Think you don’t have time to exercise every day? New research says you might not need to.
你以为每天没时间锻炼？最新研究指出你或许根本不需要每天锻炼。
A large study of over 50,000 adults with diabetes found that even squeezing in just two workouts a week—so-called “weekend warrior” style—can significantly reduce the risk of dying from heart disease.
一项涵盖逾5万名糖尿病成年人的大型研究发现，即使每周只锻炼两次——也就是所谓的“周末战士”式锻炼——也能显著降低死于心脏病的风险。
Whether you space out your activity or cram it into the weekend, the total weekly effort matters more than frequency, slashing cardiovascular death risk by up to 33%.
无论你是将锻炼分散在一周内还是集中在周末，总的每周锻炼量比频率更重要，可将心血管死亡风险降低多达33%。
Physical Activity Benefits for Diabetics
糖尿病患者的体育锻炼益处
A long-term study looked at how different exercise habits affect death rates from all causes, heart-related conditions (cardiovascular or CV), and cancer in adults living with diabetes.
一项长期研究调查了不同锻炼习惯如何影响糖尿病成年人的全因死亡率、心血管疾病（CV）和癌症相关死亡率。
The researchers found that both “weekend warriors” and those who exercised more regularly—so long as they followed current physical activity guidelines—had similarly lower risks of dying from any cause or from cardiovascular disease when compared to people who were inactive.
研究人员发现，无论是“周末战士”还是锻炼更规律的人，只要遵循当前的身体活动指南，他们死于任何原因或心血管疾病的风险都显著低于不锻炼者。
This highlights that any consistent form of exercise can provide major health benefits for individuals with diabetes.
这表明，只要坚持锻炼，不论形式如何，都能为糖尿病患者带来显著的健康益处。
The findings were published in Annals of Internal Medicine.
研究结果发表在《内科学年鉴》上。
Who Was Studied and How
研究对象与研究方法
The study was conducted by a team of researchers from Harvard T.H. Chan School of Public Health, Boston University School of Public Health, Vanderbilt University Medical Center, Capital Medical University, and other institutions.
该研究由哈佛大学陈曾熙公共卫生学院、波士顿大学公共卫生学院、范德堡大学医学中心、首都医科大学等机构的研究人员共同开展。
They analyzed information from 51,650 adults who reported having diabetes and took part in the National Health Interview Survey (NHIS) between 1997 and 2018.
研究人员分析了51,650名自述患有糖尿病并参与1997年至2018年“国家健康访谈调查”（NHIS）的成年人的数据。
Four Activity Patterns and Their Effects
四种锻炼模式及其效果
Current guidelines recommend at least 150 minutes per week of moderate-to-vigorous physical activity (MVPA) distributed across a minimum of three days.
当前指南建议每周至少进行150分钟中到高强度的身体活动（MVPA），且至少分布在三天内完成。
Participants were categorized into four activity patterns: inactive (no reported MVPA); insufficiently active (MVPA less than 150 minutes per week); weekend warrior (MVPA 150 or more minutes per week across one to two sessions); and regularly active (MVPA 150 or more minutes per week across at least three sessions).
参与者被分为四类锻炼模式：不活跃（无MVPA）、锻炼不足（每周MVPA少于150分钟）、周末战士（每周MVPA达150分钟以上但仅进行1-2次）、规律锻炼者（每周MVPA 150分钟以上且分布在至少三天内）。
Striking Results on Mortality Risk
死亡风险的惊人结果
The researchers found that insufficiently active, weekend warrior, and regularly active participants had lower risks for all-cause and cardiovascular mortality compared to inactive participants.
研究人员发现，与不活跃者相比，锻炼不足、周末战士和规律锻炼者的全因和心血管死亡风险都更低。
Weekend warriors and regularly active participants had a 21% and 17% lower all-cause mortality risk and 33% and 19% lower risks of cardiovascular mortality, respectively, compared with inactive participants.
与不活跃者相比，周末战士和规律锻炼者的全因死亡风险分别降低了21%和17%，心血管死亡风险分别降低了33%和19%。
There were fewer differences by cancer mortality compared with physical inactivity.
在癌症相关死亡率方面，与身体不活跃相比，差异较小。
精选词汇
highlight /ˈhaɪˌlaɪt/ v. to emphasize something important 突出，强调
例句：The report highlights the importance of early detection in cancer treatment.
报告强调了早期发现在癌症治疗中的重要性。
guideline /ˈɡaɪdˌlaɪn/ n. a rule or principle guiding actions 指南，准则
例句：Doctors follow clinical guidelines to ensure patients receive standard care.
医生遵循临床指南以确保患者获得标准治疗。
insufficiently /ˌɪnsəˈfɪʃəntli/ adv. in a way that is not enough 不充分地，不足地
例句：He was insufficiently trained to handle the emergency.
他训练不足，无法应对紧急情况。
cardiovascular /ˌkɑːrdiəʊˈvæskjələr/ adj. related to the heart and blood vessels 心血管的
例句：Regular aerobic exercise improves cardiovascular health.
有规律的有氧锻炼有助于改善心血管健康。
mortality /mɔːrˈtæləti/ n. the state of being subject to death 死亡率
例句：Smoking significantly increases the risk of cancer-related mortality.
吸烟显著增加与癌症相关的死亡率。
intervention /ˌɪntərˈvenʃən/ n. action taken to improve a situation 干预
例句：Timely intervention can prevent complications in diabetic patients.
及时干预可防止糖尿病患者出现并发症。
survey /ˈsɜːrveɪ/ n. a study to collect information from people 调查
例句：The national survey revealed significant lifestyle changes among adults.
国家调查显示成年人生活方式发生了显著变化。
session /ˈseʃən/ n. a period of time used for a specific activity 一次（活动）
例句：The training session lasted for two hours.
培训课程持续了两个小时。
vigorous /ˈvɪɡərəs/ adj. done with force and energy 有力的，剧烈的
例句：She enjoys vigorous workouts in the morning.
她喜欢早上进行剧烈的锻炼。
proportion /prəˈpɔːʃən/ n. a part of a whole 比例，部分
例句：A large proportion of the population is physically inactive.
很大一部分人群缺乏身体活动。
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