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一、最新科研发现运动将将早逝风险降低40%
国有线电视新闻网2025年7月11日报道，一项涵盖全球700万人的85项研究的综合分析显示，定期进行能提高心率和呼吸频率的运动，可将因各类原因导致的早逝风险降低高达40%。
该研究的合著者、澳大利亚布里斯班昆士兰大学公共卫生学院高级讲师格雷戈尔·米尔克表示：“体育活动对长期健康的重要性可能比我们之前认为的还要大。”
布里斯班大学公共卫生专业博士生余如意（音）称，年龄似乎并不重要，年纪较大时才开始锻炼的人同样可以延长寿命。她表示，事实上，增加体育活动对老年人的积极影响往往更为显著，能“进一步降低10%至15%的风险”，因为老年人更有可能面临多种健康问题。
米尔克说：“这强调了开始进行体育锻炼永远都不晚，在成年后的任何阶段开始锻炼，仍然可以带来更长久、更健康的生活。”
丹佛市国家犹太健康中心的心血管疾病预防与健康部主任安德鲁·弗里曼博士表示，这些发现并不令人惊讶，因为体育活动具有“魔力”。
弗里曼说：“锻炼确实能降低风险，这种效果是药物无法实现的。太神奇了，我告诉我的病人，体育活动真的是青春的灵丹妙药。”
二、更多的锻炼会有帮助，但有一定限度
米尔克表示，这项于7月10日发表在《英国运动医学杂志》上的研究，是“迄今为止针对成年早期及以后体育活动所进行的最全面的分析”。
他说：“这项研究的特别之处在于，它回顾了那些在不同时间点追踪体育活动的研究。这使我们能够研究长期的运动模式：比如保持活跃、后期才开始活跃或者停止运动，以及这些模式如何影响死亡的风险。”
尽管各国的锻炼指南可能有所不同，但这项综合分析采用了世界卫生组织的建议：每周至少进行150至300分钟的中等强度有氧运动，或75至150分钟的高强度有氧运动，或两者结合。梅奥诊所表示，像慢跑或竞走这样的高强度运动确实会使心率急剧上升，可能只需几分钟就会开始出汗。
定期的有氧运动对心脏病最为有益，而心脏病是全球头号杀手。研究发现，与很少运动或不运动的人相比，运动最多的人死于心血管疾病的可能性降低了约40%，患癌症的风险降低了25%。
余如意表示，每周至少进行300分钟的中等强度运动时，对延长寿命的效果最为显著：“超过这个量，似乎不会为延长寿命带来太多额外益处。”
研究还发现，即便是那些过去久坐不动的人，只要开始坚持锻炼，也能从中受益，早逝的风险会降低22%。行更多休闲体育活动的人，其早逝风险也降低了27%。
不幸的是，停止锻炼的人似乎会失去延长寿命的动力，他们的早逝风险与那些一直不运动的人相似。
余如意说：“这个结果很有趣，因为它提出了一个重要的问题：如果人们不再运动，过去的体育锻炼带来的益处还会持续吗？这无疑还需要更多的研究。”
三、增加运动阻力，如逆水游泳和负重可增强锻炼效果
变得活跃是关键。米尔克表示，虽然达到官方的锻炼指南标准是理想状态，但这并非改善健康的唯一途径。他说：“即使是那些没有达到推荐运动量但仍保持一定活动量的人，与那些一直不运动的人相比，他们早逝的风险仍然更低。我们鼓励人们以任和适合自己的方式运动。最重要的是让身体动起来，并找到享受运动的方式。”
弗里曼说，如果你是运动新手，重要的是循序渐进，而且一定要先咨询医生，但目标是逐渐做到每天至少快走30分钟。
弗里曼说：“如果你和朋友、配偶或伴侣一起运动，不管是谁，他们应该能跟你说话，而你因为运动得太卖力而插不上话。这对你的人际关系和身体都有好处。”他说，你还可以增加一些阻力，让锻炼更上一层楼。
弗里曼说：“当我建议人们去散步、骑自行车、游泳或慢跑时，我通常会建议他们同时进行阻力训练。随身携带一些重物，或者背上负重背包，在自行车上增加阻力或骑自行车上坡，游泳时在手或脚上戴上脚蹼，这样在水中就会有阻力。尽一切可能将有氧运动和力量训练结合起来。”这样的运动会进一步增加锻炼的效果。
Lower your risk of early death by some 40% with this lifestyle change. BySandee LaMotte. CNN, July 11, 2025.
