有氧运动（提高心率的运动）可以使人更长寿、更健康。有氧运动能够降低健康风险、保持体重、增强心脏功能以及改善情绪。还可以降低全因死亡风险。
指导原则建议健康成人每周至少进行 150 分钟的中等强度有氧运动或 75 分钟的高强度有氧运动。或者搭配进行中等强度和高强度的运动。要获得更多健康益处，指导原则建议每周至少进行 300 分钟的中等强度有氧运动。
不过，不需要一次性全部完成。例如，每周 5 天、每天快步走 30 分钟就符合指导原则建议。有氧运动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。任何活动都比完全不动好。
还要尽量减少坐着的时间。每天坐的时间越久，出现代谢问题的风险就越高。坐的时间太长会对健康和寿命产生负面影响。
最近的研究报告称，间歇训练（短时间内进行较高强度的运动）对健康有显著益处。例如，尽可能快地跑步或步行 30 秒。然后以轻松的步伐步行 1 到 2 分钟。多次重复这个过程。
对于许多人来说，步行是有氧运动的绝佳选择。步行是最自然的运动方式之一。步行既安全又简单。只需一双合适的步行鞋，以及承诺每天进行有氧运动，您就可以开始健身之旅。
当然，您还可以选择其他有氧运动。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。发挥创意，运动起来。
Nov. 26, 2024
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