最简单的运动，可能才是最重要的运动

很多人把“运动”理解成跑步、健身、举铁，甚至需要专门抽出一两个小时去健身房。但从健康的角度来看，运动并不一定意味着高强度训练。

Many people think of exercise as running, working out at the gym, or lifting weights. But from a health perspective, physical activity does not necessarily mean intense training.

世界卫生组织将身体活动定义为：由骨骼肌产生、需要消耗能量的身体运动。走路、骑自行车、做家务、工作时的活动、运动和休闲活动，都可以算作身体活动。换句话说，你不一定要“专门运动”，才能让身体动起来。

The World Health Organization defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure. Walking, cycling, household chores, physical activity at work, sports, and recreational activities all count. In other words, you do not necessarily need a formal workout to get your body moving.

真正值得注意的是，我们的身体并不喜欢长时间保持静止。现代生活让人越来越容易坐着工作、坐着吃饭、坐着娱乐，再用交通工具完成大部分移动。长期久坐与多种不良健康结局相关，包括心血管疾病、2 型糖尿病以及部分癌症等。

What deserves attention is that our bodies are not designed to remain still for long periods. Modern life makes it easy to sit while working, eating, and relaxing, while transportation reduces the amount of walking we naturally do. Higher amounts of sedentary behavior are associated with several adverse health outcomes, including cardiovascular disease, type 2 diabetes, and some cancers.

运动带来的好处，也并不只是“减肥”。

Physical activity is about much more than losing weight.

规律的身体活动可以帮助降低心血管疾病、2 型糖尿病和部分癌症的风险，同时有助于改善心理健康、认知健康、睡眠和整体幸福感。美国疾病控制与预防中心（CDC）2026 年更新的资料还指出，一次中等到高强度的身体活动，就可能带来即时的健康益处，例如改善睡眠质量、减轻焦虑感以及降低血压。

Regular physical activity can help reduce the risk of cardiovascular disease, type 2 diabetes, and certain cancers. It is also associated with better mental health, cognitive health, sleep, and overall well-being. According to updated information from the U.S. Centers for Disease Control and Prevention, even a single session of moderate- to vigorous-intensity physical activity can provide immediate benefits, including better sleep quality, reduced feelings of anxiety, and lower blood pressure.

那么，一个普通成年人究竟需要运动多少？

So how much physical activity does an average adult actually need?

对于 18～64 岁成年人，WHO 建议每周进行 150～300 分钟中等强度有氧活动，或者 75～150 分钟高强度有氧活动，也可以将两者结合起来。同时，每周至少进行 2 天能够锻炼主要肌群的力量训练。

For adults aged 18–64, the WHO recommends 150–300 minutes of moderate-intensity aerobic activity per week, or 75–150 minutes of vigorous-intensity aerobic activity, or an equivalent combination of the two. Adults should also perform muscle-strengthening activities involving the major muscle groups on at least two days each week.

把这个数字拆开，其实没有想象中那么困难。

Breaking that number down makes it much less intimidating.

例如，每天快走 30 分钟，每周坚持 5 天，就已经达到每周 150 分钟的基础目标。你也可以把运动分散到一天之中：早上走路上班，中午出去散步，晚上做一些简单的力量训练。

For example, a 30-minute brisk walk five days a week adds up to 150 minutes. You can also spread physical activity throughout the day: walk to work in the morning, take a walk at lunch, and do some simple strength exercises in the evening.

更重要的是，不要因为自己现在运动得不够多，就认为“既然达不到标准，不如完全不动”。

More importantly, do not assume that if you cannot meet the full recommendation, there is no point in exercising at all.

WHO 明确指出：做一些身体活动，总比完全不做更好。如果一个人目前缺乏运动，可以从较少的活动量开始，然后逐渐增加频率、持续时间和强度。

The WHO makes an important point: some physical activity is better than none. If you are currently inactive, you can begin with small amounts and gradually increase the frequency, duration, and intensity over time.

所以，健康生活并不一定需要一个复杂的计划。

A healthier life does not necessarily require a complicated plan.

你可以从最简单的事情开始：少坐一会儿，多走几步；能走路的时候就走路；每天给自己留一点活动身体的时间；每周安排几次力量训练。

You can start with simple things: sit a little less and walk a little more; choose to walk when practical; set aside some time each day to move your body; and include strength training several times a week.

健康往往不是某一天突然获得的，而是无数个普通日子的积累。

Health is rarely something we suddenly gain in a single day. It is built through the accumulation of countless ordinary days.

你今天走出去的每一步，看起来微不足道，但它可能正在成为未来健康的一部分。

Every step you take today may seem insignificant, but it may become part of your health in the years ahead.

资料来源：

世界卫生组织（WHO）《Physical activity》，2024；WHO《Guidelines on physical activity and sedentary behaviour》；美国疾病控制与预防中心（CDC）《Health Benefits of Physical Activity for Adults》，2026。