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Walk this number of steps each day to cut your risk of dementia
走路可預(yù)防癡呆癥，步速比步數(shù)更重要
Want to reduce your risk for dementia? Slap on a step counter and start tallying your steps -- you'll need between 3,800 and 9,800 each day to reduce your risk of mental decline, according to a new study.
想降低患癡呆癥的風(fēng)險(xiǎn)嗎？一項(xiàng)新研究表明，每天走3800至9800步可降低智力退化的風(fēng)險(xiǎn)。
People between the ages of 40 and 79 who took 9,826 steps per day were 50% less likely to develop dementia within seven years, the study found. Furthermore, people who walked with "purpose" -- at a pace over 40 steps a minute -- were able to cut their risk of dementia by 57% with just 6,315 steps a day.
研究發(fā)現(xiàn)，40歲至79歲之間每天走9826步的人在七年內(nèi)患癡呆癥的可能性降低50%。此外，那些以每分鐘超過(guò)40步的速度走路鍛煉的人每天只走6315步就能將患癡呆癥的風(fēng)險(xiǎn)降低57%。
"It is a brisk walking activity, like a power walk," said study coauthor Borja del Pozo Cruz, an adjunct associate professor at the University of Southern Denmark in Odense, Denmark, and senior researcher in health sciences for the University of Cadiz in Spain.
研究報(bào)告合著者、丹麥歐登塞南丹麥大學(xué)副教授、西班牙加的斯大學(xué)健康科學(xué)高級(jí)研究員博賈·德?tīng)枴げㄋ鳌た唆斊澐Q：“這是一種輕快的健走鍛煉。”
Even people who walked approximately 3,800 steps a day at any speed cut their risk of dementia by 25%, the study found.
研究發(fā)現(xiàn)，每天以任意速度行走約3800步的人患癡呆癥的風(fēng)險(xiǎn)也會(huì)降低25%。
"That would be enough, at first, for sedentary individuals," said del Pozo Cruz in an email.
克魯茲在一封郵件中稱：“對(duì)于久坐不動(dòng)的人來(lái)說(shuō)，這就足夠了。”
"In fact, it is a message that doctors could use to motivate very sedentary older adults -- 4k steps is very doable by many, even those that are less fit or do not feel very motivated," he added. "Perhaps, more active and fitter individuals should aim for 10k, where we see maximum effects."
“事實(shí)上，醫(yī)生可以以此激勵(lì)久坐不動(dòng)的老年人。4000步對(duì)于許多人來(lái)說(shuō)都是可以做到的，即使是身體不好或缺乏動(dòng)力的人。也許，更積極、更健康的人應(yīng)該以10000步為目標(biāo)，這樣效果最好。”
But there was a even more interesting result buried in the study, according to an editorial entitled "Is 112 the New 10,000?" published Tuesday in JAMA Neurology.
9月6日發(fā)表在《美國(guó)醫(yī)學(xué)會(huì)神經(jīng)學(xué)雜志》上的一篇評(píng)論文章稱，研究中還隱藏著一個(gè)更有趣的發(fā)現(xiàn)。文章題目為《步速112和日行一萬(wàn)步的效果一樣嗎？》
The largest reduction in dementia risk -- 62% -- was achieved by people who walked at a very brisk pace of 112 steps per minute for 30 minutes a day, the study found. Prior research has labeled 100 steps a minute (2.7 miles per hour) as a "brisk" or moderate level of intensity.
研究顯示，那些每天以每分鐘112步的速度行走30分鐘的人癡呆風(fēng)險(xiǎn)降低最多，達(dá)62%。此前的研究將每分鐘100步的步速定義為“輕松”或中等強(qiáng)度的鍛煉。
The editorial argued that individuals looking to reduce their risk of dementia focus on their walking pace over their walked distance.
這篇評(píng)論認(rèn)為，想降低癡呆風(fēng)險(xiǎn)的人應(yīng)該注重步速而非步數(shù)。
"We do agree this is a very interesting finding," said del Pozo Cruz via email. "Our take is that intensity of stepping matters! Over and above volume. Technology could be use to track not only number of steps but also pace and so these types of metrics can also be incorporated in commercial watches. More research is needed on this."
克魯茲在郵件中稱：“這是一個(gè)非常有趣的發(fā)現(xiàn)。我們認(rèn)為步速比步數(shù)更重要。不僅應(yīng)該對(duì)步數(shù)進(jìn)行監(jiān)測(cè)，還可以開(kāi)發(fā)監(jiān)測(cè)步速的技術(shù)，將此應(yīng)用到運(yùn)動(dòng)手表產(chǎn)品上。這方面需要更多的研究。”
來(lái)源：CNN
編輯：董靜
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