6招拯救常坐不起的白領族

         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 slew of reasons, but there's just no way we can spend eight hours a day on the solitary TreadDesk in the office。
　　我們不斷地告訴自己，不應該常坐不起，諸多理由證明一直非常不利于健康，但是除了一天八個小時孤單地坐在辦公桌前，沒有別的辦法。
　　So what can you do to fight obesity, diabetes, 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。
　　為了與久坐而形成的肥胖、糖尿病、心臟病和其他的風險做斗爭，我們能做的是什么?最直接的方法就是：多站立一些。來自明尼蘇 達大學和梅約診所的一組研究員針對來自Caldrea的30位職員進行了一項調(diào)查，Caldrea是明尼阿波里斯市一家環(huán)保清洗劑生產(chǎn)公司，根據(jù)明星論壇 報的報道，此公司里的桌子全都換成了工作站，這些工作站允許職員工作的時候站著。同時，下面是更多保持健康和保持活力的方法：
　　Perfect Your Posture
　　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。
　　美國勞工部職業(yè)安全和健康管理機構官方網(wǎng)站表示：常坐不起會引起從頭疼到腱炎的各種疾病。
　　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 hips bent at 90-degree angles."
　　保證鍵盤和鼠標距離身體的距離和高度適宜，保證這個距離和高度允許你的手腕伸直，兩邊的肘部靠近你的身體，同時要伸直脖 子，所以需要你的電腦屏幕與眼睛在同一水平線上。脊椎按摩師Jason Queiros在接受《福布斯》采訪時表示：白領族需要調(diào)整椅子，維持90-90-90度位置，也就是腳平放在地板上與膝蓋成90度角，膝蓋和臀部成90度角。

Take The Stairs
　　多爬樓梯
　　Opting 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 negate the average adult's yearly one- to two-pound weight gain。
　　每天爬3到5層的樓梯而不是乘坐電梯，能夠燃燒足夠的卡里路，承認平均每年能減少1到2磅的新增重量。
　　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 unstable surface will activate your core muscles all day long。
　　把不舒服的辦公室座椅換成平衡球，只要保證這個平衡球高度足夠保持你的姿勢滿足上面的'要求。坐在不穩(wěn)定的球表面能夠整天刺激你的核心肌肉。
　　Walk Instead Of Email
　　步行代替電郵
　　While it might not seem like much, any interruption in sedentary time is a good move, according to a 2008 Australian study。
　　根據(jù)2008年澳大利亞的一項研究表明：雖然看上去微不足道，但任何中斷久坐時間的休息都是好的。
　　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。
　　專家建議利用任何的機會去走動，就算是一小段時間也好。在同事面前經(jīng)常走動會讓你感到不自在?利用這些機會走到同事的辦公室里，面對面的溝通，而不是發(fā)送郵件。

Walking Meetings
　　步行會議
　　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。
　　總是舉行步行會議不實際，也有可能能讓你的同事和你一樣，意識到久坐不起的危害。
　　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。)
　　許多資料表示：下次會議的時候，不管是繞著辦公室繞圈，還是天氣允許的時候走出辦公室，都可以(貼士：走出辦公室外面你可以吸收更多的維他命D)。
　　Bosses will benefit, too: The extra activity will boost energy and alertness, and could even spark creativity。
　　老板也會從中得益：額外的活動能夠增加職員的能量和靈活程度，甚至激發(fā)靈感。
　　Stretch
　　做些伸展運動
　　You don't have to run three miles at your lunch break to combat the effects of sitting too much; sedentary time is best mitigated by lots of frequent movement, even if it's only done for brief periods of time。
　　你不用在午休的時間跑上3公里來減少久坐的危害;久坐最好的調(diào)節(jié)方式是長期的運動，即使每次的運動時間很短也很有效。
　　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。
　　最簡易的方式之一就是在你的辦公桌面前做些伸展運動。把雙手舉到頭頂或者做一些頭部繞肩膀轉(zhuǎn)動的運動。也有一些瑜伽動作你可以在辦公桌做，也能緩解你脖子和后背上的肌肉緊張，同時減輕一天的壓力。

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