Physical activity (PA) guidelines worldwide recommend that adults accumulate 150 min of moderate intensity or 75 min of vigorous intensity PA (moderate-to-vigorous PA (MVPA)) weekly to achieve health benefits. Absent from these guidelines are recommendations for light intensity PA (LPA, e.g., walking at a leisurely pace of 3 km/h or less, equivalent to 1.5 ~ 2.9 metabolic equivalents). The absence of a recommendation for LPA could lead to the assumption that (a) adults with 0 minutes of weekly MVPA are completely inactive and (b) that LPA is unimportant. This may be discouraging for adults who casually walk their dog, do some gardening, or are routinely active at home or the workplace. In 2020 the Canadian 24-Hour Movement Guidelines for Adults were the first to acknowledge the substantive health benefits associated with LPA and to provide the recommendation that adults accumulate “several hours of LPA, including standing” daily.
This recommendation was based predominantly on the findings from 2 meta-analyses examining the associations between LPA and all-cause mortality. In their meta-analysis of 36,383 men and women with a mean age of 63 years, Ekelund and colleagues observed that LPA was associated with a substantially reduced risk of mortality in a doseresponse manner. Chastin and colleagues reported that doubling the time spent in LPA was associated with a 29% reduction in mortality
全球各地的身體活動（PA）指南建議成年人每週累積150分鐘的中等強度或75分鐘的高強度身體活動（中等到高強度的PA（MVPA）），以獲得健康益處。這些指南中缺少對輕度強度身體活動（LPA）（例如，以3公里/小時或更慢的緩慢步行，相當於1.5至2.9代謝當量）的建議。沒有對LPA的建議可能會導致以下假設：（a）每週MVPA為0分鐘的成年人完全不活動，（b）LPA並不重要。這樣對於那些偶爾遛狗、做一些園藝，或在家裡或工作場所經常活動的成年人來說，這可能會令人沮喪。2020年，加拿大成人24小時活動指南首次承認與LPA相關的實質健康益處，並且提出成人每天累積「幾個小時的LPA，包括站立」的建議。此建議主要基於兩項關於LPA與全因死亡率之間關聯的統合分析發現。在Ekelund及其同儕對36,383名平均年齡為63歲的男性和女性進行的統合分析中，觀察到LPA與死亡風險呈劑量反應方式顯著降低相關聯。Chastin及其同儕報告，將在LPA中花費的時間加倍與死亡率降低29%相關聯。
Ross, R., Janssen, I., & Tremblay, M. S. (2024). Public health importance of light intensity physical activity. Journal of sport and health science, S2095-2546(24)00017-6. Advance online publication. https://doi.org/10.1016/j.jshs.2024.01.010
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陳映竹！ (Chen, Ying-Chu)，Ph.D. Student, M.S., M.A., CSCS*D, ACSM-EP-C.
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陳映竹同時擁有臺師大國際漢學研究所文學碩士，以及臺北市立大學運動健康科學系理學碩士。目前為臺師大體育與運動科學博士班學生。希冀透過平台持續推廣運動與健康科學相關知識，以及肌力與體能相關訓練理論及實務，並提供個人跨領域與教練自我成長歷程，讓有志從事教練產業以及斜槓工作者有所依循。
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