久坐會致病 運動也無益

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上班對著電腦坐8小時，回家對著電視、手機、電腦或平板繼續坐3-4個小時，我們一天的大部分時光似乎都是坐著度過的。已經有不少研究表明，久坐會增加患心血管疾病、肥胖以及糖尿病的風險，而且所有因為久坐產生的病癥現在都被統稱為sitting disease（久坐癥）了。

If you spend a good part of your day sitting down, the thought has probably already crossed your mind that all that time on your gluteus maximus can't be doing your body any favors. In fact, sitting for prolonged periods can be downright deadly, and the condition caused by that has been dubbed "sitting disease".

如果你白天大部分時間都是坐著的，那么你估計也想到這種屁股長時間不離開椅子的狀態不會對身體有什么好處。事實上，久坐對身體的負面影響可能會是致命的，因久坐引發的疾病被稱為“久坐癥”。

Experts reported that even people who sit for extended periods but regularly hit the gym are at risk. Exercise in itself, though obviously critical to our bodies overall, doesn't seem to counter the damaging effects of all this time spent seated.

專家指出，就算久坐的人定期去健身房鍛煉，他們的健康還是有風險。體育鍛煉雖然對我們的整個身體狀況有明顯不可忽視的作用，但這并不能消除久坐帶來的不利影響。

Prolonged sitting, it turns out, flips biochemical switches inside muscle cells that boost your odds for heart failure, up your risk for fatal heart disease by 27 percent and fatal cancers by 21 percent, even if you exercise regularly.

研究發現，就算你定期鍛煉，但是久坐仍會激活肌肉細胞內能夠增加心臟衰竭幾率的生化反應開關，使你患嚴重心臟病的幾率增加27%，患致命癌癥的幾率增加21%。

The American Journal of Epidemiology stresses that health messages "should include both being physically active and reducing time spent sitting."

《美國流行病學雜志》強調說，健康提示信息“應該包括積極的體育運動及減少坐著的時間。”

Fortunately, the way to cure sitting disease is simple: Wake up your muscles (especially the big ones in your legs, butt and core) with just two minutes of movement every 30 minutes!

幸運的是，想要治療久坐癥也很簡單。每隔半小時就花2分鐘活動一下喚醒你的肌肉（尤其是腿部、臀部以及核心肌肉群）。

1. Set a timer. Use the alarm clock on your phone to remind you it’s time to rise up.

定個鬧鐘。用手機鬧鐘來提醒自己該起身活動一下了。

2. Take a quick walk to the bathroom or water cooler, grab a cup of Joe or meet a co-worker to discuss a work issue.

快速去趟衛生間或茶水間，喝杯咖啡或者去找同事說說工作上的事。

3. Head for the stairs. You’ll burn about 29 calories climbing stairs for three minutes.

去爬樓梯。爬3分鐘樓梯會消耗掉約29卡的熱量。

4. Stand up, sit down, repeat.

起身，坐下，不斷重復。

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（中國日報網英語點津 Helen）