Sitting Too Much Ages You By 8 Years 久坐不起讓你老8歲

新聞辭典

• sedentary：形容詞，久坐的，坐慣的。例句：A sedentary person, no matter how busy he is, should take time out for exercise.（一個坐久的人，無論他有多忙，都應該抽出時間運動。）
• premature：形容詞，早熟的，過早的。例句：Babies born before completion of week 37 are premature.（嬰兒在滿37週以前出生算是早產。）
• fray：動詞，使…磨損，使…緊張。例句：His shirt was frayed at the neck.（他的襯衫領口磨損。）

Women who spend too much time sitting down speed up the aging process. Sitting for more than ten hours a day gives women a ’biological age’ up to eight years older than it should be, according to a new study. 花太多時間久坐的婦女會加速老化過程。根據一項新研究，一天久坐超過10小時，將使女性的「生物年齡」較其應有的程度還老8歲之多。

The researchers, who tracked the movements of 1,481 women over the age of 64, found a strong link between a sedentary lifestyle and the premature aging of cells in the body. Women who were more sedentary had shorter and more frayed telomeres, which scientists use to calculate ’biological age’.研究人員追蹤1481名64歲以上婦女的活動，發現久坐生活型態與體內細胞提早老化有強烈關聯。坐更久的婦女擁有較短、更磨損的端粒，科學家使用端粒來計算「生物年齡」。

Telomeres naturally shorten with age, but health and lifestyle factors － such as smoking and obesity － can accelerate the process. Shortened telomeres are linked with heart disease, diabetes and cancer. However, just half an hour of moderate exercise might undo the damage. 端粒會隨著年齡增長自然縮短，但健康及生活型態因素──例如吸菸和肥胖──會加速這個過程。縮短的端粒與心臟病、糖尿病和癌症有關。不過，只要半小時的溫和運動，即可抵消這個損害。

"We found that women who sat longer did not have shorter telomere length if they exercised for at least 30 minutes a day," said lead author Aladdin Shadyab.研究主筆阿拉汀．莎迪耶指出：「我們發現，坐得較久的婦女未必端粒長度會較短，但前提是一天運動至少30分鐘。」

How much exercise do you need to undo the harm of a life spent sitting down? 每週鍛煉2.5小時可抵消終日久坐的危害

Vocabulary

sedentary: 久坐的

deleterious: 有毒的，有害的

Exercising for as little as two-and-a-half hours a week can undo damage done by sitting down all day, a study has found. 研究發現，每週僅需2.5小時的鍛煉，就可抵消終日久坐帶來的危害。The study by the University of Leicester found that even moderate activity can be enough for a health boost.這項由英國萊斯特大學主持的研究發現，適度鍛煉足以保持身體健康。

Sedentary behavior – any waking behavior with low energy expenditure while in a sitting or reclining posture – has been linked to ill health.久坐行為指清醒狀態下任何坐著或靠著的低能量消耗行為，這種行為與不佳的健康狀況直接掛鉤。But medics are concerned as many British adults now spend between half and nearly three quarters of waking hours sitting.

然而，令醫療工作者擔心的是，如今許多英國成年人二分之一到四分之三的清醒時間都是坐著的。

Dr Thomas Yates, who worked on the study, said: "It is possible for an individual, over the course of a day, to have high levels of physical activity and still accumulate large amounts of sedentary time." 湯瑪斯·耶茨博士參與了此次研究，他表示：“個體可以在一天中既進行高強度的運動又保持長時間的久坐。”The study published in BMC Public Health used data from the 2008 Health Survey to paint a representative sample of English adults. 這份發表在《英國醫學會公共衛生》期刊上的研究報告引用了《2008年健康調查》中的資料，列舉了英國成年人的代表類型。

They were grouped as "Busy Bees" – physically active with low sedentary levels; "Sedentary Exercisers" – physically active with high sedentary levels; "Light Movers" – physically inactive, had low sedentary; and "Couch Potatoes" – physically inactive, high sedentary. 研究物件被歸為四個類型，他們分別是：“忙碌蜜蜂”——運動充足且久坐時間短；“久坐鍛煉者”——運動充足但久坐時間長；“輕量行者”——缺乏運動但久坐時間短；以及“沙發土豆”——缺乏運動且久坐時間長。

Dr Yates said: “Overall, adults who engaged in at least 150 min of moderate to vigorous physical activity per week, including 'Sedentary Exercisers', had more favorable health profiles compared to 'Couch Potatoes'.耶茨博士表示：“總的來說，包括'久坐鍛煉者'在內的成年人每週至少進行150分鐘中高等強度的運動，就能擁有比'沙發土豆'更加理想的健康狀況。”

“By suggesting that being physically active may offset some of the deleterious consequences of routinely engaging in high levels of sedentary behavior, this study further emphasizes the importance of physical activity in the promotion and maintenance of health. “運動可以抵消日常久坐帶來的消極影響，通過揭示這一點，此次研究進一步強調了運動對保持和促進身體健康的重要性。”

PhD student Kishan Bakrania added: "This research is significant because it demonstrates yet again why physical activity and exercise is so important.基尚·巴克讓尼亞是一名在讀博士生，他補充道：“這項研究意義重大，因為它再次證明了運動鍛煉的重要性。”

"It shows that people who spend large amounts of time not moving either through work, leisure or lifestyle can counteract some of the negative effects of sedentary behaviour by regularly exercising." “它表明人們即便在工作或閒暇時不經常活動，仍能通過定期鍛煉抵消久坐帶來的消極影響。”