大多数美国人缺少锻炼

按照联邦标准，只有不到1/4的美国人平时锻炼足够。

根据美国疾病控制与预防中心（CDC）6月28日发表的报告，在2010年至2015年间，18岁至64岁的美国成年人中只有22.9%的人在日常参与有氧运动和肌力训练方面达到2008年政府指南的要求。

政府指南建议人们在业余时间至少每周参加两次运动，具体来说人们应当“每周至少参加150分钟的中等强度的有氧运动”或者“每周至少参加75分钟高强度的有氧运动”，两项交替也可。

按性别和所在州来细分的话，则差距很大。男性参与运动达到政府指南要求比例最高的州，是华盛顿特区的40.3%，最低是南达科达州的17.7%。

全美平均的话，男性达标比例27.2%。

女性参与运动达到政府指南要求比例最高的州，是科罗拉多州的31.5%，最低是密西西比州的9.7%。全美平均的话，女性达标比例18.7%。

Less than a quarter of Americans are getting enough exercise, based on federal standards.

Only 22.9% of U.S. adults from 18 to 64 met 2008 guidelines for both aerobic and muscle-strengthening exercise between 2010 and 2015, according to new Centers for Disease Control and Prevention study on June 28.

Government guidelines recommend leisure time exercise at least twice weekly. People should engage in “moderate-intensity aerobic physical activity for at least 150 minutes per week” or “vigorous-intensity aerobic physical activity for at least 75 minutes per week,” or any combination.

Breaking down the numbers both by gender and by state offers a wide variance. The highest percentage of men meeting the government’s exercise guidelines was in Washington, D.C. at 40.3%.; the lowest for men was 17.7% in South Dakota.

The national average for men was 27.2%.

The highest percentage of women meeting the guidelines was in Colorado at 31.5%; the lowest was Mississippi at 9.7%. For women, the national average was 18.7%.  

从上图可以看出，有14个州连同哥伦比亚特区，参与运动达标人数比例明显高于全美平均水平，而有13个州明显低于平均水平。

CDC指出，这份报告只涉及人们在业余时间参与锻炼的调查，而在工作时间内的锻炼，或者在上下班路上的锻炼，就没有考虑进去。该报告解释说，从事体力工作，或者上下班途中就有锻炼强度的成年人，一般不愿在业余时间再参与运动，所以这份评估不能涵盖所有的运动量。报告推测，这一未被衡量的变量，即非业余时间的运动量，可能就是纽约州排名这么低的原因，要知道有6%的纽约人是徒步去上班的。

足够的运动量是很重要的（不是说为了让CDC的数据好看）。CDC列举了锻炼对于身体健康的8项重要好处：控制体重、减少心血管疾病风险、减少2型糖尿病风险、减少患癌症风险、强健骨骼和肌肉、增进心理健康、提高完成日常活动的能力。

那么如何增加运动量，达到政府指南标准呢？CDC建议成人每周150分钟“中等强度有氧运动”，可以是快走，而75分钟“高强度有氧运动”，可以是跑步。除了有氧运动，每周两次肌肉力量训练也很必要，可以锻炼所有主要的肌肉群。

关键是要去运动，瑜伽或者举重，怎么都行。（财富中文网）

译者：宣峰

As you can see from the map above, 14 states plus the District of Columbia have significantly higher averages compared to the national average while 13 states are significantly lower.

The CDC notes that because the study only looks at leisure time exercise, exercise done for work, or even during a commute is not included. The study also explains that adults working in physically demanding jobs or engaging in physical activity as they commute to and from work may be less likely to engage in leisure time exercise. The measurements may therefore fail to account for total physical activity. The study speculates that this unmeasured variable — non-leisure time exercise — may be why New York ranks so low. Six percent of New Yorkers commute to work by walking.

Getting enough exercise is important (and not just to boost these CDC numbers). The CDC lists eight important health benefits to exercise: controlling weight, reducing risk of cardiovascular disease, reducing risk of Type 2 diabetes, reducing risk for certain cancers, strengthening bones and muscles, improving mental health, and improving ability to move through everyday activities.

So how can you up your exercise and meet the government guidelines? The CDC recommends that adults should engage in 150 minutes weekly of “moderate-intensity aerobic activity,” such as brisk walking, or 75 minutes of “vigorous-intensity aerobic activity” like running. In addition to this aerobic activity, people should do muscle strength exercises twice a week to work all of the major muscle groups.

Anything from yoga to weight lifting qualifies.