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「全身痠痛的上班族們,照過來!」- If You Sit at an Office, You Should Watch This Video


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Throughout history, humans spent most of their time moving about, but now, more and more, we find ourselves sitting, which is not necessarily a good thing. Today, office workers spend hours slouched over and hunched into chairs, moving minimally. Even after finishing work, we continue our everyday lives on the couch—that is, if we're even able to continue it on at all.
從古至今,人類花費多數時間在四處走動上,但如今,我們越來越常發現自己坐著,那可不見得是件好事。今天,上班族花上好幾個小時整個人無精打采地縮在椅子上,極少走動。即便在工作結束後,我們還是在沙發上繼續我們的日常生活--那是指,假如我們還有力氣能夠做些事的話。

Despite the spinal, body weight-related, and cardiovascular problems caused by unhealthy postures, it's been shown that people with sitting jobs have twice the rate of cardiovascular disease as people with standing jobs. In fact, a recent medical journal study showed that people who sit for most of their day are 54 percent more likely to die of a heart attack.
除了姿勢不良引起的脊椎、體重相關以及心血管問題外,經過證實,工作需要久坐的人們得到心血管疾病的比例為兩倍,和需要站著工作的人相比。事實上,近期一篇醫療期刊研究指出,一天中大多坐著的人,死於心臟病的可能性多出百分之五十四。

Even if you dedicate a lot of time to staying fit, the time you spend sitting is still far greater than what's healthy for your body. Even one hour of daily sports can't compensate for 11-hour sitting sprees. So, what can you do? Paying attention to your posture is the real key to a healthier life in the office. But, be careful—not all sitting solutions are equal. Forcing your spine into a rigid, upright position in just any old chair creates more stress on your vertebrae. It's important to know some basics about good sitting posture before you adjust yourself.
就算你投入很多時間維持健康,你花在坐著的時間,仍比花在對你身體有益的事物上的時間多許多。即使每天運動一小時也無法抵銷 11 小時的瘋狂久坐。那,你可以怎麼辦呢?留意你的姿勢是在辦公室內過得更健康的關鍵。不過,要小心--不是所有坐姿改善辦法都能解決問題。在任意一張舊椅子上強迫你的脊椎呈硬挺、筆直的姿勢,會對你的脊椎骨造成更多壓力。在你調整自己姿勢前,知道一些關於良好坐姿的基本概念是很重要的。

First, you should consider what type of chair you're sitting on. If you choose passive sitting with back support, then make sure your feet are comfortably resting. Try not to cross your legs. That can restrict circulation. And don't lean far forward or backward. That can crimp your nerves and restrict blood flow. Even rocking back and forth in your chair can help, and recent research has shown that this minor act of balancing boosts your ability to concentrate. Or consider an active sitting alternative, where your body's doing more of the work. Just two hours a day of active sitting has health benefits such as improved core strength and burning calories.
首先,你應該考慮到你坐的椅子類型。如果你選擇有背部支撐的被動型坐姿,那麼確保你的雙腳有舒適地擺好。試著不要翹腳。那會讓血液循環不良。還有不要太向前或向後傾。那會壓迫神經還有限制血液循環。就連在椅子上前後搖晃都有益健康,近來研究顯示,這個不起眼的平衡動作能增加你的專注力。或考慮選擇主動型坐姿,你的身體這樣坐時要做比較多事。光是每天用主動型坐姿坐兩小時就有健康益處,例如核心肌力改善和燃燒卡路里。

To get yourself into better shape at the office, you'll need to interrupt your sitting at least once every 30 minutes. You don't even have to do gym exercises to get moving. Get up and do some simple lunges, calf raises, and shoulder shrugs to loosen up your joints, relieve tension, and stretch your muscles.
要在辦公室讓自己變得更健康,你會需要至少每三十分鐘就中斷坐姿一下。你甚至不用做健身運動來開始。起身並做些簡單的弓箭步動作、小腿上提(踮腳)運動還有聳肩動作來放鬆你的關節、消除緊繃,以及伸展肌肉。

Take advantage of every chance you have to move your body. One day, what we think of work will be completely different, and the workplace may well be a far more ergonomic and active place for your body. But until then, you can promote your well-being and boost your energy levels by simply paying more attention to your body during the workday.
好好利用每個能動動身體的機會。有朝一日,我們對工作的看法會截然不同,而工作場所很可能會成為一個對身體來說更符合人體工學且更有活力的地方。但在那之前,你可以促進健康和提升能量,單純藉著在上班日時多加注意自己的身體。

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