評論
打印
This study started in 1986
這項研究始于1986年
with the first questionnaire which included
首次使用問卷開始 包括
lifestyle factors like an average time per week
一周花多少時間來進行大規模的體育運動
spent on a wide range of physical activities and
以及平常的步行速度等生活方式因素
their usual walking pace. The participants completed
2006年 距離第一份調查問卷時隔20年
seven more questionnaires before the end of the study
在研究結束之前
in 2006 which was 20 years after the first
這些參與者完成了超過七份的調查問卷
questionnaire was taken. Reports of breast cancer
由參加調查問卷的
by the participants in the questionnaire
參與者的乳腺癌報告
were confirmed through medical records
是通過醫療記錄認證的
The researchers found that moderate physical activity
調查者發現適當的體育活動
reduces post menopausal breast cancer risk
以降低更年期后患乳腺癌的風險
Moderate physical activity is activity done at
適當的體育活動是指能夠
an intensity that slightly raises the heart rate and
稍微提高心律引起輕微出汗
might cause a sweat but still allows the participant
但是參與者仍然能夠進行對話的活動
to carry on a conversation. They found that 5 hours of
他們發現每周五個小時快走
brisk walking per week was sufficient to reduce
足可以降低患乳腺癌的風險
the risk of breast cancer so this shows that
因此這就證明
women do not have to engage in intense
女性沒有必要參加高強度的
physical activity to get a reduction in
體育活動來降低患乳腺癌的風險
breast cancer risk. In addition
除此之外
they found having an increase in activity after
他們還發現更年期后
menopause may be beneficial. This suggests that
增加體育運動有諸多好處
it's not too late for women to reduce their risk
這就意味著 即使她們之前很少運動
for breast cancer even if they have not previously
現在運動對她們來說也不算晚
been active. Simple modifications in your lifestyle
生活方式的小小改變包括
to include moderate physical activities like walking
適當的體育活動 比如說
can help to reduce breast cancer risk. Adding exercise
散步可以降低患乳腺癌的風險
is even more beneficial. Making physical activity
增加鍛煉對身體更加有益
part of your lifestyle will help keep you active and
把體育運動變成你生活方式的一部分將會
help to reduce your breast cancer risk in the future
你更加積極活躍 減少將來患乳腺癌的風險
Anyone can benefit from physical activity;
任何人都會從體育活動中受益
even individuals with a family history have been able
即使是那些有家族遺傳病史的人
to lower their risk for breast cancer with
也能夠通過體育活動降低他們患癌癥的風險
physical activity.In conclusion the evidence is strong
總之 證據強有力地證明了
that a lifestyle including regular physical activity
定期參加體育活動
and maintaining a healthy bodyweight reduces
維持一個健康的體重
breast cancer risk for women of all ages
以降低所有女性患乳腺癌的風險
Now that we understand the link between
既然 我們明白了
physical activity and lowering the risk of
體育活動可以降低乳腺癌風險
breast cancer the American college of sports medicine
美國運動醫學學院和美國心臟協會建議
and the American heart association's recommendations
那些正在努力維持體重的健康成年人
for healthy adults who are trying to maintain their
一周拿出五天來
current weight is 30 minutes of moderate intense cardio
進行30分鐘中等強度心臟鍛煉
exercises 5 days a week and strength training exercises
以及一周兩次力量訓練
twice per week. Moderately intense exercise would be
中等強度的訓練
working hard enough to raise your heart rate and
將會提高心律 使你流汗
break a sweat yet still being able to talk
個我們仍然正在討論
hey also recommend doing 8 to 10 strength
他們還建議一周兩次8到10個力量訓練
training exercises with 8 to 12 repetitions of
可以是力量訓練 或者阻力訓練
each exercise twice a week; this can be either strength
每次重復8到12次
or resistance training. This recommendation is
這個建議可能不如
slightly less than the recommendations for
本次展示中之前提到的
reducing breast cancer risk in the study
降低乳腺癌風險的研究中那么重要
we discussed earlier in this presentation. If you
對于更年期后的女性來說
recall walking 1 hour, 5 days per week significantly
如果每天堅持步行一個小時
reduces breast cancer risk in post menopausal women
周五次 可以極大地降低乳腺癌風險
30 minutes of physical activity a day is still
一天30分鐘的體育鍛煉
a good goal for those who are just getting started
對于剛剛開始鍛煉的人來說是個很好的目標
and 30 minutes will still be beneficial in
30分鐘的鍛煉對于維持體重
maintaining weight and reducing cancer risk
低癌癥風險也很有好處
In summary physical activity has many benefits
總之 體育鍛煉有諸多好處
including maintaining a healthy body weight, reducing body fat,
包括保持健康體重 減少脂肪
increasing lean muscle mass, strengthening bone and
增加瘦肉團 增加骨骼力量
enhancing mental and emotional wellbeing. Any form of
是精神和情感更加愉悅
physical activity can help to reduce cancer risk
任何形式的體育鍛煉都可以降低癌癥風險
but making moderate to vigorous physical activity
但是讓適量的體育鍛煉
part of your daily lifestyle will have a greater
變成你日常生活的一部分
reduction in the risk of dev eloping cancer
會大大降低患癌的風險
