\u751f\u6d3b\u4e2d\u4e0d\u5c11\u4eba\u559c\u6b22\u65e5\u5e38\u8d70\u8def\u953b\u70bc\uff0c\u6b64\u524d\u4e16\u754c\u536b\u751f\u7ec4\u7ec7\u4e5f\u66fe\u6307\u51fa\u201c\u8d70\u8def\uff0c\u662f\u4e16\u754c\u4e0a\u6700\u597d\u7684\u8fd0\u52a8\u4e4b\u4e00\u201d\u3002<\/p>\n
\u90a3\u4e48\u6bcf\u5929\u7ecf\u5e38\u8d70\u8def\u953b\u70bc\u7684\u4eba\uff0c\u76f8\u6bd4\u5f88\u5c11\u953b\u70bc\u7684\u4eba\u8eab\u4f53\u4f1a\u6709\u4ec0\u4e48\u533a\u522b\uff1f\u90a3\u4e9b\u6bcf\u5929\u8d70\u8def\u953b\u70bc\u7684\u4eba\uff0c\u8eab\u4f53\u53d1\u751f\u4e86\u4ec0\u4e48\u53d8\u5316\uff1f<\/p>\n<\/p>\n
\u5065\u5eb7\u65f6\u62a5\u56fe<\/p>\n
\u90a3\u4e9b\u6bcf\u5929\u8d70\u8def\u953b\u70bc\u7684\u4eba\uff0c<\/p>\n
\u8eab\u4f53\u53d1\u751f\u4e86\u4ec0\u4e48\u53d8\u5316\uff1f<\/p>\n
1. \u5fc3\u8840\u7ba1\u66f4\u5065\u5eb7\u4e86<\/p>\n
\u57282023\u5e74\u7f8e\u56fd\u5fc3\u810f\u534f\u4f1a\uff08AHA\uff09\u6d41\u884c\u75c5\u5b66\u3001\u9884\u9632\u3001\u751f\u6d3b\u65b9\u5f0f\u548c\u5fc3\u810f\u4ee3\u8c22\u5065\u5eb7\u4f1a\u8bae\u4e0a\u516c\u5e03\u7684\u4e00\u9879\u9488\u5bf970\u5c81\u53ca\u4ee5\u4e0a\u4eba\u7fa4\u7684\u7814\u7a76\u53d1\u73b0\uff0c\u591a\u8d70\u8def\u4e0e\u5fc3\u8840\u7ba1\u4e8b\u4ef6\uff08\u5982\u51a0\u5fc3\u75c5\u3001\u4e2d\u98ce\u548c\u5fc3\u529b\u8870\u7aed\uff09\u98ce\u9669\u964d\u4f4e\u6709\u5173\uff1b\u6bcf\u5929\u591a\u8d70500\u6b65\uff0c\u4e5f\u6709\u52a9\u4e8e\u964d\u4f4e\u98ce\u9669\u3002<\/p>\n
\u5177\u4f53\u800c\u8a00\uff0c\u4e0e\u6bcf\u5929\u8d70\u4e0d\u5230\u7ea62000\u6b65\u7684\u6210\u5e74\u4eba\u76f8\u6bd4\uff0c\u6bcf\u5929\u8d70\u8d85\u7ea64500\u6b65\u7684\u6210\u5e74\u4eba\u53d1\u751f\u5fc3\u8840\u7ba1\u4e8b\u4ef6\u7684\u98ce\u9669\u964d\u4f4e\u4e8677%\u3002\u2460<\/p>\n
2. \u7cd6\u5c3f\u75c5\u98ce\u9669\u964d\u4f4e<\/p>\n
2023\u5e74\u53d1\u8868\u4e8e\u300a\u82f1\u56fd\u8fd0\u52a8\u533b\u5b66\u6742\u5fd7\u300b\u4e0a\u7684\u4e00\u7bc7\u7814\u7a76\u6307\u51fa\uff0c\u53ea\u8981\u8d70\u8def\u7684\u6b65\u901f\u591f\u5feb\uff0c\u90a3\u4e48\u60a3\u7cd6\u5c3f\u75c5\u7684\u98ce\u9669\u5c31\u4f1a\u964d\u4f4e\uff01\u5176\u4e2d\uff0c\u4e0e\u4f11\u95f2\u6563\u6b65\uff08<3\u5343\u7c73\/\u5c0f\u65f6\uff09\u76f8\u6bd4\uff0c\u975e\u5e38\u5feb\u6b65\u884c\uff08>6.5\u5343\u7c73\/\u5c0f\u65f6\uff09\u4e0e\u7cd6\u5c3f\u75c5\u98ce\u9669\u964d\u4f4e39%\u76f8\u5173\u3002\u2461<\/p>\n<\/p>\n
