SIMAR BAJAJ2026年1月16日 Suvi SuitialaRegular exercise is one of the most effective ways to lengthen your life.规律运动是延长寿命的最有效方法之一。Research consistently shows that physical activity is linked to lower risk of cancer, depression, dementia, Type 2 diabetes and cardiovascular disease.研究一再表明，体育锻炼与降低癌症、抑郁症、痴呆症、2型糖尿病和心血管疾病的风险存在关联。Federal guidelines recommend at least 150 minutes of moderate-intensity aerobic exercise per week, along with two days of muscle-strengthening activities. But the payoff starts much earlier: Even four to five minutes of vigorous physical activity every day has been linked to longevity benefits.联邦指南建议，每周至少进行150分钟中等强度的有氧运动，并搭配两天的力量训练。但运动带来的益处其实更早就会显现：研究发现，即使每天只进行四到五分钟的高强度体力活动也能带来延寿益处。“Some is good — more is better,” said Steven Moore, a metabolic epidemiologist at the National Cancer Institute.“做一点运动就有好处——做得更多会更好，”国家癌症研究所的代谢流行病学家史蒂文·摩尔说。While staying active is critical, playing sports adds a social aspect and extra cognitive demands to exercising. And research suggests that some sports may offer a bigger longevity boost than others.尽管保持活跃至关重要，但参加体育运动还能为锻炼增添社交元素和额外的认知需求。研究显示，与其他运动相比，某些运动可能对延年益寿有更显著的效果。The case for tennis网球为何益寿Walking may be America’s go-to activity, but several studies have highlighted the benefits of tennis for longevity.尽管散步可能是美国人最常进行的运动，但多项研究强调了网球对延年益寿的好处。One study from Denmark found that tennis players lived almost 10 years longer than their sedentary peers — and longer than soccer players, swimmers and the other recreational athletes included in the analysis. Other research from Britain and the United States followed people for about a decade and found that playing racket sports was linked to a lower risk of death during the follow-up period than any other sport or form of exercise studied.丹麦的一项研究发现，打网球的人比久坐不动的人平均多活将近10年——寿命也长于踢足球、游泳以及研究中纳入的其他休闲运动参与者。来自英国和美国的研究追踪调查对象约10年后发现，与所研究的其他任何运动或锻炼形式相比，进行球拍类运动的人在随访期间死亡风险更低。These findings don’t prove that tennis causes people to live longer, said Emmanuel Stamatakis, an epidemiologist at the University of Sydney and the senior author of the British study, since the studies weren’t designed to tease out why any one sport was particularly beneficial. It’s possible, for example, that people who play racket sports tend to be healthier and wealthier than people who don’t, although the researchers tried to account for those differences.悉尼大学流行病学家、英国那项研究的第一作者伊曼纽尔·斯塔马塔基斯指出，这些发现并不能证明网球直接增进人的寿命，因为这些研究并非为了解释为何某一种运动特别有益。例如，这可能是因为打网球的人往往比不打网球的人更健康、更富裕——尽管研究人员已试图考虑这些差异。Still, experts believe that tennis’s unique blend of physical, cognitive and social challenges contribute to healthy aging.尽管如此，专家们认为，网球在身体、认知和社交层面的独特组合有助于健康地老去。For one, tennis offers a full-body workout. The game also demands quick changes in direction, which can help improve balance and reduce a person’s risk of falls, Dr. Moore said. Research suggests that playing regularly can also improve bone density, strengthening the body against fractures, he added.首先，网球是一项全身运动。比赛需要频繁快速变向，这有助于改善平衡、降低跌倒风险，国家癌症研究所的史蒂文·摩尔说。他还补充，研究表明，经常打网球还能提高骨密度，增强身体抗骨折的能力。In tennis, you also alternate between intense bursts of movement and brief periods of recovery — a structure that mimics interval training and can efficiently improve your fitness.在网球运动中，你需要在剧烈的爆发性移动与短暂的恢复期之间交替——这种结构模拟了间歇训练，能高效提升体能。Beyond the physical effort, the sport is also cognitively demanding and intrinsically social, two factors that are crucial to longevity, said Mark Kovacs, a sports scientist who has coached top tennis players.曾指导顶级网球运动员的运动科学家马克·科瓦奇指出，除了体力的消耗，这项运动还对认知有要求，并且具有社交属性——这两点对长寿都至关重要。Many other sports exercise your brain and buffer against isolation, but people who play tennis also tend to stick with it later into life compared with other sports, said Rochelle Eime, a professor of sport science at Federation University Australia. After all, you need only one partner, and it’s relatively gentle on the body, Dr. Eime added.澳大利亚联邦大学运动科学教授罗谢尔·艾姆表示，还有许多运动同样能锻炼大脑、缓解孤独感，但与其他项目相比，打网球的人往往能坚持到更晚的年龄。毕竟，这项运动只需要一名搭档，而且对身体的冲击相对温和。What about other activities?那其他运动呢？While tennis stands out in some studies, many other recreational sports are linked with longevity benefits.