Good sleep and a healthy exercise regime are the two crucial factors researchers prescribe for longevity.

研究人员指出，良好的睡眠和健康的运动习惯是长寿的两个关键因素。

Apart from making you feel tired, poor sleep can induce several health issues like high blood pressure, heart disease, and stroke. However, a new study suggests that even if you miss a good night's slumber, getting sufficient exercise can reduce the damage caused by sleep deprivation, and even help you live longer.

除了感觉疲劳之外，睡眠不足还可能引发高血压、心脏病和中风等多种健康问题。然而，一项新的研究表明，即使你没有睡好觉，只要有足够的运动，就可以减少睡眠不足所造成的损害，甚至能够帮助你延长寿命。

The study was the first of its kind research that analyzed the combined effects of physical activity and sleep duration on mortality risk. The research was conducted on 92,221 adults from the U.K. Biobank, who were between the ages of 40 and 73.

这项研究是首次分析身体活动和睡眠时长对死亡风险的综合影响的研究。研究对象为92221名来自英国生物库的成年人，年龄在40岁至73岁之间。

The researchers used an accelerometry wrist device on the participants to record movement and classified their physical activity into low, intermediate, and high categories based on WHO guidelines.

研究人员在参与者手腕上使用加速度计设备记录其运动，并根据世界卫生组织的指南将其身体活动分为低、中和高三类。

The sleep duration was classified as short when the sleep was less than six hours, normal when the participants received six to eight hours of sleep, and long when participants slept more than eight hours.

睡眠时间分为短（睡眠时间少于6小时）、正常（睡眠时间为6 - 8小时）和长（睡眠时间超过8小时）。

The researchers, who conducted a seven-year follow-up, determined that 3,080 participants died, out of which 1,074 deaths were from heart diseases and 1,871 from cancer.

研究人员经过七年的跟踪调查，确定3080名参与者死亡，其中1074例死于心脏疾病，1871例死于癌症。

The participants who had short sleep had 31% and long sleep had a 20% risk of all-cause death when they did not meet the WHO recommended level of activity. Meanwhile, the scientists found that those participants who exercised a lot were not affected by poor sleep at all.

当没有达到世界卫生组织推荐的活动水平时，睡眠时间较短的参与者有31%的全因死亡风险，而睡眠时间较长的参与者则有20%的风险。与此同时，科学家发现那些运动量大的参与者根本不会受到睡眠不足的影响。

The short sleepers with a low volume of exercise were at a 69% higher risk associated with cardiovascular deaths and long sleepers with low exercise volume were at a 21% increased risk of cancer, the researchers said.

研究人员说，睡眠时间短、运动量少的人患心血管疾病死亡的风险要高出69%，而睡眠时间长、运动量少的人患癌症的风险要高出21%。

The study showed that increased physical activity levels weakened the mortality risks associated with short or long sleep duration, the study author, Dr. Jihui Zhang of The Affiliated Brain Hospital of Guangzhou Medical University, China, said, the European Society of Cardiology reported.

据欧洲心脏病学会报道，该研究的作者、中国广州医科大学附属脑科医院的张继辉博士说：“该研究表明，增加体育活动水平降低了与睡眠时间长短相关的死亡风险。”

Our findings suggest that health promotion efforts targeting both physical activity and sleep duration may be more effective in preventing or delaying premature death in middle-aged and older adults than focusing on one behavior alone. In an ideal scenario, people would always get healthy amounts of both sleep and physical activity. However, our study indicates that getting sufficient exercise may partially offset the detrimental impact of missing a good night's sleep, Dr. Zhang added.

“我们的研究结果表明，在预防或延缓中老年人过早死亡方面，针对身体活动和睡眠时间的健康促进工作可能比只关注一种行为更有效。在理想的情况下，人们总是能得到健康的睡眠和身体活动。然而，我们的研究表明，充足的锻炼可以部分抵消缺少一夜好觉的有害影响。”张博士补充道。