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За полчаса упражнений в день? Сделать что 3 часов!

Мы слышим от ученых и сотрудников здравоохранения, которые мы все должны получить по крайней мере полчаса упражнений в день, чтобы оставаться здоровым. И если вы уже делаете, что вы должны попытаться сделать что полчаса целый час. Это руководство находится на низкой стороне, Эпидемиологи в Университете штата Вашингтон в докладе BMJ. Согласно их мета-анализ, our health only really improves if we get two to three hours of physical activity a day.

Study
The researchers accessed 174 epidemiological studies on the relationship between physical exercise and the risk of chronic disease. They then gathered all the data and reanalysed it. The researchers confined themselves to ischaemic heart disease [heart attacks in plain language], инсультов, breast cancer, bowel cancer and type-2 diabetes.

Health scientists express physical exercise in metabolic equivalent of task minutes and hours, or Met-minutes and -hours.

Results
For most of the chronic diseases that the researchers investigated, the relationship between physical exercise and the risk of contracting the disease looks like the one shown in the figure below. The one illustrated is for heart attacks.

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The more exercise people get, the lower the chance of a heart attack. The most protective effect of exercise is gained by doing between 3000 а также 4000 Met minutes of physical activity. Doing more exercise than that will not have a bad effect, but is unlikely to add any health benefit.

The figure below shows the effect of physical activity on the chance of heart attack, Инсульт, breast cancer, bowel cancer and type-2 diabetes.

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Conclusion
At present the World Health Organization advises at least 600 Met minutes of physical activity per week. That’s the equivalent of 150 minutes of brisk walking or 75 minutes of running.

In rich countries information officers translate that into 30 minutes of activity a day. They assume that inhabitants of those countries are so spoiled that on at least two days a week they do absolutely nothing, not even walking a small distance.

The study published recently in the BMJ suggests that positive health effects will only be gained by doing much more than 600 Met minutes of exercise – somewhere between 3000 а также 4000 Met minutes to be exact. So that’s seven times more than that half an hour of walking.

“A person can achieve 3000 metabolic equivalent minutes per week by incorporating different types of physical activity into the daily routine”, explained first author Hmwe Kyu in an interview with The Guardian, an English newspaper. [theguardian.com 9 August 2016]

“For example, climbing stairs for 10 minutes, vacuuming for 15 minutes, gardening for 20 minutes, running for 20 minutes, and walking or cycling for transportation for 25 minutes, on a daily basis, would together achieve about 3,000 metabolic equivalent minutes a week.”

На практике только спортсмены и люди, которые делают физическую работу, скорее всего, для достижения оптимального количества физической активности.

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