久坐折寿 我们来教你上班时怎么抓住一切机会动起来
It is not unusual to find entrepreneurs and executives at their desks for 10 to 12 (and even more) hours a day, determined to create, grow and sustain their businesses. While hard work almost always leads to business success, sitting at a desk all day can also have negative consequences.
我们经常看到创业者和高管为了创造、发展和维持自己的公司，在桌子前面一坐就是10到12个小时（甚至更多）。努力工作往往能带来商业成功，但久坐却会带来负面的后果。
Recently, several studies have pointed to the dangerous effects of prolonged sitting. A study by German researchers found that sitting too much is the new smoking — raising your risk of diabetes, heart disease and even some cancers. And the risk actually increases with each two-hour period of sitting time.
最近，有几项研究指出了久坐的危险后果。德国研究人员的一项研究发现，久坐的危害与吸烟相当，会增加患糖尿病、心脏病甚至某些癌症的风险。而且，每多坐两个小时，风险就会持续累积。Another review recently published in The Journal of the National Cancer Institute confirms that sitting can be fatal, with too much sitting being associated with a 24 percent increased risk of colon cancer, a 32 percent increased risk of endometrial cancer, and a 21 percent increased risk of lung cancer. The really bad news? Not even exercise can reverse the harmful effects of sedentary behavior.
美国《国家癌症学会杂志》最近发布的一篇评论文章确认，久坐有致命危害，有可能导致患结肠癌的风险增加24%，患子宫内膜癌的风险增加32%，患肺癌的风险增加21%。最糟糕的是，即使体育锻炼也无法逆转久坐行为的有害影响。
Business owners can either let this information scare them, or make some simple changes and do 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 have a business to run! Instead, it’s about finding ways to incorporate health and fitness into what we already do every day.
创业者或许会被这些信息吓到，或者做出简单的改变，应对这些风险。我的口头禅一直都是：“改变你的生活，而不是生活方式。”成功的创业者不可能终止自己的生意或开始减少工作。他们要经营一家公司！相反，他们应该设法将健康和健身融入到日常工作当中。Movement is the key. Our bodies were never made to sit hunched over a desk or computer all day. The negative effects on our circulation, respiration and posture show up in the statistics of how many people suffer from diseases and back problems from sitting. When you combine this with poor nutrition and obesity, the effects are even worse. Add to this the mental aspect: a lack of movement increases fatigue, reduces focus, adds stress and lowers productivity.
关键是要动起来。人类的身体结构，并不是为了让我们一整天都躬身坐在办公桌或电脑前面而设计的。针对因久坐而患病和出现背部问题的人群所做的统计数据显示，久坐对血液循环、呼吸和姿势具有负面影响。如果再加上久坐导致的营养不良和肥胖，这种负面影响就会更加严重。此外还有精神方面：缺乏运动会加重疲劳，降低专注度，增加压力，降低工作效率。Below are some of my top tips for incorporating movement into your day:
以下这些建议或许有助于你将运动融入日常工作之中：1. Change the way you sit
1. 改变坐姿A new way of sitting called motion seating can help you keep moving and burning calories while you per chairs allow for bouncing, moving, perching and rocking, while also helping maintain proper posture. Moving while sitting every day vs. sedentary sitting has a profound cumulative effect on health while also improving mood, mental clarity, focus and increasing energy levels. The new muvman chairs are perfect for the modern workplace.
一种新的运动坐姿可以帮助你在工作的同时保持移动，燃烧卡路里。Swopper办公椅既可以帮助保持适当的坐姿，同时允许使用者弹跳、移动、休息和摇晃。相对于久坐，每天坐着移动对健康有深远的累积效应，同时还能改善情绪、头脑清晰度、专注度，而且有助于提高身体活力。新型muvman座椅是现代职场的理想选择。2. Walk while you talk
2. 边走边说Take conference calls while you walk around the office. This is not only good for fitness, but it helps manage stress and fires up creativity.
一边参加电话会议，一边绕着办公室走。这不仅有助于身体健康，还有助于释放压力，激发创造力。3. Move every hour
3. 每隔一个小时动一动Every hour at work, have a little ringer go off from your cell phone, or set yourself a computer reminder to take a stretch, walk to the nearest copy machine or grab water.
用手机设置振铃或在电脑上设置提醒，每工作一个小时起来伸展一下身体，走到最近的复印机或倒一杯水。4. Take 10-minute exercise breaks
4. 进行十分钟的锻炼It can be hard for business owners to find time during the day to get in a full 30-minute workout or hit the gym. Instead, try exercising at your desk in various 10-minute intervals. This could include simple things such as 50 stand-ups, squatting into your chair; 100 arm rolls forward, 100 backward; 10 to 15 desk push ups and wall squats.
公司老板很难有时间进行30分钟的锻炼或去健身房。他们可以抓紧十分钟的间隔，在办公室里锻炼。可以做的动作非常简单，比如站起来再坐到椅子上，连续50次；旋转胳膊向前向后各100次；做10到15个桌上俯卧撑和靠墙下蹲。5. Alter your behaviors
5. 改变你的行为Find ways to move without really trying or without changing your activities. Park near the back of the parking lot and walk. Take the stairs instead of the elevator, stand up to visit the file cabinet instead of rolling your chair or go see a co-worker in person instead of emailing them.
在不改变你的日常活动前提下，找机会多走动。 将车停在停车场附近，下车步行一段距离。走楼梯而不是电梯，站起来走到文件柜，而不是坐在椅子上滑过去，或亲自去找同事，而不是给他们发电子邮件。
