世界糖尿病日｜早发现，早行动！碎片化运动，竟是控糖隐藏buff

World Diabetes Day |Early action on diabetes! Short Bouts of Movement: A Hidden Ally in Blood Sugar Management

11月14日是世界糖尿病日，今年的主题是“早发现，早行动”。也就是提醒大家，不要等到血糖“亮红灯”才开始重视！

World Diabetes Day is observed on November 14. This year’s theme, “Early action on diabetes” reminds us not to wait for warning signs of high blood sugar before taking our health seriously!

现如今糖尿病俨然是全球“流行慢病”，且呈现越来越年轻化的发病趋势。而我国的糖尿病人群基数庞大，每天长时间坐着通勤、办公的中青年人群，正在悄悄步入糖尿病前期却浑然不知。

Diabetes has become a widespread chronic disease worldwide, and it is affecting people at increasingly younger ages. China has a particularly large population of people living with diabetes. Many young and middle-aged adults who spend long hours sitting during their commutes and at work may be developing prediabetes without even realizing it.

大家可能都认为，想要预防或者管理糖尿病，必须专门抽时间到健身房完成半小时以上的有氧或者抗阻运动。没有时间就干脆选择摆烂！

Many people believe that preventing or managing diabetes requires setting aside time for at least 30 minutes of aerobic exercise or resistance training at the gym. When they cannot find the time, they simply give up on exercising altogether!

一项由索菲·卡特（Sophie Carter）团队发表在《Exercise and Sport Sciences Reviews》的综述，解释了久坐损害代谢的内在机制：久坐行为会通过降低脂蛋白脂肪酶活性、削弱骨骼肌葡萄糖摄取等多条途径损害代谢健康，并且这种伤害独立于体力活动。换句话说，就是即使你的运动量达标，但长时间静坐依旧会带来额外的健康风险。

A review by Sophie Carter and colleagues published in Exercise and Sport Sciences Reviews explains how prolonged sitting can harm metabolic health. Sedentary behavior affects metabolism through several pathways, including reducing lipoprotein lipase activity and limiting glucose uptake by skeletal muscles. Crucially, these effects can occur regardless of overall physical activity levels. In other words, even if you meet recommended exercise targets, sitting for long periods may still pose additional health risks.

跨国 ProPASS 联盟的大样本研究以及国内潘伟峰团队的本土纵向队列研究，都进一步印证：健康风险，取决于活动量和久坐时长的配比。这就告诉了我们，其实不用专门抽时间去突击高强度健身，只需要利用碎片化活动打断或替代久坐，这就是简单可行的控糖良方。

Large-scale research from the international ProPASS consortium, along with a longitudinal cohort study in China led by Pan Weifeng and colleagues, further suggests that health risks are related to the balance between time spent being active and time spent sitting. The takeaway is encouraging: you do not necessarily need to make time for an intense workout. Breaking up long periods of sitting with brief bouts of movement is a simple, practical way to support blood sugar management.

也就是不用去腾出专门的运动时间，只需在日常工作与生活的间隙里进行碎片化的活动，就能发挥控糖作用。

In other words, you do not have to carve out a separate block of time for exercise. Adding brief bouts of movement throughout your workday and daily routine can help you manage your blood sugar.

场景一：办公室工位间隙

Scenario 1: Small movements at your desk

开会、打字的时候，我们可以悄悄做一些不被发现的隐形小锻炼。

Whether you are in a meeting or typing at your desk, there are discreet ways to keep your body moving without disrupting your work.

肩胛后收：肩膀下沉，肩胛骨向后向内夹紧保持10秒，重复几次，改善伏案带来的肩背僵硬。

Shoulder blade squeezes: Let your shoulders drop, then gently draw your shoulder blades back and together. Hold for 10 seconds and repeat several times to help relieve stiffness in your shoulders and upper back after prolonged desk work.

收腹夹臀：轻轻收紧腹部的同时夹紧臀部，保持3-5秒后放松，重复练习，来激活核心。

Abdominal and glute contractions: Gently engage your abdominal muscles while squeezing your buttocks. Hold for 3–5 seconds, then release. Repeat to activate your core muscles.

坐姿抬腿：腰背挺直，单腿缓慢伸直抬起，短暂停留后放下，左右交替重复。

Seated leg lifts: Sit with your back straight. Slowly straighten and raise one leg, pause briefly, then lower it. Repeat with the other leg, alternating sides.

踝泵：身体坐直，先把脚尖用力往回勾，感受到小腿后侧有被拉长的感觉后，保持2-3秒；再用力把脚尖向前绷直，感受小腿前侧收紧的感觉，继续停留2-3秒，这样反复循环。

Ankle pumps: Sit upright and flex your foot, drawing your toes toward your shin until you feel a stretch along the back of your calf. Hold for 2–3 seconds. Then point your toes away from you until you feel the muscles at the front of your lower leg tighten. Hold for another 2–3 seconds and repeat the sequence.

