外刊阅读 | 时代周刊 | 我可以进行的最少运动量是多少？

It's known that children are more vulnerable to environmental toxins because their bodies are still developing. I and others believe that this concern may extend to synthetic food dyes, especially considering their prevalence in children's food.

众所周知，儿童更容易受到环境毒素的影响，因为他们的身体仍在发育。我和其他人认为，这种担忧可能会延伸到合成食用色素，特别是考虑到它们在儿童食品中的普遍存在。

What’s the Least Amount of Exercise I Can Get Away With?

我可以进行的最少运动量是多少？

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Many of us feel like we’re too busy for exercise. Others actively avoid it. But research shows that doing at least some exercise is important for longer, healthier lives without dementia, heart disease, diabetes, or cancer. Other advantages are reaped right away: we’re happier and more energetic on a daily basis. So, just how little exercise can you get away with, while still getting these benefits? Here’s how low you can go, according to experts. Getting there may require changing how we define exercise in the first place. 

Official guidelines from the World Health Organization, the U.S. government, and other groups give adults a few choices for how low they can go with aerobic physical activity on a weekly basis. One option is getting at least 75 to 150 minutes of “vigorous” activity, meaning your level of huffing and puffing makes conversation difficult, and your heart rate rises to about 80% of its peak. Another option takes longer, but it’s less intense: 150 to 300 minutes of “moderate” activity, at 60-70% of your maximum heart rate. 

These bare-minimum amounts deliver the biggest rewards for the fewest drops of sweat, according to decades of research. “If you look at the statistical curve, the increase in benefits is most dramatic” when these minimums are achieved, says Regina Guthold, an epidemiologist at the WHO. If you go higher—over 300 minutes of moderate exercise, for example—you’ll keep accruing greater health, but the gains become smaller. Similar thresholds also support mental health, says Mary de Groot, a psychologist and associate professor of medicine at Indiana University School of Medicine. In a study with more than one million people, those who exercised 120 to 360 minutes per week had the best mental health, compared to those who did more or less. 

But here’s the catch: On top of cardio, strength training is a must, no less than twice per week. If you neglect it, some unsavory effects of older age may await you, like muscle atrophy and osteoporosis. Now, the time-saving loophole: strength training can be mixed into cardio sessions. By using your own body weight as resistance (instead of heavier barbells), you can do more repetitions, upping your heart rate along with building muscle. Seniors in particular should focus on this “multicomponent activity,” the guidelines say, including moves that improve balance to help reduce the risk of falls.  

To save time, you can use four or five of these breaks as mini-exercise sessions, each about five minutes long. If you’re healthy enough to ramp up the intensity, try one-minute exercise snacks, 20 times per week or more, says Martin Gibala, a professor of kinesiology at McMaster University, who wrote a book called The One-Minute Workout. That could mean walking quickly or running up some stairs, depending on your fitness level. “Your total time spent exercising will be reduced, and there’s the simultaneous benefit of breaking up periods of prolonged sedentary behavior,” Gibala says.

Just two weeks straight being very sedentary causes aerobic fitness and muscle mass to decline significantly, potentially paving the way for disease. 

仅仅连续两周久坐就会导致有氧健身和肌肉质量显著下降，潜在地为疾病铺平道路。

Here’s the ultimate hack to reduce exercise time: find physical activities that don’t feel like exercise at all.For example, you could ask a friend to join sessions of high-intensity interval training at a park.

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