Tully M A, Cupples M E, Chan W S, McGlade K, Young I S
Department of General Practice, Queen's University, Dunluce Health Centre, 1 Dunluce Avenue, Belfast BT9 7HR, Ireland.
Prev Med. 2005 Aug;41(2):622-8. doi: 10.1016/j.ypmed.2004.11.030.
To examine the effects of 30 min of self-paced, non-supervised, brisk walking, 5 days per week on the health and fitness of people aged 50-65 years.
Randomized controlled trial. Members of the intervention group (n = 21) were directed to walk briskly for 30 min, 5 days per week, for 12 weeks. Individuals were given the choice to complete the 30 min of walking in one session or in shorter bouts of no less than 10 min. They were asked to record in a diary the time spent walking and the number of steps taken during a single walk using a pedometer. Participants in the control group (n = 10) were asked to maintain their habitual lifestyle and not change their activity or dietary habits. Measurements of body mass index (BMI), waist/hip ratio (WHR), blood pressure, functional capacity, total cholesterol, triglyceride, and lipoprotein subfractions were taken before and after the program. Changes in 10-year risk estimate for coronary heart disease and stroke were calculated using Framingham risk equations.
Three urban general practices patients: 31 healthy, sedentary 50- to 65-year-old participants recruited following contact by their general practitioner.
The mean time spent walking by the intervention group was 27.72 (+/-9.79) min/day: their adherence to the protocol was 90.3%. Significant decreases in systolic and diastolic blood pressure, reduction in stroke risk, and increased functional capacity were found within the walking group between baseline and 12-week measurements. No changes were found in these parameters within the control group. Significant reductions in 10-year risk of CHD were observed in both groups. No significant changes were found in lipid levels or anthropometric measurements in either group.
The study provides evidence for the benefit to fitness and cardiovascular risk of the "30-min brisk walking, 5 days a week" message to people aged 50-65 years who participated in an unsupervised home-based walking program. Further study to overcome the problem of poor recruitment and determine the minimum effective dose of exercise to improve cardiovascular risk prediction scores is required.
探讨每周5天、每次30分钟的自主、无监督快走对50 - 65岁人群健康和体能的影响。
随机对照试验。干预组（n = 21）成员被指导每周5天、每次快走30分钟，持续12周。个体可选择一次完成30分钟步行或分成不少于10分钟的较短时段完成。要求他们使用计步器在日记中记录每次步行的时间和步数。对照组（n = 10）参与者被要求保持其习惯的生活方式，不改变其活动或饮食习惯。在项目前后测量体重指数（BMI）、腰臀比（WHR）、血压、功能能力、总胆固醇、甘油三酯和脂蛋白亚组分。使用弗雷明汉风险方程计算冠心病和中风的10年风险估计值的变化。
三个城市全科医疗诊所的患者：31名健康、久坐不动的50至65岁参与者，由他们的全科医生联系招募。
干预组平均每天步行时间为27.72（±9.79）分钟，他们对方案的依从率为90.3%。在步行组中，从基线测量到12周测量期间，收缩压和舒张压显著降低，中风风险降低，功能能力提高。对照组这些参数没有变化。两组的冠心病10年风险均显著降低。两组的血脂水平或人体测量指标均未发现显著变化。
该研究为“每周5天、每次30分钟快走”对50 - 65岁参与无监督居家步行计划的人群的体能和心血管风险有益提供了证据。需要进一步研究以克服招募不佳的问题，并确定改善心血管风险预测评分的最低有效运动剂量。
