明天起，建议提前30分钟起床|exercise|morning|快走|慢跑|清晨|起床

夏日时分，天早早亮起。你会随着天亮而早起吗？还是继续沉睡，到点再起呢？

近日，据人民日报健康客户端报道，一项最新研究证实，每天早上坚持锻炼一会儿，能把患癌风险降低约30%。这背后隐藏着怎样的科学依据？一起来看！

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.

清晨活动身体

能让癌症风险降低26%

有人可能会问：“运动这件事，什么时候做不一样吗？”“非要早上早起半小时运动吗？”

根据相关研究成果显示，每天早起半小时锻炼运动真的有好处！

2026年5月《国际癌症杂志》刊文指出：相比中午锻炼，清晨活动身体能让癌症风险降低26%；若本身有早睡早起习惯的人，再把运动安排在早晨，那么他会比同样早睡早起却中午运动的人，风险再低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.

这项涵盖了9038名20岁以上受试者的研究发现，运动时间不同，防癌效果存在差异。研究员根据运动习惯将受试者分为清晨、午间、下午三组，同时按睡眠习惯分为早睡早起、晚睡晚起和作息不规律三组。

结果显示：

▌清晨运动的人比午间运动的人，癌症风险低26%；

▌在同为早睡早起的人组别里，坚持清晨运动的人比午间运动的人，风险再低31%；

▌这一防癌效果在女性身上更为突出。

研究指出，清晨活动顺应人体自然的昼夜节律，因此保护作用更强。

那些坚持晨练的人

睡得好、心情好、代谢好

早起晨练半小时，身体会发生什么变化？

▌心肺功能更强：晨练时，心脏泵血有力，血液循环加快，肺泡扩张能力提高，肺活量也随之提升。长期坚持下去，心脏病、高血压风险会显著降低。

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.

▌头脑更清醒：晨练能激活全身细胞，使大脑供血供氧更足，让人精神焕发。

▌代谢能力更好：晨练能激活代谢系统，让新陈代谢率一整天都保持较高水平，有助于减脂和控制体重。

▌睡眠质量更好：晨练能帮助校准生物钟，让身体建立规律作息，减少失眠和早醒，晚上更容易进入深度睡眠。

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.

▌情绪更稳定：慢跑、快走、瑜伽等运动能促使身体释放“快乐激素”内啡肽，让人感到愉悦放松，缓解焦虑和抑郁。

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.

早起晨练

注意这6个细节

晨练好处多，但若忽略一些关键细节，反而可能伤身。下面这几个晨练细节，一起记下来！

❶等天亮再出门

6点前空气中二氧化碳浓度偏高，太早锻炼反而增加心血管负担，建议在太阳出来后再开始晨练。

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.

❷别空腹锻炼，也别吃太饱

空腹锻炼容易低血糖，造成头晕、心慌。若吃太多，在饭后1小时内仍未消化完时运动，容易加重肠胃和心脏的负担。建议晨练前半小时，吃点易消化的食物，如一片面包、一杯牛奶。

❸一定要热身

经过一夜的休息，身体的各项机能都处于相对静止的状态，肌肉和关节还没“苏醒”，直接高强度运动容易拉伤、扭伤。建议先慢跑、拉伸5-10分钟，让身体慢慢进入状态，提高肌肉和关节的柔韧性和灵活性。

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.

❹运动强度要适中

出汗多不等于效果好，锻炼应以中等强度为宜（心率控制在170以下，60岁老人的心率不超过110次/分钟），心血管病患者更要避免剧烈运动。每周5次、每次30至60分钟的有氧运动，就会有收获。

❺天气恶劣时，请在室内锻炼

遇到雾霾天或寒冷天气（气温低于0℃）时，户外晨练会刺激血管收缩，增加心梗风险，建议转为室内运动。

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.

❻时刻关注身体感受，循序渐进

晨练前如果感到头晕、胸痛、气短，需立即停止运动，必要时就医。心血管病患者最好先测血压和心率，稳定了再锻炼。运动新手从10-15分钟、低强度开始，慢慢加量，避免运动过量引发身体不适。

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.