久坐会致病 运动也无益

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　　上班对着电脑坐8小时，回家对着电视、手机、电脑或平板继续坐3-4个小时，我们一天的大部分时光似乎都是坐着度过的。已经有不少研究表明，久坐会增加患心血管疾病、肥胖以及糖尿病的风险，而且所有因为久坐产生的病症现在都被统称为sitting disease（久坐症）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".

　　如果你白天大部分时间都是坐着的，那么你估计也想到这种屁股长时间不离开椅子的状态不会对身体有什么好处。事实上，久坐对身体的负面影响可能会是致命的，因久坐引发的疾病被称为“久坐症”。

　　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.

　　专家指出，就算久坐的人定期去健身房锻炼，他们的健康还是有风险。体育锻炼虽然对我们的整个身体状况有明显不可忽视的作用，但这并不能消除久坐带来的不利影响。

　　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.

　　研究发现，就算你定期锻炼，但是久坐仍会激活肌肉细胞内能够增加心脏衰竭几率的生化反应开关，使你患严重心脏病的几率增加27%，患致命癌症的几率增加21%。

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

　　《美国流行病学杂志》强调说，健康提示信息“应该包括积极的体育运动及减少坐着的时间。”

　　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!

　　幸运的是，想要治疗久坐症也很简单。每隔半小时就花2分钟活动一下唤醒你的肌肉（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.

　　定个闹钟。用手机闹钟来提醒自己该起身活动一下了。

　　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.

　　快速去趟卫生间或茶水间，喝杯咖啡或者去找同事说说工作上的事。

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

　　去爬楼梯。爬3分钟楼梯会消耗掉约29卡的热量。

　　4. Stand up, sit down, repeat.

　　起身，坐下，不断重复。