经常性有氧运动可以帮助您活得更久、更健康。毕竟，有氧运动可以降低健康风险、控制体重、强健心脏以及改善心情。它还可以降低您的全因死亡风险。
健康成人的运动目标应该是，每周至少进行 150 分钟适度有氧活动或 75 分钟剧烈有氧活动，或者等量的适度与剧烈活动组合。为了更加有利于健康、帮助减重或保持减重效果，建议每周至少运动 300 分钟。不过，不需要一次性全部完成。例如，每周 5 天，每天快步走 30 分钟就符合这个准则。有氧运动甚至可以分成多个较短时段完成，如在一天中进行几次散步休息。任何运动都好过完全不运动。
也要减少坐姿时间。每天坐姿时间越长，因任何原因致死的风险越高，即使您实现了建议的每日身体活动量。
最近的研究报告称，间歇训练对健康有显著益处，这项训练是指在短时间内进行较高强度的运动。例如，您可以冲刺 30 秒，然后步行一至两分钟，并重复这个过程几次。
对于许多人来说，步行是有氧运动的绝佳选择。实际上，步行是最自然的运动方式之一。它既安全又简单，开始步行所需的一切不过是一双舒适的步行鞋和将有氧运动纳入日常生活内容的决心。
当然，有氧运动不仅仅是步行。其他比较受欢迎的有氧运动还包括游泳、骑自行车和慢跑。诸如跳舞、跳绳等活动也算有氧运动。发挥创造力。
April 08, 2022
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