6招拯救常坐不起的白领族

 　　常坐不起

　　We tell ourselves time and time again that we’ve got to stop sitting so much. It’s bad for our health for a whole slew¹ of reasons, but there’s just no way we can spend eight hours a day on the solitary² TreadDesk in the office.

　　我们不断地告诉自己，不应该常坐不起，诸多理由证明一直非常不利于健康，但是除了一天八个小时孤单地坐在办公桌前，没有别的办法。

　　So what can you do to fight obesity³, diabetes⁴, heart disease and the other risks of sitting too much? At the most simple level, stand more. A team of researchers from the University of Minnesota and the Mayo Clinic are set to study 30 employees of Caldrea, an eco-friendly cleaning supply company in Minneapolis, whose desks have been replaced with workstations that make it possible to sit or stand while working, according to the Star Tribune. In the meantime, click through the slideshow below for a few more ways to stay healthy and active at your desk.

　　为了与久坐而形成的肥胖、糖尿病、心脏病和其他的风险做斗争，我们能做的是什么？最直接的方法就是：多站立一些。来自明尼苏 达大学和梅约诊所的一组研究员针对来自Caldrea的30位职员进行了一项调查，Caldrea是明尼阿波里斯市一家环保清洗剂生产公司，根据明星论坛 报的报道，此公司里的桌子全都换成了工作站，这些工作站允许职员工作的时候站着。同时，下面是更多保持健康和保持活力的方法：

　　1.更正坐姿

　　Perfect Your Posture⁵

　　更正坐姿

　　The set-up of your workstation can cause everything from headaches to tendinitis, according to the U.S. Department of Labor’s Occupational Safety & Health Administration website.

　　美国劳工部职业安全和健康管理机构官方网站表示：常坐不起会引起从头疼到腱炎的各种疾病。

　　Make sure your keyboard and mouse are at a height and distance from your body that allows you to keep your wrists straight and your elbows tight by your side. You want to be able to keep your neck straight as well, so make sure your screen is around eye-level. Chiropractor Jason Queiros told Forbes you should adjust your office chair so you’re in what he called a "90-90-90 position -- feet flat on the floor and your knees and hips⁶ bent⁷ at 90-degree angles."

　　保证键盘和鼠标距离身体的距离和高度适宜，保证这个距离和高度允许你的手腕伸直，两边的肘部靠近你的身体，同时要伸直脖 子，所以需要你的电脑屏幕与眼睛在同一水平线上。脊椎按摩师Jason Queiros在接受《福布斯》采访时表示：白领族需要调整椅子，维持90-90-90度位置，也就是脚平放在地板上与膝盖成90度角，膝盖和臀部成90度角。

　　2.走楼梯

　　Take The Stairs

　　多爬楼梯

　　Opting⁸ to climb an extra three to five sets of stairs a day instead of taking the elevator can burn enough calories in a year to negate⁹ the average adult’s yearly one- to two-pound weight gain.

　　每天爬3到5层的楼梯而不是乘坐电梯，能够燃烧足够的卡里路，承认平均每年能减少1到2磅的新增重量。

　　3.坐平衡球

　　Sit On A Balance Ball

　　坐平衡球

　　Skip that poorly positioned office chair in favor of a fitness ball, just make sure the ball is tall enough to keep your posture in line with the tips above. Sitting on the unstable¹⁰ surface will activate¹¹ your core muscles all day long.

　　把不舒服的办公室座椅换成平衡球，只要保证这个平衡球高度足够保持你的姿势满足上面的要求。坐在不稳定的球表面能够整天刺激你的核心肌肉。

　　4.多走动

　　Walk Instead Of Email

　　步行代替电邮

　　While it might not seem like much, any interruption in sedentary time is a good move, according to a 2008 Australian study.

　　根据2008年澳大利亚的一项研究表明：虽然看上去微不足道，但任何中断久坐时间的休息都是好的。

　　Experts recommend capitalizing on any chance to move, even if it’s only for a few moments at a time. Don’t feel comfortable fidgeting in front of your co-workers? Take the opportunity to walk to a co-worker’s office and talk face to face instead of shooting off that email.

　　专家建议利用任何的机会去走动，就算是一小段时间也好。在同事面前经常走动会让你感到不自在？利用这些机会走到同事的办公室里，面对面的沟通，而不是发送邮件。

　　5.步行会议

　　Walking Meetings

　　步行会议

　　It’s not always practical to take a meeting on the go, but chances are your colleagues are just as aware of the dangers of sitting too much as you are.

　　总是举行步行会议不实际，也有可能能让你的同事和你一样，意识到久坐不起的危害。

　　Many sources recommend walking during your next meeting, whether that means doing laps around the office or heading outside, if the weather permits. (Bonus: You’ll soak up some vitamin D while you’re out there.)

