Just 5 minutes of exercise could help lower blood pressure, study suggests
研究表明，仅仅5分钟的运动就能帮助降低血压
Just five minutes of vigorous exercise a day might help lower blood pressure, a new study suggests. An analysis of data from nearly 15,000 people revealed that running, biking, climbing stairs or brisk walking for just those few minutes can have a positive effect on blood pressure.
一项新的研究表明，每天进行五分钟的高强度运动可能有助于降低血压。对近15000人的数据分析发现，仅仅几分钟的跑步、骑自行车、爬楼梯或快步行走就能对血压产生积极影响。
Increasing activity up to 20 minutes can reduce the risk of heart disease by a significant amount, according to the report published Wednesday in Circulation. "Exercise is the most important thing favorably associated with blood pressure," Mark Hamer, a professor in sport and exercise medicine at University College London, said in a Zoom interview.
根据周三发表在《循环》期刊上的报告，将活动量增加到20分钟还能显著降低心脏病的风险。伦敦大学学院运动医学教授马克·哈默在一次 Zoom 采访中表示：“运动是与血压呈正面关联的最重要因素。”
People with high blood pressure have a higher risk for heart disease and stroke, the leading causes of death in the U.S. In 2022, high blood pressure was a primary or contributing cause of 685,875 deaths, according to the Centers for Disease Control and Prevention.
患有高血压的人群罹患心脏病和中风的风险更高，而这两者是美国的主要死亡原因。美国疾病控制与预防中心的数据显示，2022年高血压是68.5万例死亡的主要或促成原因。
Nearly half of all Americans have high blood pressure, which is defined as a systolic blood pressure (the upper number) of greater than 130 or a diastolic blood pressure (the lower number) greater than 80. Adults should get 150 minutes of moderate to vigorous physical activity per week, most guidelines recommend.
几乎一半的美国人患有高血压，高血压被定义为收缩压（上限值）高于130或舒张压（下限值）高于80。大多数指南建议，成年人每周应进行150分钟的中等到高强度的身体活动。
To look at how much of an effect exercise might have on blood pressure, Hamer and his colleagues combined data from six earlier studies that required participants to wear movement trackers on their thighs 24-hours a day.
为了研究运动对血压的具体影响，哈默和他的同事们整合了六项早期研究的数据，这些研究要求参与者每天24小时在大腿上佩戴运动追踪器。
The 14,761 participants had an average age of 54 and were almost evenly divided between male and female (53% women). On average, participants spent seven hours a day sleeping, 10 hours in sedentary behaviors such as sitting, three hours standing, one hour slow-walking, one hour fast-walking and 16 minutes in vigorous exercise.
14761名参与者的平均年龄为54岁，性别比例几乎相同（53%为女性）。平均而言，参与者每天花费7小时睡觉，10小时进行久坐活动，3小时站立，1小时缓慢行走，1小时快步行走，以及16分钟进行高强度运动。
The researchers found that replacing any less active behavior with five minutes of exercise could lower systolic blood pressure by 0.68 points and diastolic blood pressure by 0.54 points. When exercise time was 15 minutes longer, the reduction was bigger.
研究人员发现，用五分钟的运动替代任何低活动量的活动可以使收缩压降低0.68个点，舒张压降低0.54个点。当运动时间延长到15分钟时，降幅更大。
An estimated two point improvement in systolic blood pressure was observed when 20 minutes of vigorous exercise replaced, for example, 21 minutes of sedentary time or 26 minutes of slow-walking. Previous research found that a decrease of two points in systolic blood pressure could result in a 7% to 10% reduction in heart disease and stroke death, the researchers note.
研究估计，如果用20分钟的高强度运动替代21分钟的久坐时间或26分钟的缓慢行走，收缩压可以改善2个点。先前的研究表明，收缩压降低2个点可能导致心脏病和中风死亡率下降7%到10%。
The new study "adds more evidence supporting the idea that even a small amount of movement can have a meaningful effect on cardiovascular health," said Dr. Arun Manmadhan, an assistant professor of medicine at the Columbia University Vagelos College of Physicians and Surgeons in New York City.
纽约哥伦比亚大学瓦格洛斯医学院的医学助理教授阿伦·曼马丹博士表示，这项新研究进一步验证了哪怕是少量运动也能有益于心血管健康的观点。
The idea of vigorous exercise can be daunting to people who are out of condition, Manmadhan said. "This study tells us that a starting point of five to 10 minutes a day can help," he added. "The blood pressure improvement from five minutes alone is not that meaningful — it's less than one point. But you can ramp up from that to the point where there is a clinical improvement to your cardiovascular risk profile."
曼马丹表示，“高强度运动”这一概念可能不适用于体能较差的人。他补充道：“这项研究告诉我们，每天从5到10分钟开始也可以带来帮助。仅仅5分钟的运动对血压的改善效果并不显著——还不到1个点。但可以在此基础上逐步增加，直到对心血管健康风险有明显改善。”
There are lots of barriers to getting started, said Dr. Matthew Tomey, a cardiologist at the Mount Sinai Fuster Heart Hospital in New York City, who was not involved with the research. "Some people feel like they are too busy," he added. "Papers like this point out that it doesn't have to take up a huge amount of time. Depending on what you're doing you may need little or no equipment."
纽约市西奈山富斯特心脏医院的心脏病学家马修·托米博士（未参与此项研究）指出，开始运动有许多障碍。他补充说：“有些人觉得自己太忙了，这样的研究表明运动不一定需要占用大量时间。选择你想要的运动形式，有的可能几乎不需要设备。”
The chief takeaway from this study is that every bit of exercise is important, said Dr. Sean P. Heffron, an assistant professor of medicine and director of cardiovascular fitness and nutrition at New York University Langone Medical Health. Heffron was not part of the new study.
纽约大学朗格尼医学中心的医学助理教授兼心血管健身与营养主任肖恩·P·赫夫伦博士表示，这项研究的主要启示是，每一点运动都很重要。赫夫伦博士并未参与该研究。
"I try to encourage people to do things they enjoy, such as hiking," Heffron said, adding that the new findings might help people who are out of condition to start working out.
“我鼓励人们去做自己喜欢的事情，比如远足，”赫夫伦说道，他还补充道，这一新发现可能会帮助体能较差的人开始运动。
Having a step tracker, such as the ones often included in smart phones, can help people self-monitor how much exercise they are getting, said Dr. Evan Brittain a professor of medicine in the division of cardiology at the Vanderbilt University Medical Center in Nashville.
纳什维尔范德堡大学医学中心心脏病科的医学教授埃文·布里顿博士表示，使用步数追踪器（如智能手机中的步数计）可以帮助人们自我监测运动量。
"We used to think if you didn't go for 20 or 30 minutes at a time, it wasn't enough," said Brittain, who was not part of the research. "There's a lot of data now showing that short bursts of activity work."
未参与研究的布里顿博士表示：“我们过去认为，如果运动时间不连续达到20或30分钟，就不足够，而现在有大量数据表明，短时间的运动也有效。”
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