Columbia University and NPR studied short walks. They wanted to see if walking helps people who sit for a long time.

哥倫比亞大學與NPR研究了短時間步行。他們想看看步行是否對長時間久坐的人有幫助。

Sitting for many hours is bad for the heart and blood sugar. Some people walked for five minutes every 30, 60, or 120 minutes.

久坐許多小時對心臟和血糖不利。有些人每 30、60 或 120 分鐘步行五分鐘。

Walking every 30 minutes is the best for health, but it is hard to do. Walking every 120 minutes is easy, but it does not help much.

每 30 分鐘步行一次對健康最有利，但很難做到。每 120 分鐘步行一次最容易，但幫助不大。

Walking every 60 minutes is the best choice. People felt less tired. They also did more work.

每 60 分鐘步行一次是最佳選擇。人們感覺較不疲累，且工作效率更高。

Walking for five minutes every hour is a good way to stay healthy.

每小時步行五分鐘是保持健康的良好方式。

A joint study by Columbia University Medical Center and National Public Radio has investigated how short walking breaks affect the body and mind during long periods of sitting.

哥倫比亞大學醫學院與國家公共廣播電台的一項共同研究，調查了在長時間久坐期間，短時間的步行休息如何影響身體與心理。

The research was based on the known link between sitting too much and serious health problems, such as high blood pressure, high blood sugar, and an increased risk of heart disease and obesity. Previous lab tests showed that walking for five minutes every half hour could lower blood sugar spikes after meals by about 60%. However, researchers wanted to find out if this routine was actually possible for people to follow in their daily professional and social lives.

該研究基於久坐與嚴重健康問題之間的已知關聯，例如高血壓、高血糖，以及心臟病與肥胖風險增加。先前的實驗室測試顯示，每半小時步行五分鐘，可將餐後血糖飆升降低約 60%。然而，研究人員想了解在現實的專業與社交生活中，人們是否確實能遵循此習慣。

To test this, a practical study was conducted with around 20,000 participants across the United States. These people followed movement schedules every 30, 60, or 120 minutes. The results showed that while walking every 30 minutes improved mood and reduced tiredness the most, fewer people were able to stick to this schedule. On the other hand, walking every 120 minutes was the easiest to follow but the least effective. Consequently, the 60-minute break was identified as the best balance, as it reduced fatigue by 25% and increased productivity by 4% without interfering with work.

為了測試這一點，一項針對全美約 20,000 名參與者的實務研究隨之展開。這些參與者遵循每 30、60 或 120 分鐘一次的活動時間表。結果顯示，雖然每 30 分鐘步行一次對改善心情與減輕疲勞最有效，但能堅持此時間表的人數最少。另一方面，每 120 分鐘步行一次最容易遵循，但效果最差。因此，60 分鐘一次的休息被認為是最佳平衡點，因為它能減少 25% 的疲勞並提高 4% 的生產力，且不會干擾工作。

Beyond health data, the study suggests that schools and offices could benefit from these breaks. In educational settings, movement breaks helped students engage better with scientific learning. Furthermore, the researchers emphasized that adopting these short walks could be a simple public health strategy to fight the health decline caused by modern lifestyles spent in front of screens.

除了健康數據外，研究建議學校與辦公室也能從這些休息時間中獲益。在教育環境中，活動休息有助於學生更好地參與科學學習。此外，研究人員強調，採取這些短暫散步可以作為一種簡單的公共衛生策略，以對抗現代螢幕生活所導致的健康衰退。

The study concludes that taking a five-minute walking break every hour is a practical and effective way to reduce the negative effects of sitting for too long.

研究結論指出，每小時進行五分鐘的步行休息，是一種實用且有效降低久坐負面影響的方法。

A collaborative study between Columbia University Medical Center and National Public Radio has examined the impact of short walking intervals on the physiological and psychosocial effects of prolonged sitting.

哥倫比亞大學醫學中心與美國國家公共廣播電台的一項合作研究，探討了短時間步行對長時間久坐所產生的生理及心理社會影響。

The research was predicated on the established correlation between sedentary behavior and adverse health outcomes, including hypertension, hyperglycemia, and increased risks of cardiovascular disease and obesity. Prior laboratory data indicated that five-minute walks at a velocity of 2 miles per hour every 30 minutes could reduce postprandial blood glucose spikes by approximately 60%. However, the practical application of such a regimen within contemporary professional and social structures remained an unresolved variable.

該研究是以久坐行為與不良健康結果之間的既有相關性為前提，包括高血壓、高血糖，以及心血管疾病與肥胖風險的增加。先前的實驗室數據顯示，每 30 分鐘以每小時 2 英里的速度步行 5 分鐘，可將餐後血糖峰值降低約 60%。然而，在現代專業與社交結構中，此類方案的實際應用仍是一個尚未解決的變數。

To address this, a pragmatic intervention involving approximately 20,000 participants across the United States was implemented. Subjects adhered to movement protocols at intervals of 30, 60, or 120 minutes. The methodology employed the 'Feasibility, Acceptability and Appropriateness of Intervention Measures' questionnaire to quantify implementation potential. While the 30-minute frequency yielded the most significant improvements in mood and fatigue, it demonstrated the lowest compliance rates. Conversely, the 120-minute interval was the most feasible but least effective. The 60-minute cadence was identified as the optimal equilibrium, providing significant psychosocial benefits—including a 25% reduction in reported fatigue and a 4% increase in productivity—without compromising professional performance.

為了解決這一問題，研究人員在全美實施了一項涉及約 20,000 名參與者的務實干預措施。受試者遵循每 30、60 或 120 分鐘一次的活動方案。該方法採用「干預措施的可行性、可接受性與適切性」問卷來量化實施潛力。雖然 30 分鐘一次的頻率在改善情緒與疲勞方面效果最顯著，但其遵行率最低。相反地，120 分鐘的間隔最可行，但效果最差。60 分鐘的節奏被認定為最佳平衡點，在不損害專業表現的情況下，提供了顯著的心理社會益處——包括報告的疲勞感減少 25% 以及生產力提高 4%。

Beyond clinical metrics, the study suggests institutional implications for educational and corporate environments. The integration of movement breaks was observed to facilitate media literacy and scientific inquiry in pedagogical settings. Furthermore, the data suggests that the widespread adoption of these intervals could serve as a non-invasive public health strategy to counteract the systemic health degradation associated with modern screen-centric lifestyles.

除臨床指標外，研究還提出了對教育與企業環境的制度性建議。研究觀察到，在教學環境中整合活動休息時間有助於提升媒體素養與科學探究。此外，數據顯示，廣泛採用這些休息間隔可作為一種非侵入性的公共衛生策略，以對抗與現代螢幕中心生活方式相關的系統性健康退化。

The study concludes that hourly five-minute walking breaks are a viable and effective method for reducing the harms of prolonged sedentariness.

研究結論認為，每小時 5 分鐘的步行休息是一種可行且有效的方法，能減輕長期久坐的危害。