\u7814\u7a76\u622a\u56fe<\/p>\n
3. \u764c\u75c7\u98ce\u9669\u964d\u4f4e\u4e86<\/p>\n
2023\u5e74\u53d1\u8868\u5728\u300a\u82f1\u56fd\u8fd0\u52a8\u533b\u5b66\u6742\u5fd7\u300b\u4e0a\u7684\u4e00\u9879\u7814\u7a76\u663e\u793a\uff0c\u6bcf\u592911\u5206\u949f\uff08\u6bcf\u546875\u5206\u949f\uff09\u7684\u4e2d\u7b49\u5f3a\u5ea6\u953b\u70bc\uff0c\u6bd4\u5982\u5feb\u8d70\uff0c\u5c31\u8db3\u4ee5\u964d\u4f4e\u5fc3\u8840\u7ba1\u75c5\u3001\u8111\u5352\u4e2d\u548c\u67d0\u4e9b\u764c\u75c7\u7684\u53d1\u75c5\u98ce\u9669\u3002<\/p>\n
\u5c24\u5176\u5bf9\u4e8e\u67d0\u4e9b\u7279\u5b9a\u7684\u764c\u75c7\uff0c\u964d\u4f4e\u98ce\u9669\u5e45\u5ea6\u66f4\u5927\uff1a\u5934\u9888\u764c\u3001\u9ad3\u7cfb\u767d\u8840\u75c5\u3001\u9aa8\u9ad3\u7624\u548c\u8d32\u95e8\u764c\u7684\u98ce\u9669\u53ef\u964d\u4f4e14%\uff5e26%\uff1b\u80ba\u764c\u3001\u809d\u764c\u3001\u5b50\u5bab\u5185\u819c\u764c\u3001\u7ed3\u80a0\u764c\u548c\u4e73\u817a\u764c\u7684\u98ce\u9669\u53ef\u964d\u4f4e3%\uff5e11%\u3002\u2462<\/p>\n
4. \u628a\u8840\u538b\u964d\u4e0b\u6765\u4e86<\/p>\n
2021\u5e74\u520a\u53d1\u5728\u300a\u4e34\u5e8a\u9ad8\u8840\u538b\u6742\u5fd7\u300b\u4e0a\u7684\u4e00\u9879\u7814\u7a76\u53d1\u73b0\uff0c\u5feb\u8d70\u575a\u63013\u4e2a\u6708\u540e\uff0c\u5927\u90e8\u5206\u4eba\u7684\u8840\u538b\u4e0b\u964d\u4e862~3\u6beb\u7c73\u6c5e\u67f1\u5de6\u53f3\u3002\u5bf9\u4e8e\u9ad8\u8840\u538b\u60a3\u8005\uff0c\u6bcf\u5929\u5feb\u8d704000~8000\u6b65\u5bf9\u4e8e\u964d\u4f4e\u9ad8\u8840\u538b\u53ef\u8fbe\u5230\u7406\u60f3\u6548\u679c\u3002\u2463<\/p>\n
5. \u4eba\u7684\u72b6\u6001\u66f4\u5e74\u8f7b<\/p>\n
2022\u5e74\u53d1\u8868\u5728\u300a\u81ea\u7136\u300b\u5b50\u520a\u300a\u901a\u8baf\u751f\u7269\u5b66\u300b\u4e0a\u7684\u4e00\u9879\u57fa\u4e8e\u8d85\u8fc740\u4e07\u6210\u5e74\u4eba\u7684\u9057\u4f20\u6570\u636e\u5206\u6790\u53d1\u73b0\uff1a\u6b65\u884c\u901f\u5ea6\u8d8a\u5feb\uff0c\u4eba\u8d8a\u5e74\u8f7b\u3002\u4fdd\u6301\u5feb\u8d70\u7684\u4eba\uff0c\u4f30\u8ba1\u5230\u4e2d\u5e74\u65f6\u7684\u751f\u7269\u5b66\u5e74\u9f84\u8981\u5e74\u8f7b16\u5c81\u3002\u2464<\/p>\n<\/p>\n
\u5065\u5eb7\u65f6\u62a5\u56fe<\/p>\n
\u8bb0\u4f4f\uff0c\u8fd9\u6837\u8d70\u8def\u6548\u679c\u52a0\u500d\uff01<\/p>\n
