没空去健身房？试试“零食式锻炼”，办公室就能练

作者：杨 珊 浙大邵逸夫医院临床营养科 营养师

审稿：冯丽君 浙大邵逸夫医院营养科主任。

文章来源：邵逸营养食之有理

已授权《临床营养网》转载

久坐工位，脖子僵、肩膀酸、腰发紧？

觉得运动费时间、门槛高？

No！

“零食式运动” 来了

—— 办公室就能练、3-5 分钟见效、零装备，

摸鱼间隙就能给身体 “充电”～

图片素材来源：canva

浙江大学医学院附属邵逸夫医院

参考文献：

[1]Yin M, Li Y, Aziz AR, et al. Short bouts of accumulated exercise: Review and consensus statement on definition, efficacy, feasibility, practical applications, and future directions. J Sport Health Sci. 2025;101088.

[2]Ahmadi, Matthew N et al. “Brief bouts of device-measured intermittent lifestyle physical activity and its association with major adverse cardiovascular events and mortality in people who do not exercise: a prospective cohort study.” The Lancet. Public health vol. 8,10 (2023): e800-e810. doi:10.1016/S2468-2667(23)00183-4

[3]Yin, Mingyue et al. “Short bouts of accumulated exercise: Review and consensus statement on definition, efficacy, feasibility, practical applications, and future directions.” Journal of sport and health science, 101088. 18 Sep. 2025, doi:10.1016/j.jshs.2025.101088

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原标题：《【邵医营养】没空去健身房？试试“零食式锻炼”，办公室就能练》

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