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久坐间断的生理学基础及干预效应

Physiological effects of breaking up prolonged sitting time: a review

  • 摘要: 长期久坐不动已经被证实会增加潜在的健康风险。研究发现,通过短时间运动干预间断久坐积累具有一定的健康效益。运动可以通过提升胰岛素敏感性、维持中枢和外周血流量以及分泌特殊神经递质等方式来逆转久坐对人体糖脂代谢、循环功能和认知功能造成的不良影响。以往学者研究了不同的久坐间断方式,包括频率、强度和形式对不同特征人群产生的生理学效应。总的来说,不同间断频率对干预效果不会对糖耐量正常的个体产生显著差异,而30 min的单次和多次间断会通过不同的生物途径对人体产生不同的干预效果;低强度运动间断对老年人和Ⅱ型糖尿病患者具有显著的健康效益,但对于健康人群结论尚不一致;除了步行/跑步之外,通过其他的运动形式,如抗阻训练同样具有一定的健康效益。通过比较不同间断干预的生理学反应,结合久坐生理学理论基础,可以为不同人群提供针对性的久坐间断指导性运动干预,对于改善久坐人群的健康状况具有重要意义。

     

    Abstract: Sedentary behavior has detrimental effects on human health. Studies have found that breaking up prolonged sitting time by short bouts of exercise can bring health benefits to glucose and lipid metabolism, cardiovascular system, and cognitive function through increasing insulin sensitivity, maintaining peripheral and central blood flow, and secreting special neurotransmitters. Different frequencies, intensities and types of interruptions have been compared in terms of the physiological effects on different people. It shows that frequency is not a significant factor for people with normal glucose tolerance, while different influence occurs when prolonged sitting is interrupted by a 30-minute single bout or multiple bouts activities. Light intensity activity is sufficient to gain benefits for the elderly and type 2 diabetes patients, while its effect on younger and healthier people remains unclear. Besides walking and running, other types of activities, such as simple resistance activity and stair climbing are also favorable. Comparing the physiological effects of different interrupting methods with the theoretical basis can provide guidance for different groups of people, which is of great significance for improving the health of the sedentary population.

     

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