\u5317\u4eac\u5c0f\u6c64\u5c71\u533b\u9662\u5065\u5eb7\u5e72\u9884\u90e8\u4e3b\u4efb\u80e1\u57642020\u5e74\u5728\u4eac\u533b\u901a\u5fae\u4fe1\u516c\u4f17\u53f7\u520a\u6587\u5206\u4eab\u4e86\u4ee5\u4e0b\u51e0\u79cd\u79d1\u5b66\u8d70\u8def\u6cd5\uff0c\u53ef\u4ee5\u5bf9\u8eab\u4f53\u5404\u4e2a\u90e8\u4f4d\u8d77\u5230\u953b\u70bc\u4f5c\u7528\uff0c\u66f4\u6709\u76ca\u5065\u5eb7\u3002\u2465<\/p>\n
1. \u201c\u4e00\u5b57\u6b65\u201d\u8d70\u8def\u2014\u2014\u4fc3\u8fdb\u80c3\u80a0\u8815\u52a8<\/p>\n
\u5de6\u53f3\u811a\u8f6e\u6d41\u8e29\u5728\u4e24\u811a\u4e4b\u95f4\u7684\u4e2d\u7ebf\u4f4d\u7f6e\uff0c\u4e5f\u5c31\u662f\u5927\u5bb6\u5e38\u8bf4\u7684\u6a21\u7279\u8d70\u7684\u201c\u732b\u6b65\u201d\u3002<\/p>\n
\u4e00\u5929500\u6b65\u5de6\u53f3\uff0c\u518d\u5207\u6362\u6210\u5176\u4ed6\u8d70\u8def\u65b9\u6cd5\u3002\u5982\u6b64\u8d70\u8def\u901a\u8fc7\u8170\u90e8\u808c\u8089\u7528\u529b\u53ef\u4e00\u5b9a\u7a0b\u5ea6\u4e0a\u4fc3\u8fdb\u80c3\u80a0\u8815\u52a8\uff0c\u9632\u6cbb\u4fbf\u79d8\u3002<\/p>\n
2. \u8bd5\u8bd5\u201c\u5012\u7740\u8d70\u201d\u2014\u2014\u7f13\u89e3\u8170\u9178\u80cc\u75db<\/p>\n
\u627e\u5e73\u5730\u3001\u8def\u4eba\u6bd4\u8f83\u5c11\u7684\u5b89\u5168\u5730\u70b9\u6162\u6162\u5730\u5012\u7740\u8d70\u3002\u6bcf\u5929\u53ef\u4ee5\u6b63\u7740\u3001\u5012\u7740\u4ea4\u66ff\u8d70\u534a\u5c0f\u65f6\u5de6\u53f3\u3002\u5012\u7740\u8d70\u53ef\u8d77\u5230\u953b\u70bc\u8170\u90e8\u548c\u80cc\u90e8\u808c\u8089\u7684\u4f5c\u7528\uff0c\u53ef\u4ee5\u7f13\u89e3\u8f83\u8f7b\u5ea6\u7684\u8170\u9178\u80cc\u75db\u3002<\/p>\n
\u4f46\u662f\uff0c\u8001\u5e74\u4eba\u817f\u811a\u4e0d\u597d\u5c31\u5c3d\u91cf\u4e0d\u8981\u5012\u7740\u8d70\u4e86<\/p>\n
3. \u5927\u6b65\u7529\u624b\u8d70\u2014\u2014\u8212\u5f20\u8170\u80cc\u90e8\u808c\u8089<\/p>\n
\u8d70\u8def\u65f6\u4e0a\u8eab\u633a\u76f4\uff0c\u5934\u62ac\u9ad8\uff0c\u6b65\u5e45\u5927\u6982\u540c\u624b\u81c2\u957f\u5ea6\uff0c\u540c\u65f6\u524d\u540e\u7529\u81c2\u3002\u6bcf\u6b21\u8d7010\uff5e15\u5206\u949f\u4e3a\u5b9c\u3002\u8212\u5f20\u8170\u90e8\u3001\u80cc\u90e8\u808c\u8089\uff0c\u7f13\u89e3\u8170\u80cc\u75b2\u52b3\u9632\u9a7c\u80cc\u3002<\/p>\n
4. \u8bd5\u8bd5\u8d70\u8dd1\u4ea4\u66ff\u2014\u2014\u63d0\u9ad8\u71c3\u8102\u6548\u7387<\/p>\n
\u5feb\u8dd115\u79d2\u7136\u540e\u8d70\u8def45\u79d2\uff0c\u4ea4\u66ff\u8fd0\u52a8\u3002\u4e5f\u53ef\u5feb\u8dd160\u79d2\u540e\u5feb\u8d703\u5206\u949f\uff0c\u4ea4\u66ff\u8fdb\u884c\u3002\u6bcf\u5929\u8d70\u3001\u8dd1\u4ea4\u66ff20\u5206\u949f\u5de6\u53f3\u3002\u63d0\u9ad8\u71c3\u8102\u6548\u7387\uff0c\u5e2e\u52a9\u51cf\u80a5\u3002<\/p>\n
