from The University of Edinburgh
V1
>>What is physical activity?
什么是体育活动？
>> Physical activity is any movement that uses energy. Being physically active is important for people of all ages. Physical activity can help reduce our risk for multiple diseases such as coronary heart disease, type 2 diabetes, and some types of cancer.
It can also improve our bone health, help us to maintain a healthy weight, and also improve our overall quality of life.
体育活动是指任何消耗能量的运动。 而且，体育活动对所有年龄段的人都很重要。
体育活动可以帮助我们降低患多种疾病的风险，例如冠心病、2型糖尿病、某类癌症。
它还可以改善我们的骨骼健康、保持健康的体重， 还可以改善我们的整体生活质量。
>> Physical activity is any movement that we do with our bodies.
It can be quite light movement, like just walking around a little bit in your office or at home. It can be a moderate activity, walking the dog, or going along the pavement. It can be quite vigorous activity, running or playing sports.
Any movement of the body is good for our health. Our bodies are built to move.
体育活动是指我们用身体做的任何动作。
它可以是相当轻微的动作，比如在办公室或家里四处走动。可以是温和的活动，带着狗散步，沿着人行道行走。 它可以是剧烈的活动，跑步或运动。
身体的任何动作都有益于我们的健康。 我们的身体是为活动而生的。
>> Physical activity and exercise don’t mean the same thing.
体育活动和运动的意思不一样。
>> Physical activity is the broad umbrella term that covers all bodily movements. However, exercise is a very specific subset of physical activity.
Exercise is pursued for health benefits, for fitness benefits. For example, we might start running to take part in a 10K run. This would improve our aerobic fitness. We might go to the gym to do strength training, and this will improve our strength fitness. We might go to a yoga or Pilates class to improve our balance and coordination, part of our fitness.
These are all exercise-related activities because they’re structured and we’re largely pursuing them for fitness and health benefits.
体育活动是一个广义的总称，涵盖了所有身体运动。 但是运动是体育活动中一个非常特殊的子集。
运动是为了健康和健身。 例如，我们可能会开始跑步参加 10K 跑步。 这将改善我们的有氧体能。 我们可能会去健身房做力量训练， 这将改善我们的力量健康。 我们可能会去上瑜伽或普拉提课来改善我们的平衡和 协调能力，这是我们健康的一部分。
这些都是与运动相关的活动，因为它们是有组织的， 我们从事这些活动主要是为了健身和健康。
>> How much physical activity we should be doing to gain health benefits?
我们应该做多少体育锻炼才能获得健康益处
>> So what we want is for children aged 5 to 18, that they do 60 minutes of moderate to vigorous activity every day of the week. That’s running, jumping, all the usual play stuff.
What we’d also like them to do is some vigorous activity to strengthen their muscles at least 3 days a week to get the maximum health benefits.
So that’s 150 minutes every week.
对于5至18岁的孩子， 他们每天进行60分钟的中度至剧烈活动。 那是跑步、跳跃，所有普通的玩法。 我们还希望他们做一些剧烈的活动， 每周至少 3 天锻炼肌肉，以获得最大的健康益处。
We would like adults to have moderate activity of at least 30 minutes, 5 days a week. We would also like them to have strength-building activities and to minimize the time they spend sitting.
But if you want to do 10 minutes a day, 5 minutes a day, that’s better than nothing.
我们希望成年人 每周 5 天进行至少 30 分钟的适度活动。 所以那是每周150分钟。 我们还希望他们进行力量锻炼活动， 尽量减少他们坐着的时间。 但是，如果你想每天做 10 分钟，每天 5 分钟，那总比没有好。
>> What is physical inactivity? And how does it affect our health?
什么是缺乏体育锻炼，以及它如何影响我们的健康。
Physical inactivity means very low levels of physical activity. For example, if we do not do 30 minutes of physical activity in a week, we can define ourselves as being physically inactive.
Very low levels of physical activity can increase our risks of getting disease, for example, coronary heart disease type 2 diabetes, stroke, and cancer.
Being physically inactive can also affect our bone health, and in time can lead to greater risks of getting osteoporosis.
But a bit of physical activity is better than none at all.
