碎片化运动健康效益及其转化路径

庄明南; 史东林

doi:10.16689/j.cnki.cn11-9349/r.2026.02.003

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肿瘤代谢与营养电子杂志 ›› 2026, Vol. 13 ›› Issue (2) : 186-194. DOI: 10.16689/j.cnki.cn11-9349/r.2026.02.003

专家论坛

碎片化运动健康效益及其转化路径

¹庄明南, ²史东林

作者信息 +

Health benefits of exercise snacks and their translational pathways

¹Zhuang Mingnan, ²Shi Donglin

Author information +

文章历史 +

摘要

体力活动不足与久坐已成为全球重要健康危险因素之一,如何在时间与场地受限的现实情境中有效提升体力活动水平,是当前亟需回应的关键问题。本文在系统梳理碎片化运动概念、分类及其与久坐间断、积累运动关系的基础上,围绕“急性效应—长期适应—疾病转化”的框架整合现有证据:短期内,将多次短时活动嵌入久坐情境,可显著改善糖脂代谢和血管内皮功能,减轻久坐当日危害;持续干预则可带来心肺适能、肌肉功能与身体成分的结构性获益。本文以糖脂代谢、血管功能/血压、心肺适能及肌肉功能与体成分为枢纽,提出碎片化运动在代谢高危与2型糖尿病、高血压及心血管高危、心肺疾病与围手术期康复、衰弱与肌肉减少症等人群中的转化路径,强调其时间经济性、情境可实施性及与药物、营养等干预的互补性。现有研究仍受样本量小、随访时间短、场景和处方模式单一等限制,难以明确不同强度、时机与频次组合的最优方案。未来亟需在不同疾病谱系与风险分层人群中开展大样本、长期随访的随机对照研究,结合可穿戴技术阐明剂量-反应关系,发展可评估的个体化碎片化运动处方,为多场景推广与临床转化提供更坚实的证据基础。

Abstract

Physical inactivity and prolonged sedentary behavior have become major global health risk factors. Identifying feasible strategies to increase physical activity under real-world constraints of time and space is therefore a pressing priority. This paper systematically reviews the concept and typology of fragmented exercise and clarifies its relationships with sedentary breaks and accumulated exercise. Drawing on an “acute effects-long-term adaptations-disease translation” framework, we synthesize existing evidence on health benefits and translational potential. In the short term, incorporating multiple brief activity bouts into sedentary contexts can significantly improve glucose and lipid metabolism as well as vascular endothelial function, thereby attenuating same-day harms induced by prolonged sitting. With sustained intervention, fragmented exercise can produce structural benefits in cardiorespiratory fitness, muscular function, and body composition. Centered on key physiological hubs—glucose-lipid metabolism, vascular function/blood pressure, cardiorespiratory fitness, and muscular function/body composition—we propose translational pathways for fragmented exercise across several populations, including those at metabolic risk and with type 2 diabetes mellitus, individuals with hypertension and elevated cardiovascular risk, patients with cardiopulmonary disease and those undergoing perioperative rehabilitation, and older adults with frailty and sarcopenia. We highlight the time efficiency and contextual feasibility of fragmented exercise and its complementarity with pharmacological, nutritional, and other interventions. However, current evidence is limited by small sample sizes, short follow-up periods, and narrow intervention settings and prescription patterns, which precludes identification of optimal combinations of intensity, timing, and frequency. Future research should conduct large-scale, long-term randomized controlled trials across disease spectra and risk-stratified populations, leverage wearable technologies to elucidate dose-response relationships, and develop evaluable, individualized fragmented-exercise prescriptions to strengthen the evidence base for multi-context implementation and clinical translation.

导出引用

庄明南, 史东林. 碎片化运动健康效益及其转化路径[J]. 肿瘤代谢与营养电子杂志. 2026, 13(2): 186-194 https://doi.org/10.16689/j.cnki.cn11-9349/r.2026.02.003

Zhuang Mingnan, Shi Donglin. Health benefits of exercise snacks and their translational pathways[J]. Electronic Journal of Metabolism and Nutrition of Cancer. 2026, 13(2): 186-194 https://doi.org/10.16689/j.cnki.cn11-9349/r.2026.02.003

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