長時間坐着對身體的10種傷害(3)
Contributes to Sleep Apnea
3.睡眠窒息More than 18 million Americans live with sleep apnea, a condition that causes pauses in your breathing as you sleep. If you're male, over 40 and are carrying a few too many extra pounds, you're at risk. You're also at greater risk of having the condition, or worsening it, if you spend too much time sitting. The problem? Poor circulation and fluid retention.
在美國，超過1800萬人睡覺時伴有睡眠窒息，即睡眠時多次停止呼吸。其中，40歲以上的肥胖男性是睡眠窒息症的高發人羣。久坐會引起血液循環不良以及體液滯留，從而加大睡眠窒息症的患病率。
During the day as you sit, your lower extremities retain fluid -- you can thank gravity for that. When you're lying down at night, here's what's happening: The fluid that's built up in your legs can now move freely about, and as it moves to your neck and upper airway it narrows your windpipe.
白天，由於重力作用，坐着時可使體液在下肢淤積。當晚上躺下來的時候，你身體便會發生這樣的變化：淤積在雙腿的體液開始自由流動，當它流動到脖子以及上呼吸道的時候，你的氣管便會變得細窄，引發睡眠窒息。
's Ruining Your Mood -- and Your Creativity
2.影響心情及創造力
It's not just your body that's taking the brunt of the damage from all that sitting. When the body isn't working efficiently to circulate blood, oxygen and important hormones and chemicals as it should, your mind goes dull, and your mood and self-esteem take a nosedive.
久坐不僅會對身體產生影響，當體內血液循環、氧氣和重要的激素和化學物質不能有效地工作時，會導致思維遲緩，情緒低下，自尊心一落千丈。In 2011 the Centers for Disease Control and Prevention (CDC) Take-a-Stand study found that employees who were able to stand while working reported they were in better moods and had higher self-esteem than when they sat all day. Eighty-seven percent reported feeling more energized and 71 percent reported they felt more focused, in addition to overall fewer complaints of fatigue, tension and depression.
2011年，美國疾病控制防禦中心（ the Centers for Disease Control and Prevention，CDC）的一項研究表明了其立場：員工稱他們站着工作比整天坐着工作心情更好，自尊心更強。87%的員工覺得站着工作精力更充沛，71%的員工注意力更集中，並且對疲勞、緊張、抑鬱的抱怨也少了。While additional studies have found slouching is associated with negative physiological changes, depressive moods and low energy levels, standing, it turns out, invigorates your body's processes, boosts your metabolism, strengthens muscles and bones and burns as many as 20 percent more calories compared to sitting.
而其他研究發現，無精打采與負面心理變化、抑鬱的心情、精力低下有關。與坐着相比，站着可以使身體精力充沛，加速新陳代謝，增強肌肉和骨骼以及額外燃燒20%的卡路里。y Hour of Sitting Increases Your Odds of a Disability
1.易患殘疾
Watch out -- as we get older, sitting becomes a perilous activity. It sounds mad, risky sitting, but according to a 2013 study published in the Journal of Physical Activity & Health, it's true. Adults over age 60 average about nine hours of sitting each day, and what researchers found when they studied this age group is that for every additional hour spent sitting, the odds of that person developing an activities of daily living (ADL) disability increased by almost 50 percent. ADL includes things we normally take for granted, such as dressing ourselves, bathing and walking, and that risk of developing an ADL disability exists regardless of whether you're engaging in physical activity in addition to all those sedentary hours.
你要小心了——當我們慢慢變老時，坐着就成爲了冒險活動。這可能聽起來很瘋狂，坐着居然是冒險活動？但根據2013年發表在《身體活動與健康》（the Journal of Physical Activity & Health）雜誌上的研究來看，情況屬實。60歲以上的人平均每天坐9個小時，研究人員發現，他們每多坐一小時，成爲生活自理能力低下的殘疾人機率也隨之提高了約50%。生活自理能力是我們通常認爲理所當然的事，比如穿衣，洗澡，行走等，而久坐之外的時間無論你是否做運動，依然存在成爲生活自理能力低下的殘疾人的風險。審校：哎呀 校對：落花生 編輯：Freya然
