they walked for.名牌被用来帮助参与者监察步行和每一位参与者录多久,他们徒步走了. Blood pressure, blood cholesterol, weight, hip and waist girth, and overall fitness (functional capacity) were all measured at the start and finish of the 12 week study.血压,胆固醇,体重,臀部和腰围,整体健身(机能) ,均测得的起始和结束的为期12周的研究.

Most people (89%) lasted the course.大部分人( 89 % )持续过程. There were no changes in any of the measures among the non-walkers.均无明显变化的任何措施,其中非无聊.

But systolic blood pressure and waist and hip girth fell significantly in both groups of walkers.但收缩压及腰部和臀围明显下降两组无聊. Overall fitness also increased in the walkers.整体健身,也增加了无聊.

Falls of a few mm in blood pressure and shrinkage of a few centimeters in hip and waist measurement are enough to make a difference to an individual’s risk of dying from a cardiovascular disease, say the authors.瀑布数毫米血压及收缩几厘米,在髋部和腰部测量足以使相差一个个人的风险死于心血管疾病,作者说.

The findings show that moderate intensity physical exercise at levels lower than the current recommended weekly levels still makes a difference to health, improving blood pressure and reducing the waistline.结果表明,中等强度体力活动水平将低于目前的每周推荐水平仍然相差健康,改善血压和减少腰围.