久坐的危害可能比你想象的更大

If you work a desk job, you might make up for all that sitting around by going for a run every day after leaving the office. That exercise cancels out the negative effects of eight hours spent in a chair, right?

如果你在辦公室工作，你可能每天離開辦公室后通過跑步來彌補(bǔ)這一天的久坐。運(yùn)動(dòng)可以抵消八個(gè)小時(shí)坐在椅子上的負(fù)面影響，可以嗎?

Wrong, according to a new advisory from the American Heart Association.

據(jù)美國(guó)心臟協(xié)會(huì)的一項(xiàng)新報(bào)告表明這是錯(cuò)誤的。

In the lengthy paper, a team of cardiology experts reviewed existing evidence about the link between sitting and health. Their conclusions, published this week in the journal Circulation, say that no amount of physical activity is enough to combat the dangerous health effects of sitting for hours each day.

在這篇冗長(zhǎng)的論文中，心臟病專家小組回顧了現(xiàn)有關(guān)于久坐與健康之間關(guān)系的論證。其結(jié)論于本周發(fā)表在《循環(huán)》雜志上，認(rèn)為再多的體育活動(dòng)也不足以抵消每天久坐所帶來的健康危害。

The average American sits for six to eight hours per day, according to the AHA’s report. Studies have linked long periods of sitting with an increased risk for diabetes, heart disease and even cancer. Sedentary days have also been shown to increase anxiety.

據(jù)美國(guó)心臟協(xié)會(huì)報(bào)告美國(guó)人每天坐著的時(shí)間平均六到八個(gè)小時(shí)。研究表明久坐會(huì)增加患糖尿病、心臟病、甚至癌癥的風(fēng)險(xiǎn)。還表明其會(huì)增加焦慮感。

Some research has found that frequent breaks from sitting - even simply fidgeting! - can help ward off its negative health effects.

一些研究發(fā)現(xiàn)，坐立期間不斷休息―即便只是坐立不安―可以幫助避免其對(duì)健康的負(fù)面影響。

But those efforts are not enough, the new advisory says, confirming earlier reports. The cure for all our sitting isn’t exercising more. It’s sitting less.

但新報(bào)告卻認(rèn)為這些還不足以證實(shí)早些時(shí)候的報(bào)告。治療久坐的方式的不是更多的運(yùn)動(dòng)，而是少坐。

"Regardless of how much physical activity someone gets, prolonged sedentary time could negatively impact the health of your heart and blood vessels," said Dr. Deborah Young, chair of the report, in a statement. "There is evidence to suggest that sedentary behavior could contribute to excess morbidity and mortality."

“不管做多少體育運(yùn)動(dòng)，長(zhǎng)期久坐都可能會(huì)影響心血管健康，有證據(jù)表明久坐可能會(huì)導(dǎo)致發(fā)病率和死亡率過高，”該報(bào)告的主席黛博拉。楊博士在聲明中如是說。

In other words, sitting may kill you faster. And while experts say they don’t have enough data to recommend exact time limits for chair potato-ing, it’s wise to adopt their mantra of "Sit less, move more.“

換句話說，久坐可能很快就會(huì)要了你的命。即便專家稱他們還沒有足夠的數(shù)據(jù)來推薦坐在椅子上的確切時(shí)間，但是把“少坐多動(dòng)”作為口頭禪是明智之舉。

Popular ways to sit less include trading TV time for active hobbies, walking or biking to work instead of riding in a car or bus, or hosting a walking meeting instead of gathering your colleagues in a conference room. Even setting regular alarms on your phone can be a helpful reminder to stand up, stretch, and decrease your sitting time by a few minutes each day. Your body will give you a standing ovation。

比較受歡迎的少坐方式包括：把看電視時(shí)間換成積極的愛好，步行或騎自行車上班，而不是乘汽車或公共汽車，或者召開一次步行會(huì)議，而不是把你的同事叫到會(huì)議室。甚至在手機(jī)上設(shè)置鬧鐘，提醒你定時(shí)站起來伸展一下，每天減少幾分鐘坐著的時(shí)間。你的身體將為你起立歡呼。