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想活得更久?跑步吧!

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想活得更久?跑步吧!

From VOA Learning English, this is the Health and Lifestyle Report.

We all know that exercise is good for your health. But some kinds of exercise may be better than others. 

Running, for example, may help to protect against heart disease and other health problems. Running also may help you live longer.

Researchers say it is not important how far you run. It also does not matter how fast or even how often you run.

As advertisements for the running shoe Nike say, “just do it.”

Recently, researchers studied more than 55,000 adults. About one-fourth of the adults reported running regularly. The study found these runners were considerably1 less likely than non-runners to die of any form of disease, including heart disease. In fact, the runners lived, on average, three years longer than the non-runners.

This study lasted 15 years. During that time, more than 3,400 of the individuals died. About 1,200 of the deaths were linked to heart disease, a heart attack or stroke.  

One of the researchers is a man named D.C. Lee. He is an assistant professor of kinesiology, or the science of movement, at Iowa State University. Compared to non-runners, he says, runners showed a much lower risk of dying from some diseases.   

“Compared to non-runners, runners showed 30 percent lower risk of death by any causes, including heart attack, stroke or cancer.  Also, runners compared to non-runners showed 45 percent lower risk of death by cardiovascular disease, including heart attack and stroke.”

D.C. Lee and the other researchers found that speed, distance and how often one runs made little difference in reducing the risk of death. The runners in the study averaged between 10 and 16 kilometers per hour. Mr. Lee says slower runners, and those who only ran once or twice a week, were helped nearly as much as those who ran faster and further.

“And also we looked at the running over time and we found that persistent2 runners - over I think six years - they showed the biggest benefits, as well.”

To stay healthy, doctors suggest that adults up to age 65 do 150 minutes of moderate exercise every week. They say these individuals need 75 minutes of vigorous3 exercise, like running, every week for good health.

But how complete is this study?

The researchers note that their study was based on the participants' answering questions over the years. The study lacked complete information on what these men and women ate and other facts about their lifestyles.

Researchers say this missing information could have affected4 the results. Still, they hope their findings will motivate healthy adults to start running, a bit, down the road to a longer life.

Five tips for safe running

Running may be good exercise, but it can be difficult on the body. Here are five commonly shared ideas among fitness5 experts to reduce the risk of injury for people new to running or jogging.

Take it easy

Do not run too much, too soon or too fast. Most people get running injuries when they push themsleves too hard. The body needs time to get used to increases in distance or speed. Muscles and joints6 need time to recover.

Listen to your body

Most running injuries do not come out of the blue. Usually, there are warning signs. They may include body aches, sore muscles and pain that does not go away.

Get good running shoes

There is no single best shoe for every runner. You should find the shoe that offers the best fit and support for your feet. More importantly, you should replace your shoes every 500 to 800 kilometers.

Take good notes

Take some time after each run to write down notes about what you did and how you felt. Look for patterns, things that happen over and over again.

For example, you may find that your knees ache when you run on consecutive7 or back-to-back days. But perhaps you feel great when you rest in between running days. These notes will help you identify the best workout for you.

Cross train

As we said earlier, running is hard on your body. So physical fitness experts suggest some form of cross training to improve muscle balance and to help you stay injury free.

They say swimming, cycling, and yoga are good exercises to combine with running. These exercises are easier on the body.

Words in This Story

regularly – adv. at the same time every day, week, month, etc.: on a regular basis

kinesiology – n. the study of the mechanics8 of body movements

moderate – adj. average in size or amount: neither too much nor too little

vigorous – adj. done with great force and energy

out of the blue – idiom. without warning; unexpectedly

consecutive – adj. following one after the other in a series : following each other without interruption

workout – n. a period of physical exercise that you do in order to improve your fitness, ability, or performance

fitness – n. the quality or state of being fit or in shape


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点击收听单词发音收听单词发音  

1 considerably 0YWyQ     
adv.极大地;相当大地;在很大程度上
参考例句:
  • The economic situation has changed considerably.经济形势已发生了相当大的变化。
  • The gap has narrowed considerably.分歧大大缩小了。
2 persistent BSUzg     
adj.坚持不懈的,执意的;持续的
参考例句:
  • Albert had a persistent headache that lasted for three days.艾伯特连续头痛了三天。
  • She felt embarrassed by his persistent attentions.他不时地向她大献殷勤,使她很难为情。
3 vigorous 8Ltz0     
adj.有力的,用力的,精力充沛的
参考例句:
  • The old man is still vigorous and lively.那老人依然精力充沛。
  • She had a vigorous opponent.她遇到一个劲敌。
4 affected TzUzg0     
adj.不自然的,假装的
参考例句:
  • She showed an affected interest in our subject.她假装对我们的课题感到兴趣。
  • His manners are affected.他的态度不自然。
5 fitness Xjpxr     
n.适合,适当,健康,健身
参考例句:
  • They're doing exercises to improve their fitness.他们为增强体质而做体操。
  • No one questions her fitness for the job.没人怀疑她能胜任这项工作。
6 joints d97dcffd67eca7255ca514e4084b746e     
接头( joint的名词复数 ); 关节; 公共场所(尤指价格低廉的饮食和娱乐场所) (非正式); 一块烤肉 (英式英语)
参考例句:
  • Expansion joints of various kinds are fitted on gas mains. 各种各样的伸缩接头被安装在煤气的总管道上了。
  • Expansion joints of various kinds are fitted on steam pipes. 各种各样的伸缩接头被安装在蒸气管道上了。
7 consecutive DpPz0     
adj.连续的,联贯的,始终一贯的
参考例句:
  • It has rained for four consecutive days.已连续下了四天雨。
  • The policy of our Party is consecutive.我党的政策始终如一。
8 mechanics SorzBH     
n.力学,机械学;结构
参考例句:
  • The mechanics of fixing a car are very long.修理一部汽车的过程很长。
  • The mechanics of the machine are very old.这台机器的机件非常老。

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