Doing exercises that increase your heart and breathing rate on a regular basis may reduce your risk of an early death across all causes by up to 40%, according to a new meta-analysis of 85 studies that looked at 7 million people worldwide.
“Physical activity may be even more important for long-term health than we previously thought,” study coauthor Gregore Mielke, a senior lecturer at the School of Public Health at the University of Queensland in Brisbane, Australia, said in an email.
Age didn’t seem to matter — people who started exercising at older ages could also increase their longevity, said Ruyi Yu, a public health doctoral student at the University of Brisbane. In fact, the positive impact of increasing physical activity was often stronger in older adults, providing up to a “10% to 15% further reduction in risk” because they are more likely to be facing multiple health problems, she said.
“This highlights that it is never too late to start being physically active, and starting at any point in adulthood can still lead to a longer, healthier life,” Mielke said.
The findings are not surprising because physical activity is “magic,” said Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver, who was not involved in the study.
“Exercise truly does lower risk in a way you can’t get with medications. It’s amazing,” Freeman said. “I tell my patients that physical activity is truly the elixir of youth.”
More exercise helps — to a point
The study, published Thursday in the British Journal of Sports Medicine, is the “most comprehensive analyses ever conducted” on physical activity from early adulthood onward, Mielke said.
“What makes this study different is that it reviewed research that tracked physical activity at multiple points over time,” he said. “This allowed us to examine long-term patterns — such as staying active, becoming active later, or stopping activity — and how these patterns affect the risk of death.”
While exercise guidelines may differ by country, the meta-analysis applied the World Health Organization’s recommendations: at least 150 to 300 minutes of moderate-intensity aerobic physical activity or 75 to 150 minutes of vigorous-intensity aerobic physical activity (or a combination) throughout the week. Vigorous-intensity exercise such as jogging or race walking really amps up your heart rate — you’re likely to start to sweat after only a few minutes, according to the Mayo Clinic.
Regular aerobic exercise was most beneficial for heart disease, which is the No. 1 killer in the world. Compared with people who did little to no physical activity, those who exercised the most were about 40% less likely to die from cardiovascular disease, the study found. The risk of cancer dropped by 25%.
The largest gains in lifespan occurred when people exercised moderately at least 300 minutes a week, Yu said: “Doing more than that didn’t seem to provide much extra benefit for longevity.”
However, even couch potatoes who began to exercise consistently saw a benefit — a 22% drop in the risk of early death, the study found.
People who engaged in more leisure-time physical activity saw a 27% drop in risk as well, the study found.
Unfortunately, people who stopped exercising appeared to lose longevity momentum — they had a risk of early death similar to those who have always been inactive.
“This result is interesting as this raises an important question: do the benefits of past physical activity last if people stop being active?” Yu said. “More research is definitely needed for this.”
Adding more resistance — such as swimming against the water — can ramp up a workout.
Becoming active is the key
While meeting official exercise guidelines is ideal, it’s not the only path to better health, Mielke said.
“Even people who didn’t meet the recommended levels — but maintained some level of activity — still had a lower risk of early death compared to those who remained inactive,” he said. “We encourage people to move in whatever way works for them. What matters most is keeping your body moving and finding ways to enjoy being active.”
It’s important to start slowly if you’re new to exercise — and only after checking with your doctor first — but the goal is to build up to a brisk walk for at least 30 minutes a day, Freeman said.
“If you go with a friend or your spouse or partner, whoever it is, they should be able to talk to you and you should be unable to talk back because you’re working so hard,” Freeman said. “It’s good for your relationship and for your body.”
You can also add some resistance to take your workout to the next level, he said.
“When I tell people to go walking or biking or swimming or jogging, I usually recommend that they do resistance concurrently,” Freeman said.
“Carry some weights with them or put on a weighted backpack, put resistance on the bike or bike uphill, and put fins on their hands when they swim so that there’s resistance in the water. Do whatever they need to try to combine the cardio with strength training.”
