久坐折壽 我們來教你上班時(shí)怎么抓住一切機(jī)會(huì)動(dòng)起來

It is not unusual to find entrepreneurs andexecutives at their desks for 10 to 12 (and evenmore) hours a day, determined to create, grow andsustain their businesses. While hard work almostalways leads to business success, sitting at a desk allday can also have negative consequences.

我們經(jīng)?？吹絼?chuàng)業(yè)者和高管為了創(chuàng)造、發(fā)展和維持自己的公司，在桌子前面一坐就是10到12個(gè)小時(shí)(甚至更多)。努力工作往往能帶來商業(yè)成功，但久坐卻會(huì)帶來負(fù)面的后果。

 

 

Recently, several studies have pointed to the dangerous effects of prolonged sitting. A study byGerman researchers found that sitting too much is the new smoking — raising your risk ofdiabetes, heart disease and even some cancers. And the risk actually increases with each two-hour period of sitting time.

最近，有幾項(xiàng)研究指出了久坐的危險(xiǎn)后果。德國研究人員的一項(xiàng)研究發(fā)現(xiàn)，久坐的危害與吸煙相當(dāng)，會(huì)增加患糖尿病、心臟病甚至某些癌癥的風(fēng)險(xiǎn)。而且，每多坐兩個(gè)小時(shí)，風(fēng)險(xiǎn)就會(huì)持續(xù)累積。

Another review recently published in The Journal of the National Cancer Institute confirms thatsitting can be fatal, with too much sitting being associated with a 24 percent increased risk ofcolon cancer, a 32 percent increased risk of endometrial cancer, and a 21 percent increased riskof lung cancer. The really bad news? Not even exercise can reverse the harmful effects ofsedentary behavior.

美國《國家癌癥學(xué)會(huì)雜志》最近發(fā)布的一篇評(píng)論文章確認(rèn)，久坐有致命危害，有可能導(dǎo)致患結(jié)腸癌的風(fēng)險(xiǎn)增加24%，患子宮內(nèi)膜癌的風(fēng)險(xiǎn)增加32%，患肺癌的風(fēng)險(xiǎn)增加21%。最糟糕的是，即使體育鍛煉也無法逆轉(zhuǎn)久坐行為的有害影響。

Business owners can either let this information scare them, or make some simple changes anddo something about it. My mantra has always been, “change your life, not your lifestyle.”Successful business owners are never going to close up shop, or start working less. They havea business to run! Instead, it’s about finding ways to incorporate health and fitness into whatwe already do every day.

創(chuàng)業(yè)者或許會(huì)被這些信息嚇到，或者做出簡(jiǎn)單的改變，應(yīng)對(duì)這些風(fēng)險(xiǎn)。我的口頭禪一直都是：“改變你的生活，而不是生活方式。”成功的創(chuàng)業(yè)者不可能終止自己的生意或開始減少工作。他們要經(jīng)營一家公司!相反，他們應(yīng)該設(shè)法將健康和健身融入到日常工作當(dāng)中。

Movement is the key. Our bodies were never made to sit hunched over a desk or computer allday. The negative effects on our circulation, respiration and posture show up in thestatistics of how many people suffer from diseases and back problems from sitting. When youcombine this with poor nutrition and obesity, the effects are even worse. Add to this themental aspect: a lack of movement increases fatigue, reduces focus, adds stress and lowersproductivity.

關(guān)鍵是要?jiǎng)悠饋?。人類的身體結(jié)構(gòu)，并不是為了讓我們一整天都躬身坐在辦公桌或電腦前面而設(shè)計(jì)的。針對(duì)因久坐而患病和出現(xiàn)背部問題的人群所做的統(tǒng)計(jì)數(shù)據(jù)顯示，久坐對(duì)血液循環(huán)、呼吸和姿勢(shì)具有負(fù)面影響。如果再加上久坐導(dǎo)致的營養(yǎng)不良和肥胖，這種負(fù)面影響就會(huì)更加嚴(yán)重。此外還有精神方面：缺乏運(yùn)動(dòng)會(huì)加重疲勞，降低專注度，增加壓力，降低工作效率。

Below are some of my top tips for incorporating movement into your day:

以下這些建議或許有助于你將運(yùn)動(dòng)融入日常工作之中：

1. Change the way you sit

1. 改變坐姿

A new way of sitting called motion seating can help you keep moving and burning calories whileyou work.Swopper chairs allow for bouncing, moving, perching and rocking, while also helpingmaintain proper posture. Moving while sitting every day vs. sedentary sitting has a profoundcumulative effect on health while also improving mood, mental clarity, focus and increasingenergy levels. The new muvman chairs are perfect for the modern workplace.

一種新的運(yùn)動(dòng)坐姿可以幫助你在工作的同時(shí)保持移動(dòng)，燃燒卡路里。Swopper辦公椅既可以幫助保持適當(dāng)?shù)淖?，同時(shí)允許使用者彈跳、移動(dòng)、休息和搖晃。相對(duì)于久坐，每天坐著移動(dòng)對(duì)健康有深遠(yuǎn)的累積效應(yīng)，同時(shí)還能改善情緒、頭腦清晰度、專注度，而且有助于提高身體活力。新型muvman座椅是現(xiàn)代職場(chǎng)的理想選擇。

2. Walk while you talk

2. 邊走邊說

Take conference calls while you walk around the office. This is not only good for fitness, but ithelps manage stress and fires up creativity.

一邊參加電話會(huì)議，一邊繞著辦公室走。這不僅有助于身體健康，還有助于釋放壓力，激發(fā)創(chuàng)造力。

3. Move every hour

3. 每隔一個(gè)小時(shí)動(dòng)一動(dòng)

Every hour at work, have a little ringer go off from your cell phone, or set yourself a computerreminder to take a stretch, walk to the nearest copy machine or grab water.

用手機(jī)設(shè)置振鈴或在電腦上設(shè)置提醒，每工作一個(gè)小時(shí)起來伸展一下身體，走到最近的復(fù)印機(jī)或倒一杯水。

4. Take 10-minute exercise breaks

4. 進(jìn)行十分鐘的鍛煉

It can be hard for business owners to find time during the day to get in a full 30-minuteworkout or hit the gym. Instead, try exercising at your desk in various 10-minute intervals. Thiscould include simple things such as 50 stand-ups, squatting into your chair; 100 arm rollsforward, 100 backward; 10 to 15 desk push ups and wall squats.

公司老板很難有時(shí)間進(jìn)行30分鐘的鍛煉或去健身房。他們可以抓緊十分鐘的間隔，在辦公室里鍛煉?？梢宰龅膭?dòng)作非常簡(jiǎn)單，比如站起來再坐到椅子上，連續(xù)50次;旋轉(zhuǎn)胳膊向前向后各100次;做10到15個(gè)桌上俯臥撐和靠墻下蹲。

5. Alter your behaviors

5. 改變你的行為

Find ways to move without really trying or without changing your activities. Park near the backof the parking lot and walk. Take the stairs instead of the elevator, stand up to visit the filecabinet instead of rolling your chair or go see a co-worker in person instead of emailing them.

在不改變你的日?；顒?dòng)前提下，找機(jī)會(huì)多走動(dòng)。 將車停在停車場(chǎng)附近，下車步行一段距離。走樓梯而不是電梯，站起來走到文件柜，而不是坐在椅子上滑過去，或親自去找同事，而不是給他們發(fā)電子郵件。