夏日時(shí)分，天早早亮起。你會(huì)隨著天亮而早起嗎？還是繼續(xù)沉睡，到點(diǎn)再起呢？

近日，據(jù)人民日?qǐng)?bào)健康客戶端報(bào)道，一項(xiàng)最新研究證實(shí)，每天早上堅(jiān)持鍛煉一會(huì)兒，能把患癌風(fēng)險(xiǎn)降低約30%。這背后隱藏著怎樣的科學(xué)依據(jù)？一起來看！

As summer days grow longer and the sun rises earlier, you might be tempted to hit the snooze button. But a recent study suggests that getting up and moving in the morning may offer benefits that go beyond simply starting the day with more energy.

清晨活動(dòng)身體

能讓癌癥風(fēng)險(xiǎn)降低26%

有人可能會(huì)問：“運(yùn)動(dòng)這件事，什么時(shí)候做不一樣嗎？”“非要早上早起半小時(shí)運(yùn)動(dòng)嗎？”

根據(jù)相關(guān)研究成果顯示，每天早起半小時(shí)鍛煉運(yùn)動(dòng)真的有好處！

2026年5月《國際癌癥雜志》刊文指出：相比中午鍛煉，清晨活動(dòng)身體能讓癌癥風(fēng)險(xiǎn)降低26%；若本身有早睡早起習(xí)慣的人，再把運(yùn)動(dòng)安排在早晨，那么他會(huì)比同樣早睡早起卻中午運(yùn)動(dòng)的人，風(fēng)險(xiǎn)再低31%。

A study published in the International Journal of Cancer in May 2026 found that people who exercise in the morning have a 26 percent lower risk of cancer than those who exercise around midday. Among individuals who naturally preferred earlier schedules, morning exercise was associated with an additional reduction in cancer risk compared with exercising later in the day.

這項(xiàng)涵蓋了9038名20歲以上受試者的研究發(fā)現(xiàn)，運(yùn)動(dòng)時(shí)間不同，防癌效果存在差異。研究員根據(jù)運(yùn)動(dòng)習(xí)慣將受試者分為清晨、午間、下午三組，同時(shí)按睡眠習(xí)慣分為早睡早起、晚睡晚起和作息不規(guī)律三組。

結(jié)果顯示：

▌清晨運(yùn)動(dòng)的人比午間運(yùn)動(dòng)的人，癌癥風(fēng)險(xiǎn)低26%；

▌在同為早睡早起的人組別里，堅(jiān)持清晨運(yùn)動(dòng)的人比午間運(yùn)動(dòng)的人，風(fēng)險(xiǎn)再低31%；

▌這一防癌效果在女性身上更為突出。

研究指出，清晨活動(dòng)順應(yīng)人體自然的晝夜節(jié)律，因此保護(hù)作用更強(qiáng)。

那些堅(jiān)持晨練的人

睡得好、心情好、代謝好

早起晨練半小時(shí)，身體會(huì)發(fā)生什么變化？

▌心肺功能更強(qiáng)：晨練時(shí)，心臟泵血有力，血液循環(huán)加快，肺泡擴(kuò)張能力提高，肺活量也隨之提升。長期堅(jiān)持下去，心臟病、高血壓風(fēng)險(xiǎn)會(huì)顯著降低。

Better heart and lung function: Morning workouts increase heart rate and circulation while helping improve cardiovascular fitness over time. Regular exercise may also help reduce the risk of heart disease and high blood pressure.

▌頭腦更清醒：晨練能激活全身細(xì)胞，使大腦供血供氧更足，讓人精神煥發(fā)。

▌代謝能力更好：晨練能激活代謝系統(tǒng)，讓新陳代謝率一整天都保持較高水平，有助于減脂和控制體重。

▌睡眠質(zhì)量更好：晨練能幫助校準(zhǔn)生物鐘，讓身體建立規(guī)律作息，減少失眠和早醒，晚上更容易進(jìn)入深度睡眠。

Improved sleep quality: Exercising early can help regulate the body's internal clock and support a more consistent sleep-wake cycle, making it easier to fall asleep and maintain healthy sleep patterns.

