A new study recommends that people who work in a sedentary, office situation should get an hour of "brisk exercise" every day to offset¹ the risk of early death.

一项最新研究建议，在办公室久坐工作的人应该每天适度运动一小时，以抵消掉早死的风险。

The recommendations were published in the journal Lancet, which also reported that heart disease, diabetes² and some cancers caused by a sedentary lifestyle cost the global economy $67.5 billion every year.

这些建议刊登在《柳叶刀》期刊上，同时也报道称，因为久坐而引起的心脏病、糖尿病和某些癌症每年要花掉全球经济的675亿美元。

Lack of activity is also linked to some 5.3 million deaths each year, even more than smoking.

缺乏运动也与每年530万例死亡有关，这一数字甚至超过了吸烟。

The U.S. Centers for Disease Control and Prevention recommends adults get 150 minutes of moderate aerobic³ exercise per week in addition to two hours of muscle strengthening per week.

美国疾病控制与预防中心建议，成年人除了每周两小时的肌肉训练以外，还要做150分钟中等强度的有氧运动。

"For many people who commute⁴ to work and have office-based jobs, there is no way to escape sitting for prolonged periods of time," said lead author Professor Ulf Ekelund, of the Norwegian School of Sports Sciences, Norway and the University of Cambridge. "For these people in particular, we cannot stress enough the importance of getting exercise, whether it’s getting out for a walk at lunchtime, going for a run in the morning or cycling to work. An hour of physical activity per day is the ideal, but if this is unmanageable, then at least doing some exercise each day can help reduce the risk."

"对很多坐通勤上下班、坐办公室的人来说，久坐是无法避免的。"本研究的首席作者、挪威运动科学学院和剑桥大学教授伍尔夫·艾克路德说道。"对这些人，我们尤其要强调运动的重要性，不管是午餐时间出去散步、早上跑步还是骑自行车上班都可以。每天一小时的体育运动是理想状态，不过如果做不到的话，起码每天适当做些运动，可以降低风险。"

For the study, researchers looked at 13 previous studies on the impact of inactivity. Study subjects were classified according to the amount of activity they reported, with some reporting less than 5 minutes a day to 60 - 75 minutes a day.

为了做这项研究，研究人员看了此前关于缺乏运动的影响的13个研究。研究对象根据各自上报的运动量进行分组，从每天运动少于5分钟到每天运动60-75分钟都有。

They found that those who sat for 8 hours a day, but got the recommended amount of exercise reduced their chances of a premature⁵ death compared even to those who sat less but were not active.

他们发现，每天坐8小时、但是按照建议每天做运动的人，其早死的几率甚至比那些坐得时间少、但是不怎么运动的人还要低。

"There has been a lot of concern about the health risks associated with today’s more sedentary lifestyles," says Ekelund. "Our message is a positive one: it is possible to reduce - or even eliminate - these risks if we are active enough, even without having to take up sports or go to the gym."

"随着现在久坐的生活习惯越来越普遍，关于健康的忧虑也越来越多。"艾克路德说，"我们的建议是乐观的：如果运动得足够多，减少甚至消除健康风险是有可能的，你甚至都不用特意去体育馆进行锻炼。"