\u8981\u6ce8\u610f\u7684\u662f\uff0c\u6b64\u65b9\u6cd5\u8fd0\u52a8\u91cf\u8f83\u5927\uff0c\u8981\u505a\u597d\u70ed\u8eab\uff0c\u91cf\u529b\u800c\u884c<\/p>\n
5. \u201c10\u70b910\u5206\u201d\u8d70\u2014\u2014\u953b\u70bc\u80a9\u9888\u90e8\u808c\u8089<\/p>\n
\u53cc\u81c2\u4e0a\u4e3e\uff0c\u5448\u8868\u9488\u201c10\u70b910\u5206\u201d\u7684\u89d2\u5ea6\uff0c\u62ac\u5934\u633a\u80f8\u884c\u8d70\uff0c\u53ef\u9002\u5f53\u964d\u4f4e\u901f\u5ea6\u3002\u6bcf\u5929200~300\u6b65\u5de6\u53f3\uff0c\u624b\u81c2\u5373\u53ef\u653e\u4e0b\u6765\u3002\u6709\u52a9\u4e8e\u953b\u70bc\u80a9\u90e8\u3001\u9888\u90e8\u7684\u808c\u8089\uff0c\u53ef\u4ee5\u9884\u9632\u9888\u80a9\u75be\u75c5\u3002<\/p>\n<\/p>\n
\u201c10\u70b910\u5206\u201d\u8d70\u59ff\u3002\u5065\u5eb7\u65f6\u62a5\u56fe<\/p>\n
6. \u201c\u4e09\u5438\u4e00\u547c\u201d\u8d70\u2014\u2014\u953b\u70bc\u5fc3\u80ba\u529f\u80fd<\/p>\n
\u8d70\u8def\u65f6\u8eab\u4f53\u633a\u76f4\uff0c\u6bcf\u56db\u6b65\u4e00\u4e2a\u5faa\u73af\uff0c\u524d\u4e09\u6b65\u65f6\u5438\u6c14\uff0c\u7b2c\u56db\u6b65\u547c\u6c14\u3002\u8fd0\u52a8\u91cf\u56e0\u4eba\u800c\u5f02\uff0c\u6839\u636e\u81ea\u5df1\u5fc3\u80ba\u80fd\u627f\u53d7\u7684\u91cf\u8c03\u6574\u3002\u53ef\u953b\u70bc\u5fc3\u80ba\u529f\u80fd\u3002<\/p>\n
\u4ee5\u4e0a\u51e0\u79cd\u8d70\u8def\u65b9\u6cd5\uff0c\u5404\u6709\u5404\u7684\u7279\u70b9\uff0c\u5927\u5bb6\u53ef\u4ee5\u6839\u636e\u81ea\u5df1\u9700\u8981\u81ea\u7531\u7ec4\u5408\u3002<\/p>\n
\u8bb0\u4f4f5\u70b9\uff0c\u65e5\u884c\u4e07\u6b65\u4e0d\u4f24\u819d\uff01<\/p>\n
\u6b64\u5916\uff0c\u8d70\u8def\u7684\u6b63\u786e\u59ff\u52bf\u4e5f\u975e\u5e38\u91cd\u8981\uff0c\u5982\u679c\u59ff\u52bf\u4e0d\u5bf9\uff0c\u8d70\u8def\u591a\u4e86\u53cd\u800c\u4f1a\u4f7f\u819d\u76d6\u53d7\u4f24\u3002<\/p>\n
\u5317\u4eac\u5927\u5b66\u4eba\u6c11\u533b\u9662\u9aa8\u5173\u8282\u79d1\u526f\u4e3b\u4efb\u533b\u5e08\u5218\u5f3a2021\u5728\u5176\u533b\u9662\u5b98\u7f51\u520a\u6587\u4ecb\u7ecd\u4e86\u4e00\u5957\u201c\u65e0\u75db\u8d70\u201d\u7684\u8981\u8bc0\u3002\u2466<\/p>\n
\u8981\u8bc01\uff1a\u4e0d\u8981\u5916\u516b<\/p>\n
\u8d70\u8def\u65f6\uff0c\u4fdd\u6301\u53cc\u4fa7\u811a\u5c16\u671d\u5411\u6b63\u524d\u65b9\uff0c\u53cc\u811a\u5206\u5f00\u7684\u8ddd\u79bb\u4e0e\u9aa8\u76c6\u8ddd\u79bb\u76f8\u540c\u3002<\/p>\n