▌情緒更穩(wěn)定：慢跑、快走、瑜伽等運(yùn)動(dòng)能促使身體釋放“快樂激素”內(nèi)啡肽，讓人感到愉悅放松，緩解焦慮和抑郁。

A more stable mood: Activities such as jogging, brisk walking and yoga stimulate the release of endorphins, which may help improve mood and reduce symptoms of anxiety and depression.

早起晨練

注意這6個(gè)細(xì)節(jié)

晨練好處多，但若忽略一些關(guān)鍵細(xì)節(jié)，反而可能傷身。下面這幾個(gè)晨練細(xì)節(jié)，一起記下來！

?等天亮再出門

6點(diǎn)前空氣中二氧化碳濃度偏高，太早鍛煉反而增加心血管負(fù)擔(dān)，建議在太陽出來后再開始晨練。

Wait until daylight: If exercising outdoors, consider heading out after sunrise. Better visibility and more comfortable conditions can make outdoor activities safer and more enjoyable.

?別空腹鍛煉，也別吃太飽

空腹鍛煉容易低血糖，造成頭暈、心慌。若吃太多，在飯后1小時(shí)內(nèi)仍未消化完時(shí)運(yùn)動(dòng)，容易加重腸胃和心臟的負(fù)擔(dān)。建議晨練前半小時(shí)，吃點(diǎn)易消化的食物，如一片面包、一杯牛奶。

?一定要熱身

經(jīng)過一夜的休息，身體的各項(xiàng)機(jī)能都處于相對(duì)靜止的狀態(tài)，肌肉和關(guān)節(jié)還沒“蘇醒”，直接高強(qiáng)度運(yùn)動(dòng)容易拉傷、扭傷。建議先慢跑、拉伸5-10分鐘，讓身體慢慢進(jìn)入狀態(tài)，提高肌肉和關(guān)節(jié)的柔韌性和靈活性。

Warm up first: Your muscles and joints have been resting all night. Jumping straight into intense exercise can increase the risk of strains and other injuries. Spend five to 10 minutes walking, stretching or doing light movements before increasing intensity.

?運(yùn)動(dòng)強(qiáng)度要適中

出汗多不等于效果好，鍛煉應(yīng)以中等強(qiáng)度為宜（心率控制在170以下，60歲老人的心率不超過110次/分鐘），心血管病患者更要避免劇烈運(yùn)動(dòng)。每周5次、每次30至60分鐘的有氧運(yùn)動(dòng)，就會(huì)有收獲。

?天氣惡劣時(shí)，請(qǐng)?jiān)谑覂?nèi)鍛煉

遇到霧霾天或寒冷天氣（氣溫低于0℃）時(shí)，戶外晨練會(huì)刺激血管收縮，增加心梗風(fēng)險(xiǎn)，建議轉(zhuǎn)為室內(nèi)運(yùn)動(dòng)。

Stay indoors when conditions are poor: In heavily polluted, foggy or extremely cold weather, outdoor exercise may place additional strain on the cardiovascular system, particularly for older adults and people with underlying health conditions.

?時(shí)刻關(guān)注身體感受，循序漸進(jìn)

晨練前如果感到頭暈、胸痛、氣短，需立即停止運(yùn)動(dòng)，必要時(shí)就醫(yī)。心血管病患者最好先測(cè)血壓和心率，穩(wěn)定了再鍛煉。運(yùn)動(dòng)新手從10-15分鐘、低強(qiáng)度開始，慢慢加量，避免運(yùn)動(dòng)過量引發(fā)身體不適。

Listen to your body and start gradually: If you experience dizziness, chest discomfort or shortness of breath before exercising, postpone your workout and seek medical advice if symptoms persist.

People with cardiovascular conditions should take appropriate precautions before beginning physical activity.

Beginners should begin with 10 to 15 minutes of low-intensity exercise and gradually increase the duration and intensity as their fitness improves.

只需早起30分鐘去鍛煉，你就能擁有更健康的身體和一整天的好狀態(tài)。轉(zhuǎn)發(fā)給家人朋友，明天起就試著鍛煉一下吧！

來源：廣州日?qǐng)?bào)綜合新華社、人民日?qǐng)?bào)、深圳工會(huì)、幸福福田

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