Lin Wan-Yu
Institute of Epidemiology and Preventive Medicine, College of Public Health, National Taiwan University, Taipei, Taiwan.
Master of Public Health Degree Program, College of Public Health, National Taiwan University, Taipei, Taiwan.
Front Nutr. 2022 Sep 23;9:944028. doi: 10.3389/fnut.2022.944028. eCollection 2022.
Regular physical exercise is recommended to reduce the risk of obesity. However, it remains unclear which activities are more effective in preventing obesity. In this study, five obesity indices and lifestyle factors of 33,731 Taiwan Biobank adults were measured/collected twice with a mean time interval of 4.06 years. A linear mixed effects model was fitted to assess the associations of exercises with obesity indices, in which a random intercept term was used to account for individual differences. The five obesity indices included body mass index (BMI), body fat percentage (BFP), waist circumference (WC), hip circumference (HC), and waist-hip ratio (WHR). Among 23 exercises, jogging and yoga were consistently the most effective choices across all five obesity indices. One more weekly hour to jog was associated with a 0.093 kg/m decrease in BMI ( = 4.2E-20), a 0.297% decrease in BFP ( = 3.8E-36), a 0.398 cm decrease in WC ( = 1.6E-21), and a 2.9E-3 decrease in WHR ( = 1.3E-17). One more weekly hour to perform yoga was associated with a 0.225 cm decrease in HC ( = 6.4E-14). Jogging is an exercise for the entire body. Arms swing, waist turn, legs and feet run, and shoulders and abdomen are also involved in this act. By contrast, many yoga poses use muscles around the hips and pelvis, and therefore yoga is the most effective exercise to reduce HC.
建议进行规律的体育锻炼以降低肥胖风险。然而，哪些活动在预防肥胖方面更有效仍不清楚。在本研究中，对33731名台湾生物银行成年人的五个肥胖指标和生活方式因素进行了两次测量/收集，平均时间间隔为4.06年。采用线性混合效应模型来评估运动与肥胖指标之间的关联，其中使用随机截距项来考虑个体差异。五个肥胖指标包括体重指数（BMI）、体脂百分比（BFP）、腰围（WC）、臀围（HC）和腰臀比（WHR）。在23项运动中，慢跑和瑜伽在所有五个肥胖指标中一直是最有效的选择。每周多慢跑一小时与BMI降低0.093kg/m²（P = 4.2×10⁻²⁰）、BFP降低0.297%（P = 3.8×10⁻³⁶）、WC降低0.398cm（P = 1.6×10⁻²¹）以及WHR降低2.9×10⁻³（P = 1.3×10⁻¹⁷）相关。每周多进行一小时瑜伽与HC降低0.225cm（P = 6.4×10⁻¹⁴）相关。慢跑是一项全身性运动。手臂摆动、腰部转动、腿脚奔跑，肩部和腹部也参与其中。相比之下，许多瑜伽姿势会用到臀部和骨盆周围的肌肉，因此瑜伽是减少臀围最有效的运动。