虽然在一些研究中网球尤为突出，但许多其他休闲运动也被证实与延年益寿相关。In a study of nearly 300,000 older adults in the United States, for example, cycling was linked to 3 percent lower risk of dying over a 12-year period, swimming was linked to a 5 percent lower risk and golf was linked to a 7 percent lower risk, compared with those who did other activities, said Dr. Moore, who led the research.例如，摩尔说，在一项针对近30万美国老年人的研究中发现，与进行其他运动的人群相比，在12年的周期内，骑自行车者的死亡风险降低3%，游泳降低5%，打高尔夫则降低7%。他是该研究的负责人。While cycling primarily works the lower body, swimming adds upper-body conditioning. Golf tends to involve more gentle aerobic activity but also requires rotational power, balance and fine motor control. This mix of physical demands might drive modest differences in longevity, but experts can’t say for sure — and they don’t recommend swapping activities based on the results. The main takeaway is to find a sport you enjoy and stay active, Dr. Moore said.骑自行车主要锻炼下肢，而游泳能加强上肢训练。高尔夫通常属于较为温和的有氧活动，但也需要躯干的旋转爆发力、平衡能力和精细动作控制。这种不同的身体负荷组合，或许会带来寿命方面的细微差异，但专家们并不能确定——也不建议根据这些结果去更换运动项目。摩尔表示，最重要的一点是找到你喜欢的运动并能长期坚持的运动。Resistance training is also critical to aging well: One large analysis found that an hour each week lowers a person’s risk of dying by 25 percent, while other research tied resistance training to better mood and cognitive function. Strength training can help fend off age-related declines in muscle mass so that you can maintain independence and day-to-day function, said Dr. I-Min Lee, an epidemiologist at the Harvard T.H. Chan School of Public Health.抗阻训练对于健康老去同样至关重要：一项大规模分析发现，每周进行一小时抗阻训练可使死亡风险降低25%，其他研究也表明抗阻训练与改善情绪及认知功能相关。哈佛大学陈曾熙公共卫生学院的流行病学家李怡敏博士（音）强调，力量训练有助于抵御年龄增长导致的肌肉流失，从而保持独立生活能力与日常活动功能。How to optimize your workout for longevity如何优化锻炼方式以延长寿命Building new skills and challenging your brain are generally good for healthy aging, so it’s worth finding a sport you enjoy.学习新技能、不断挑战大脑通常有助于健康老去，因此找到一项你喜爱的运动是值得的。However you decide to get moving, keep these longevity tips in mind.无论你选择何种方式开始运动，请牢记以下这些有助长寿的建议。Make it social. For decades, social connectedness has been tied to better health and a longer life. Find ways to be active with other people, like joining a run club, signing up for a group fitness class or trying a new sport through your local recreation center or parks department. This social element also helps with motivation and accountability, Dr. Stamatakis said.融入社交元素。数十年来，社交联系一直与更佳的健康状况和更长的寿命密切相关。寻找与他人共同运动的方式，比如加入跑步俱乐部、报名参加团体健身课程，或通过当地休闲中心或公园管理部门尝试一项新运动。斯塔马塔基斯指出，这种社交元素也有助于保持动力和责任感。Keep challenging yourself. Sports are mentally engaging because they’re dynamic and goal-driven, Dr. Kovacs said. But you can bring that mind-set to any form of exercise. First, add some novelty: a new route, a different gym routine or an unusual playing environment. Second, set clear, short-term goals that push you forward, like increasing your walking time or nudging up the weight you lift.持续挑战自己。科瓦奇表示，体育运动之所以能激发大脑，是因为它们具有动态变化和目标导向的特征。但这种思维方式也可以应用到任何形式的锻炼中。首先，增加一些新鲜感：换一条路线、调整健身计划，或在不寻常的环境中运动。其次，设定清晰、短期的目标来推动自己前进，比如延长步行时间，或逐步提高举重重量。Exercise your whole body. Cardio staples like running and cycling are great ways to stay active, Dr. Moore said. But pair them with upper-body work, including resistance training, so that you’re getting a full-body workout and building muscle. Research suggests that people who do both aerobic exercise and strength training live the longest.锻炼全身。摩尔说，跑步、骑行等经典有氧运动是保持活跃的好方式，但应搭配上肢训练，包括抗阻训练，这样才能实现全身锻炼和增肌。研究表明，同时进行有氧运动和力量训练的人寿命最长。Aim for consistency. The benefits of exercise only stick if you keep doing it as you get older, Dr. Lee said. While tennis is sometimes called a “lifetime sport,” you don’t need to stick with one activity forever. Mixing things up can keep exercise fresh and easier to sustain, especially as your body changes.追求持续性。李怡敏指出，只有随着年龄增长持续锻炼，运动的益处才会稳固显现。虽然网球常被称为“终身运动”，但你并不需要一辈子只做一种运动。适当混合不同项目，有助于保持新鲜感，也更容易长期坚持，尤其是在身体状况发生变化时。Ultimately, any and all physical activity improves longevity.归根结底，任何形式、任何强度的身体活动都能延长寿命。“Find something that works for you,” Dr. Lee said. “The bottom line is to move more.”李怡敏说：“找到适合你的方式。最重要的一点就是多动动。”Simar Bajaj报道健康和健康生活方式。翻译：杜然点击查看本文英文版。