缺乏体育锻炼意味着身体活动水平非常低。例如，如果我们一周内没有进行30分钟的体育锻炼， 我们可以将自己定义为身体不活跃。
极低的体育锻炼水平会增加我们患病的风险，例如冠心病 2 型糖尿病、中风和癌症。
身体不活跃也会影响我们的骨骼健康， 随着时间的推移，患骨质疏松症的风险会增加。
但是一点体育锻炼总比没有好。
>> Evidence shows that worldwide, 31% of adults are physically inactive. 有证据表明，全球有31％的成年人身体不活跃。
>> People from high-income nations tend to be less active than those from developing
countries. 与来自发展中国家的人相比，来自高收入国家的人往往不那么活跃。
Men tend to be more active than women. And we tend to get less active as we get older.
Patterns that are similar in young people, boys tend to be more active than girls, and children get less active as they age.
As few as 20% of 13 to 15-year-old young people are not sufficiently active for good health.
男性往往比女性更活跃。 而且随着年龄的增长，我们往往会变得不那么活跃。年轻人的模式相似， 男孩往往比女孩更活跃，孩子随着年龄的增长而变得不那么活跃。
在13至15岁的年轻人中，只有20％的人不够活跃。
>>What does it mean to be sedentary?
久坐意味着什么？
>> Being sedentary is when we are sitting or lying down during the day. So for example, if you have a desk-based job, then it’s likely that you spend quite a lot of your day sitting or sedentary.
Other common examples of sedentary time in everyday life are sitting on the sofa to watch the television and sitting on motorized transport vehicles. So for example, driving in your car, taking the train or a bus, or sitting at home on a personal computer or on your tablet.
久坐不动是指我们整天坐着或躺着。 因此，举例来说，如果你有一份办公室工作，那么你很可能会花很多时间坐着或久坐不动。 日常生活中久坐不动的其他常见例子是坐在沙发上看电视，坐在机动运输车辆上。 因此，例如，在车里开车、坐火车或公共汽车， 或者坐在家里电脑前。
>> And we know that people who have higher levels of sitting across their everyday lives are putting their health at increased risk. And this seems to be even in individuals who are achieving physical activity recommendations.
So, we know that higher levels of sitting are linked with obesity and an increased likelihood of developing type 2 diabetes cardiovascular disease and some cancers, and even premature mortality.
而且我们知道，在日常生活中坐姿水平较高的人会使自己的健康面临更大的风险。 而且，即使在获得体育锻炼建议的个人中，情况似乎也是如此。
因此，我们知道，较高的坐姿水平与肥胖、患上2型糖尿病、 心血管疾病和某些癌症的可能性增加，甚至过早死亡有关。
>Regular physical activity is important for our health. One of the best ways to be more active is to find activities that you enjoy doing and make them part of your daily life. 定期进行体育锻炼对我们的健康很重要。 而更活跃的最好方法之一就是找到自己喜欢做的活动，让它们成为你日常生活的一部分。
美国心脏协会关于成人体育锻炼的建议和信息图表:
为了整体心血管健康：每周至少 5 天进行至少 30 分钟中等强度的有氧运动，共计 150 分钟；或每周至少 3 天进行至少 25 分钟剧烈的有氧运动，共计 75 分钟；或每周至少 2 天进行中等强度和剧烈强度的有氧运动以及中等强度至高强度的肌肉强化活动，以获得额外的健康益处。降低血压和胆固醇：平均每周进行 3-4 次中等强度到高强度的有氧运动，每次 40 分钟。
V2
Knowing about the guidelines of physical activity and putting them into practice is another matter. 了解这些指导方针之后，将之付诸实践是另一回事。
The recommended two and a half hours of moderate-intensity physical activity and at least two days of muscle-strengthening activities every week may sound like a lot. But it’s probably much easier to achieve than you think. And remember that 5 to 18-year-olds need to do more than adults. They should engage in moderate to vigorous intensity physical activity for at least 60 minutes and up to several hours every day. Vigorous intensity activities, including those that strengthen muscle and bone, should be carried out at least three days a week. So let’s break the guidelines down into two parts.
建议每周进行两个半小时的中等强度体育锻炼和至少两天的肌肉强化活动听起来可能很多。 但实现起来可能比你想象的要容易得多。 请记住，5至18岁的孩子比成年人需要做更多的事情。 他们应 每天进行至少60分钟至数小时的中等至剧烈强度的体育锻炼。 剧烈的强度活动，包括增强肌肉和 骨骼的活动，应每周至少进行三天。 因此，让我们把指南分成两部分。
So first, the moderate part. What does that actually look like? Well, in reality, it could look different to different people and this will depend on your age, your physical fitness, or whether you have some kind of disease that limits your ability to move easily. If you’re being active at a moderate intensity, you’ll feel warmer than normal and you’ll feel your heart and your breathing go a little bit faster. You should still be able to hold a conversation with another person though.
