舒缓筋骨永葆健康Do some exercise
And, says Haskell, the prospect5 of having to gasp6 and strain their way to better health at a 70-80 percent target range has kept a lot of people from trying.哈斯卡尔说，“一想到要达到必须在70%到80%范围之内的健康指标，就必须气喘如牛，竭尽全力地锻炼身体，许多人便望而却步。”
“When you look at the population over age 45, using current guidelines on exercise 30 to 40 minutes at 70 to 80 percent of capacity, three times a week no more than 20 percent of men and ten percent of women meet that criteria7,” he said.
他说：“我们针对的是年龄45以上的人口，若使用目前的运动指标，即在30到40分钟内达到70%~80%的心跳率，一星期做3次。只有20%的男性和10%的女性才能达到这样的标准。”
The public may be thinking, “How little can I do and still get away with it?” Blair says. He says they may need less than they think.
布莱尔说：“人们可能会想能不能不做如此激烈的运动，而仍能增进健康呢？”他说，“实际上，他们可能需要做的比他们所想到的还要少。”
And if you can’t spare 30 to 40 minutes in a lump8, Haskell says you can break it into 10-minute segments9. He says that his research indicates you’ll still get health benefits, and they may be nearly as great.
“如果你不能一次花30~40分的时间来做运动，”哈斯卡尔说，“你可以10分钟一次做做运动。”他的研究指出，这样做仍然有益于健康，而且效果几乎和前者一样。
However, neither researcher suggests that people who arc doing more should cut back. Both say there is more benefit in being more fit.
不过，两位研究员都不提倡多做运动的人要减少运动量。他们都表示愈健康者获益愈多。
Blair says vigorous exercise can relieve stress and make you better able to enjoy other kinds of outdoor sports.
布莱尔说：“激烈的运动可以消除紧张，使你更能享受其他的户外运动。”
He defines high fitness in men as jogging two miles (3.2 kilometers) in less than 20 minutes, and high fitness in women as doing the same in 20 to 24 minutes.
他认为，身体状况处于最佳的男性可以在20分钟内慢跑2英里(约3.2公里)，健康指数为巅峰的女性约在20~24分钟跑完全程。
And he says that, if walking or jogging doesn’t appeal to you, then you might find some