Exercise is good for us. It reduces the risks of dying from all causes, including cancer and heart disease. This is according to the World Health Organization.

　　世界卫生组织称，锻炼有益身体健康。它降低了所有某些导致死亡原因的危险，包括癌症和心脏病。

　　But many people who work all week have little time for exercise.

　　但是很多人整个工作日都在工作，没有时间锻炼身体。

　　So, they might try to do something to increase their heart rates over the weekend – go for a long run, take a bike ride, hike in the mountains or do a strenuous chore around the house, such as raking leaves, shoveling snow or digging a garden.

　　所以，他们可能会尝试在周末做运动，如长跑、骑自行车、在山上徒步旅行或在家里做一个艰苦的事情，比如耙叶、铲雪或者挖一个花园。

　　We sometimes call people who exercise only on Saturdays and Sundays “weekend warriors.” But is it healthy to avoid exercise during the work-week and then try to fit it all in during the weekend?

　　有时我们称只在星期六和星期日锻炼身体的人为“周末战士”。但是，在工作周期间不锻炼，然后在周末做是健康的吗?

　　A new study suggests that, yes, it is healthy: Even weekend warriors may reduce their risk of cancer and cardiovascular disease.

　　一项新的研究表明：是的，这是健康的。“周末的战士”也能降低患上癌症和心血管疾病的风险。

　　Benefits of being a weekend warrior

　　成为“周末战士”的好处

　　Australian researchers at the University of Sydney conducted the study. It took place over a nine-year period.

　　悉尼大学的澳大利亚研究人员花了九年对此进行研究。

　　During that time, the researchers looked at the self-reported exercise habits and health examinations of more than 63,000 adults in England and Scotland. Then they connected that information to mortality – or, death – records.

　　在那段时间里，研究人员研究了英国和苏格兰63,000多名成年人的运动习惯和健康检查报告。然后他们将这些信息与死亡率或死亡记录联系起来。

　　The researchers found that people who exercised only one or two days a week improved their chances of living longer than people who did not exercise at all.

　　研究人员发现，一周内仅运动一两天的人比没有运动的人更有活力。

　　Even those who are very overweight – or, obese – could extend their lives by exercising a couple of days per week. Exercises included playing sports and taking a brisk walk.

　　即使那些超重或肥胖的人也可以通过每周锻炼几天来延长生命。运动包括球类运动和轻快步行。

　　First, let’s look at cancer. When compared to those who did not exercise at all, weekend warriors had an 18 percent lower risk of dying from cancer.

　　首先与没有运动的人相比，周末战士在癌症方面的死亡风险降低了18%。

　　As for cardiovascular disease, weekend warriors had a 40 percent lower risk of cardiovascular disease than inactive people, or so-called "couch potatoes." Couch potatoes are people who don’t exercise. They simply sit all day like, well, like potatoes.

　　在心血管疾病方面，周末战士的心血管疾病风险比非活动人群低40%，即所谓的“沙发土豆人群”。沙发土豆是指不运动的人。他们一整天都坐在那里，好像土豆一样。

　　Emmanuel Stamatakis is the senior author of the study. He says that he found it "very encouraging" that even people who exercised as little as one or two times a week appear to lower their risk of early death.

　　埃马纽埃.斯塔马塔基斯是该研究的资深作者。他说他觉得“非常鼓舞人心”，因为即使每周只锻炼一到两次似乎都会降低早死的风险。

　　In other words, their health improves even if they don’t meet the suggested weekly amount of physical activity. However, to be in the best health, Stamatakis says, more exercise is better.

　　换句话说，即使没有做到建议的每周身体活动量，他们的健康状况也会有所改善。然而斯塔马塔基斯说，为了保持身体健康，做更多的运动会更好。

　　The WHO suggests that the average adult get at least 150 minutes of moderate to intense activity per week. For the best results, the organization suggests 75 minutes per week of vigorous physical activity.

　　世卫组织建议，每个成年人每周至少需要进行150分钟的中到强度的锻炼。为了获得最佳效果，该组织建议每周进行75分钟的激烈运动。

　　However, if you are busy with work and family duties, exercise as much as you can. Research seems to show that even a little is definitely better than none at all.

　　但是，如果你忙于工作和家庭事务，那么就尽可能多地锻炼身体。研究似乎表明，进行一点运动总比没有更好。

　　The researchers published their findings in the journal JAMA (JAM-ah) Internal Medicine.

　　研究人员在《JAMA》(JAM-ah)内科杂志上发表了他们的发现。