Centre of Inflammation and Metabolism (CIM)/Centre for Physical Activity Research (CFAS), Rigshospitalet, University of Copenhagen, Copenhagen, Denmark.
Curr Opin Clin Nutr Metab Care. 2019 Mar;22(2):167-173. doi: 10.1097/MCO.0000000000000546.
Robust epidemiological evidence exists that lifelong regular exercise contributes to longevity. The aim of this review is to discuss recent findings regarding, which dose and type of physical activity promotes a long healthy life, free of disease.
Meeting the currently recommended amounts of leisure time physical aerobic activity of moderate intensity of at least 150 min/week provides most of the longevity benefit. However, a higher duration and intensity augments the beneficial effect on cardiovascular health and metabolism. Performing three to five times the recommended physical activity minimum reaches the maximal longevity benefit, that can be achieved. Although it is not dangerous to perform even higher amounts of exercise, the benefit may decrease. A high maximal oxygen uptake in mid-life is a strong marker of longevity, whereas muscle mass is a critical prognostic factor in aging and cancer.
Exercise training above the public health recommendations provides additional benefits regarding disease protection and longevity. Endurance exercise, including high-intensity training to improve cardiorespiratory fitness promotes longevity and slows down aging. Strength training should be added to slow down loss of muscle mass, associated with aging and disease.
大量的流行病学证据表明，终身规律运动有助于长寿。本文旨在讨论最近关于哪种剂量和类型的体力活动可以促进无疾病的健康长寿的发现。
满足目前建议的每周至少 150 分钟中等强度的休闲时间有氧运动的量，可带来大部分的长寿益处。然而，更长的时间和更高的强度可以增强对心血管健康和新陈代谢的有益影响。进行三到五次推荐的体力活动最低量即可达到最大的长寿益处。虽然进行更高的运动量并不危险，但益处可能会减少。中年时最大摄氧量高是长寿的一个强有力的标志，而肌肉量是衰老和癌症中一个关键的预后因素。
运动训练超过公共卫生建议可带来额外的疾病保护和长寿益处。耐力运动，包括高强度训练以提高心肺适应性，可促进长寿和减缓衰老。应该增加力量训练以减缓与衰老和疾病相关的肌肉量损失。