每隔45-60分钟也不要忘记起身走动一下。方便的话还可以配合以下动作。

Try not to remain seated for more than 45–60 minutes at a time. Get up and walk around regularly, and, when space allows, add the following movements.

简易版椅式深蹲：起身后再坐下，但臀部轻触椅面即站起，不用坐实，如此重复几组。

Chair squats: Stand in front of a chair and lower yourself as though you are about to sit. As soon as your buttocks lightly touch the seat, stand up again without fully sitting down. Repeat for a few sets.

桌边推撑：打水或等咖啡的间歇，双手撑住桌子边缘，做简易的俯卧撑，激活上肢。

Desk push-ups: While waiting for water or coffee, place your hands on the edge of a sturdy desk or counter and do a few incline push-ups to engage the muscles of your upper body.

站立拉伸：双手交叉向上伸展，来舒展我们的上半身。

Standing overhead stretch: Interlace your fingers and reach both arms above your head to stretch your upper body.

低层优先爬楼：十层以下可以优先爬楼来代替电梯出行，高层也可选择爬几层楼梯再进行换乘电梯，提高心肺功能。

Choose the stairs for shorter climbs: When traveling fewer than 10 floors, consider taking the stairs rather than the elevator. In a taller building, you can climb a few flights before switching to the elevator. This adds activity to your day and can help improve cardiorespiratory fitness.

场景二：地铁公交通勤途中

Scenario 2: During your subway or bus commute

在地铁公交通勤途中，如果我们坐到了座位，可选择前面提到的办公室坐姿小活动。如果是站立的姿势，我们就可以选择以下活动。

On the subway or bus, you can do the seated movements described above if you have a seat. If you are standing, the following small movements may be an option when conditions are safe.

提踵：扶手扶稳后，踮起脚尖停留3-5秒后缓慢落下，锻炼小腿肌肉及脚踝稳定性。

Heel raises: Hold a handrail securely, lift your heels to rise onto the balls of your feet, and hold for 3–5 seconds before lowering your heels slowly. This works your calf muscles and helps improve ankle stability.

微幅度静蹲：站立时扶稳扶手，膝盖微微弯曲，小幅度发力，锻炼大腿。

Mini squat holds: With a firm grip on the handrail, bend your knees just slightly and engage your thigh muscles while holding the shallow squat. Keep the movement small and controlled.

脚趾抓地：站立时还可选择脚底反复收缩和放纵交替，激活足底肌肉。

Toe-gripping exercises: While standing, repeatedly curl your toes as though gripping the ground, then relax them. This helps activate the small muscles on the soles of your feet.

地铁换乘更是可以抓住锻炼的黄金时间，换乘时选择快走，条件允许的话用楼梯代替扶梯，甚至可以选择提前一站下车多走一段路。

Changing subway lines is another opportunity to fit in some movement. Walk briskly during transfers and take the stairs instead of the escalator when feasible. You can also get off one stop earlier and walk the rest of the way.

不过需要温馨提示：以上都为低强度的间歇活动，单次时间不用很久，几十秒到两到三分钟即可，贵在多次穿插于工作和生活中。如在活动中出现膝盖或腰部不适，请缩小幅度或暂时停止，必要时请咨询专业医生。地铁公交内也一定要抓好扶手，注意安全！

A note of caution: All of these are low-intensity movements designed to be done in short bursts. Each bout can be brief—from a few dozen seconds to 2–3 minutes. What matters is incorporating them repeatedly into your workday and everyday life. If you experience discomfort in your knees or lower back, reduce the range of motion or stop temporarily, and consult a healthcare professional if necessary. On buses and subways, always hold on securely and prioritize your safety.

久坐是现代人的首要健康负担，然而把这些碎片化的运动融入到日常动线中，就是简单可行的控糖妙招。

Prolonged sitting is a major health concern in modern life. Weaving short bouts of movement into the activities you already do each day offers a simple, practical way to help manage blood sugar.

本文系湖南省社会科学普及项目——《慢性病防治进地铁进社区科普活动》研究过程中的阶段性成果。

This article presents interim findings from the Hunan Provincial Social Science Popularization Project, “Chronic Disease Prevention and Control: Public Health Education in Subway Stations and Communities.”

作者简介：史赛君，女，医学硕士，主治医师，现为湖南体育职业学院专任教师、讲师，研究方向为运动损伤防护、慢病运动防控。

责编：冯宇轩

一审：冯宇轩

二审：秦慧英

三审：张权

来源：湖南日报·新湖南客户端