因此，首先是中等温和部分。 那到底是什么样子？ 好吧，实际上，不同的人看起来可能有所不同， 这将取决于你的年龄、你的身体健康状况， 或者你是否患有某种限制你轻松移动能力的疾病。 如果你在中等强度下活动，你会感觉比平时更温暖， 你会感觉到自己的心脏和呼吸快一点。不过，您仍然应该能够与其他人进行对话。
If you haven’t done any activity in a long time or you live with a chronic condition that makes it difficult for you to exercise or both, a slow walk on the flat could be moderate for you. 如果你已经很长时间没有做任何活动了，或者 你患有慢性病，使你难以运动，或者两者兼而有之，那么在公寓里慢行走可能对你来说是中等的。
But if you’re already quite fit, you may need to walk at a faster pace. Cycle faster, go up a hill, or even start jogging to make sure the activity is at a moderate intensity for you.
但是，如果你已经很健康，你可能需要以更快的速度行走。 更快地骑自行车，上山，甚至开始慢跑，以确保 你的活动强度适中。
Vigorous intensity aerobic exercise is where you’re breathing hard and fast, and your heart rate has gone up significantly. If you’re working at this level, you won’t be able to say more than a few words without pausing for breath. 剧烈强度的有氧运动是你呼吸困难和快速呼吸的地方， 你的心率已经显著上升。 如果你在这个关卡上工作，如果不停下来呼吸，你就无法说出超过几个字。
So if you enjoy pushing yourself a little harder, and there’s no medical reason why you shouldn’t then this might be something for you to try. Of course, you can always mix between moderate and vigorous intensity activity. As a general rule, one minute of vigorous equals two minutes of moderate-intensity activity. 因此，如果你喜欢用力推动自己，并且没有医学上的理由 不应该这样做，那么这可能是你可以尝试的。当然，你可以随时将中等强度活动和剧烈强度活动混为一谈。 一般而言， 一分钟的剧烈运动等于两分钟的中等强度活动。
So now that I’ve discussed the intensity of exercise, we’re going to have a look at some muscle-strengthening exercises. Some people like to go to the gym. But there are also exercises you can do by yourself at home that don’t need any special equipment. These could include vacuuming, cleaning, gardening, hanging out the washing, carrying shopping, or anything else that you enjoy doing. Children can improve their muscle strength by working against the resistance or their own body weight. By doing activities like playing in a park, hanging off the climbing frame, or even doing press-ups. Activities that involve jumping, hopping, and skipping are also great at promoting bone health. Yoga and Pilates are also good ways of building strength by working against your own body weight. These can be done either at home or in leisure centers.
因此，既然我已经讨论了运动的强度， 我们将来看看一些肌肉强化练习。 有些人喜欢去健身房。 但是，您也可以自己在家中进行 一些不需要任何特殊设备的练习。 这些可能包括吸尘、打扫卫生、园艺、出去洗 衣、购物或其他你喜欢做的事情。 孩子可以通过抵抗阻力 或自己的体重来提高肌肉力量。 通过进行诸如在公园玩耍、在攀岩架上悬挂 甚至俯卧撑之类的活动。 涉及跳跃、跳跃和 跳绳的活动也非常适合促进骨骼健康。 瑜伽和普拉提也是 通过锻炼自己的体重来增强力量的好方法。这些可以在家中或休闲中心完成。
There are many ways that activity can be built into your everyday life, regardless of how young or old you are. Young children are great teachers when it comes to being active. They rarely sit down for long and move and flex their muscles at every opportunity. As we get older, active habits are often replaced by inactive ones. This doesn’t have to happen though, you can choose to make the active choice.
无论我们年纪大小，都可以通过多种方式将活动融入您的日常生活中。在好动方面，年幼的孩子是很好的老师。 他们很少坐很长时间，抓住一切机会移动和锻炼肌肉。 随着年龄的增长，积极的习惯通常会被不活跃的习惯所取代。 但是，这不一定要发生，你可以选择做出主动的选择。