　　许多资料表示：下次会议的时候，不管是绕着办公室绕圈，还是天气允许的时候走出办公室，都可以（贴士：走出办公室外面你可以吸收更多的维他命D）。

　　Bosses will benefit, too: The extra activity will boost energy and alertness, and could even spark creativity.

　　老板也会从中得益：额外的活动能够增加职员的能量和灵活程度，甚至激发灵感。

　　6.伸展运动

　　Stretch

　　做些伸展运动

　　You don’t have to run three miles at your lunch break to combat the effects of sitting too much; sedentary time is best mitigated¹² by lots of frequent movement, even if it’s only done for brief periods of time.

　　你不用在午休的时间跑上3公里来减少久坐的危害；久坐最好的调节方式是长期的运动，即使每次的运动时间很短也很有效。

　　One of the easiest ways to do this is to stretch at your desk. Lifting both arms above your head or rolling your head from shoulder to shoulder. There are also a number of easy yoga poses you can do at your desk that will both release tension in your neck and back, as well as ease some of the day’s stress.

　　最简易的方式之一就是在你的办公桌面前做些伸展运动。把双手举到头顶或者做一些头部绕肩膀转动的运动。也有一些瑜伽动作你可以在办公桌做，也能缓解你脖子和后背上的肌肉紧张，同时减轻一天的压力。

1 slew   

v.（使）旋转；n.大量，许多

参考例句：

• He slewed the car against the side of the building.他的车滑到了大楼的一侧，抵住了。
• They dealt with a slew of other issues.他们处理了大量的其他问题。

2 solitary   

adj.孤独的，独立的，荒凉的；n.隐士

参考例句：

• I am rather fond of a solitary stroll in the country.我颇喜欢在乡间独自徜徉。
• The castle rises in solitary splendour on the fringe of the desert.这座城堡巍然耸立在沙漠的边际，显得十分壮美。

3 obesity   

n.肥胖，肥大

参考例句：

• One effect of overeating may be obesity.吃得过多能导致肥胖。
• Sugar and fat can more easily lead to obesity than some other foods.糖和脂肪比其他食物更容易导致肥胖。

4 diabetes   

n.糖尿病

参考例句：

• In case of diabetes, physicians advise against the use of sugar.对于糖尿病患者，医生告诫他们不要吃糖。
• Diabetes is caused by a fault in the insulin production of the body.糖尿病是由体內胰岛素分泌失调引起的。

5 posture   

n.姿势，姿态，心态，态度；v.作出某种姿势

参考例句：

• The government adopted an uncompromising posture on the issue of independence.政府在独立这一问题上采取了毫不妥协的态度。
• He tore off his coat and assumed a fighting posture.他脱掉上衣，摆出一副打架的架势。

6 hips   

abbr.high impact polystyrene 高冲击强度聚苯乙烯，耐冲性聚苯乙烯n.臀部( hip的名词复数 )；[建筑学]屋脊；臀围（尺寸）；臀部…的

参考例句：

• She stood with her hands on her hips. 她双手叉腰站着。
• They wiggled their hips to the sound of pop music. 他们随着流行音乐的声音摇晃着臀部。 来自《简明英汉词典》

7 bent   

n.爱好，癖好；adj.弯的；决心的，一心的

参考例句：

• He was fully bent upon the project.他一心扑在这项计划上。
• We bent over backward to help them.我们尽了最大努力帮助他们。

8 opting   

v.选择，挑选( opt的现在分词 )

参考例句：

• What courses are most students opting for? 多数学生选什么课程？ 来自《简明英汉词典》
• Wells doesn't rule out opting out and then re-signing with Houston. 威尔斯没有排除跳出合同再与火箭重签的可能。 来自互联网

9 negate   

vt.否定，否认；取消，使无效

参考例句：

• Our actions often negate our principles.我们的行为时常与我们所信奉的原则背道而弛。
• Mass advertising could negate the classical theory of supply and demand.大宗广告可以否定古典经济学的供求理论。

10 unstable   

adj.不稳定的，易变的

参考例句：

• This bookcase is too unstable to hold so many books.这书橱很不结实，装不了这么多书。
• The patient's condition was unstable.那患者的病情不稳定。

11 activate   

vt.使活动起来，使开始起作用

参考例句：

• We must activate the youth to study.我们要激励青年去学习。
• These push buttons can activate the elevator.这些按钮能启动电梯。

12 mitigated   

v.减轻，缓和( mitigate的过去式和过去分词 )

参考例句：

• The cost of getting there is mitigated by Sydney's offer of a subsidy. 由于悉尼提供补助金，所以到那里的花费就减少了。 来自辞典例句
• The living conditions were slightly mitigated. 居住条件稍有缓解。 来自辞典例句