Name: 每天只要 3 分鐘！這個「運動零食」竟讓癌症、心臟病死亡率大降 50％！(This 1-Minute "Snack" Could Add Years to Your Life (Proven By Science))
Uploaded: 2026-02-07T21:01:30.000Z
Duration: 4 min 29 s

But what if you don't have a lot of time and you still want to get some improvements to the brain, to the heart, cancer risk?

但如果你時間不多，卻仍然想改善大腦健康、心臟功能，甚至降低癌症風險呢？

There's something called exercise snacks.

有一種方法叫做「運動點心（exercise snacks）」。

程度副詞

These are really short bursts of vigorous intensity exercise.

這是一種非常短時間、但強度很高的運動。

Again, you're going to that 80% or more max heart rate range and it could be one to three minutes long.

同樣是讓你的心率達到最大心率的 80% 以上，時間只需要 1 到 3 分鐘。

These are any type of exercise you like to do.

你可以選擇任何你喜歡的運動形式。

You could do body weight squats, burpees, high knees, jumping jacks.

像是徒手深蹲、波比跳、高抬膝、開合跳。

There's lots of different ways to do exercise snacks.

「運動點心」其實有非常多種做法。

But there's now a lot of evidence out there that they're highly, highly beneficial.

而現在已經有大量研究證據顯示，它們的效果非常、非常好。

In fact, there have been about three very large studies.

事實上，已經有三項大型研究。

They're called vigorous intermittent lifestyle [physical] activity studies, vilpa, VILPA.

這些研究被稱為「高強度間歇式日常活動研究」，簡稱 VILPA。

These studies have been done in people that have been wearing accelerometers so researchers can measure their heart rate

這些研究讓受試者配戴加速度計，研究人員可以測量他們的心率。

and they can measure, you know, distance that people are moving.

同時也能測量他們移動的距離。

And what has been found is that people that are wearing these accelerometers,

研究發現，這些配戴裝置的人，

if they get their heart rate up one to two minutes three times a day,

如果每天三次、每次 1 到 2 分鐘讓心率升高，

they have a 40% lower cancer-related mortality, a 40% lower all-cause mortality,

他們的癌症相關死亡率降低 40%，

and a 50% lower cardiovascular-related mortality than people are not doing these types of short bursts of exercise throughout the day.

整體死亡率降低 40%，心血管相關死亡率更降低了 50%。

And this is even in people that identify themselves as non-exercisers.

而且這樣的效果，甚至出現在自認「完全不運動」的人身上。

In other words, people that are like, "No, I don't go to the gym, I don't take time to like out of my day to like actually try to exercise."

也就是那些說：「我不去健身房，也不會特地撥時間運動」的人。

Yet they were doing these types of like exercise snacks.

但他們仍然有在進行這類「運動點心」。

In many cases it was, it's not the structured type of snack I told you about where you kind of like get up and do some, you know, air squats.

很多時候，這並不是我剛剛說的那種結構化運動，

It's more like taking advantage of everyday situations.

而是善用日常生活中的各種情境。

Like I'm not going to use the elevator ever, I'm going to sprint up the stairs.

例如：我不搭電梯，直接衝上樓梯。

Not just walk, I'm going to go fast, right?

Or I'm going to vigorously or briskly walk to the office or whatever.

或是快步、甚至用力地走去辦公室。

So they're taking advantage of everyday situations to get their heart rate up and it really does pay off.

他們就是利用日常情境讓心率升高，而效果真的非常好。

So there's a lot of ways that you can actually implement exercise snacks throughout your day.

所以其實有很多方式可以把「運動點心」融入你的一天。

There was this recent study that came out showing that doing about 30 body weight squats every 45 minutes for like a seven and a half-hour workweek

最近有一項研究顯示，在 7.5 小時的工作時間內，每 45 分鐘做 30 下徒手深蹲，

was better at improving glucose metabolism than a 30-minute walk.

對血糖代謝的改善效果，竟然比連續走路 30 分鐘還好。

And we're actually all gonna get up right now and we're gonna do just one minute of bodyweight squats.

而現在，我們大家就要立刻站起來，一起做 1 分鐘的徒手深蹲。

Don't just, like, go through the motions, but, like, try to, like, go fast.

不要只是敷衍動作，要試著加快速度。

Really, like, try to get your heart rate up.

Now, I'm not going as fast because I want to, like, be able to talk,

我現在沒有那麼快，是因為我要講話，

我知道你們現在心想：「什麼？」

「這是我人生中最漫長的一分鐘。」

10、9、8、7、6、5、4、3、2、1。

If you don't feel great right now, there's something wrong with you.

如果你現在沒有覺得很爽，那真的有點怪。

No, but, like, seriously, when you're staying -

I don't care if you're in your office with a patient.

You can take one minute if you're at your desk.

Try to find a way to implement exercise snacks.

試著找方法，把「運動點心」放進你的生活。

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每天只要 3 分鐘！這個「運動零食」竟讓癌症、心臟病死亡率大降 50％！(This 1-Minute "Snack" Could Add Years to Your Life (Proven By Science))

metabolism

physical

effort

evidence