\u8981\u8bc02\uff1a\u8f7b\u76c8\u843d\u5730<\/p>\n
\u524d\u811a\u843d\u5730\u65f6\uff0c\u811a\u8ddf\u8f7b\u76c8\u7740\u5730\u3002<\/p>\n
\u8981\u8bc03\uff1a\u8fc8\u5f00\u5927\u6b65<\/p>\n
\u8d70\u8def\u65f6\u8fc8\u5f00\u5927\u6b65\uff0c\u53cc\u81c2\u7529\u5f00\u3002<\/p>\n
\u8981\u8bc04\uff1a\u8e6c\u5730\u6709\u529b<\/p>\n
\u540e\u811a\u79bb\u5730\u65f6\uff0c\u505a\u5230\u8e6c\u5730\u6709\u529b\u3002<\/p>\n
\u8981\u8bc05\uff1a\u978b\u5b50\u5408\u9002<\/p>\n
\u9009\u62e9\u5408\u9002\u7684\u978b\u5b50\uff0c\u6bd4\u5982\u6162\u8dd1\u978b\uff0c\u80fd\u591f\u7f13\u51b2\u8d70\u8def\u65f6\u7684\u5730\u9762\u53cd\u51b2\u529b\uff0c\u4ece\u800c\u4fdd\u62a4\u819d\u5173\u8282\u3002\u5e94\u6bcf\u534a\u5e74\u68c0\u67e5\u4e00\u4e0b\u81ea\u5df1\u7684\u978b\uff0c\u5982\u679c\u51fa\u73b0\u540e\u8ddf\u78e8\u635f\u3001\u8db3\u8ddf\u7a9d\u5411\u67d0\u4e00\u4fa7\u584c\u9677\u3001\u978b\u5e95\u6216\u978b\u8ddf\u5f39\u6027\u660e\u663e\u964d\u4f4e\u7b49\u60c5\u51b5\uff0c\u5c31\u8981\u66f4\u6362\u65b0\u978b\u3002<\/p>\n
\u7cbe\u9009<\/p>\n
\u6587\u7ae0<\/p>\n
\u672c\u6587\u7efc\u5408\u81ea\uff1a<\/p>\n
\u2460More Steps Reduce Risk for New Cardiovascular Events in Older Adults https:\/\/www.\/news\/more-steps-reduce-risk-for-new-cardiovascular-events-in-older-adults\/<\/p>\n
\u2461Jayedi A, Zargar M, Emadi A, et al Walking speed and the risk of type 2 diabetes: a systematic review and meta-analysis British Journal of Sports Medicine Published Online First: 28 November 2023.<\/p>\n
\u2462Non-occupational physical activity and risk of cardiovascular disease, cancer, and mortality outcomes: a dose response meta-analysis of large prospective studies, British Journal of Sports Medicine (2023). DOI: 10.1136\/bjsports-2022-105669<\/p>\n
\u2463Dose-effect relationship between brisk walking and blood pressure in Chinese occupational population with sedentary lifestyles: Exercise and blood pressure. J Clin Hypertens, 2021 Aug 13.<\/p>\n
\u2464Dempsey, P.C., Musicha, C., Rowlands, A.V. et al. Investigation of a UK biobank cohort reveals causal associations of self-reported walking pace with telomere length. Commun Biol 5, 381 (2022). https:\/\/\/10.1038\/s42003-022-03323-x<\/p>\n
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