People seeking to stay healthy can get their exercise in small increments
of just a few minutes at a time, according to new guidelines issued by the
American government that again encourage a largely sedentary nation to start
The guidance from a committee appointed by the Department of Health and
Human Services of America does away with the official government position that
physical activity should occur in sessions of at least 10 minutes.
"Current evidence shows that the total volume of moderate-to-vigorous
physical activity is related to many health benefits; bouts of a prescribed
duration are not essential," the committee of health experts wrote.
"Sit less, move more. Whatever you do, it really all counts," Brett P.
Giroir, assistant secretary for health at HHS, said in an interview.
健康与人类服务部的助理健康书记官Brett P. Giroir说：“少坐一点，多动一点。不管你怎么动，真的都有用。”
Thomas Allison, director of sports and exercise cardiology at the Mayo
Clinic in Rochester, Minnesota, said short bouts of exercise are valuable to
break up long stretches of sitting.
But research shows that multiple short sessions should involve similar
energy expenditure to have the same impact as one longer session, or additional
time moving will be needed, he said.
For adults to stay healthy, the new guidelines call for 150 to 300 minutes
of moderate-intensity exercise or 75 to 150 minutes of vigorous-intensity
physical activity each week, along with at least two days a week of
The guidelines cite walking briskly at 3.9 to 6.4 kilometres per hour,
playing volleyball or raking leaves as moderate-intensity activity.
Vigorous-intensity exercise includes jogging or running, carrying heavy
groceries or taking a strenuous fitness class, the panel said.
Some workouts, such as swimming and cycling, can fall into either category,
depending on the effort expended.