什麼運動最有利於降血壓?
Question: What is the best exercise to control high blood pressure?
提問：控制血壓的最佳鍛鍊方式是什麼？
Answer: Take your pick, as the best exercise to control high blood pressure seems to be virtually any exercise, like walking or cycling or light weight training, especially if your workouts are spread throughout the day.
回答：任何鍛鍊都好，幾乎所有運動對控制血壓都非常有效，比如步行、騎車或是輕的負重練習，全天式的鍛鍊會讓減壓效果更好。
“Even standing might work,” says Glenn Gaesser, the director of the Healthy Lifestyles Research Center at Arizona State University and an expert on exercise and hypertension.
亞利桑那州立大學健康生活方式研究中心的主任格林·蓋瑟爾是位鍛鍊與高血壓方面的專家，他認爲“哪怕站着也會有幫助。”
Exercise lowers blood pressure in large part by altering blood vessel stiffness so blood flows more freely. This effect occurs during and immediately after a workout, so the blood-pressure benefits from exercise are most pronounced right after you work out.
鍛鍊降低血壓的原因，主要是因爲運動可以改善血管硬度使得血流更加通暢。這樣的效果在鍛鍊中和鍛鍊後都會馬上顯現，因而在剛剛運動完其降壓效果尤其明顯。
As a result, the best way to fight hypertension may be to divvy up your workout into bite-size pieces. In a 2012 study by Dr. Gaesser, three 10-minute walks spread throughout the day were better at preventing subsequent spikes in blood pressure — which can indicate worsening blood pressure control — than one 30-minute walk. And if even a 10-minute walk sounds daunting, try standing more often. In another study led by Dr. Gaesser and published in August, overweight volunteers with blood pressure problems were asked to sit continuously during an eight-hour workday while their blood pressure was monitored. The readings were, as expected, unhealthy.
結論就是最好的對抗高血壓的方式，是類似少食多餐那樣進行少量多次的運動。在蓋瑟爾2012年發表的一篇報告中，他建議將一天運動量均分爲3個時長爲10分鐘的步行，這樣比一次步行30分鐘相比可以更好預防血壓出現峯值，血壓峯值出現往往意味着控壓惡化。甚至說如果10分鐘步行聽着都有些嚇人的話，那就多站站。蓋瑟爾博士主導過另一項研究並將成果於8月出版，研究要求一些超重並有高血壓問題的志願者在8小時的工作日裏一直坐在座位上，同時監測其血壓，結果發現血壓讀書如預料的一樣非常不健康。
But when, during another workday, those volunteers stood up every hour for at least 10 minutes, their blood pressure readings improved substantially.
但在另一個工作日，當要求這些志願者每小時至少站立10分鐘後，他們的血壓讀數顯著改善。
The readings were even better when, on additional workdays, the volunteers strolled at a pokey 1-mile-per-hour pace at treadmill desks for at least 10 minutes every hour or pedaled under-desk exercise bikes for the same number of minutes every hour.
接着在另外一個工作，這些志願者需要每小時用帶跑步機的書桌慢速走10分鐘（配速爲每小時1英里/1.6公里）、或者用桌下型蹬車器每小時練習10分鐘，鍛鍊後的血壓讀數改善的更爲顯著。
“Exercise intensity does not appear to play any significant role” in helping people control blood pressure, Dr. Gaesser says. Movement is what matters. So go for a stroll a few times during the day or simply stand up more often to develop healthier blood pressure.
蓋瑟爾博士稱就輔助人們控制血壓方面來說，“鍛鍊強度起不到什麼作用。”運動起來纔是關鍵。所以每天多走幾步或多站幾次來打造健康血壓吧。
