長時間坐着對身體的10種傷害(1)

In 2012 it was rumored that a Taiwanese teen died after gaming for 40 consecutive hours. Death by "Diablo 3"? As it turns out, the tabloids may have gotten one thing right about that story -- apparently when you sit for extended periods of time, the Grim Reaper sits beside you.

2012年有傳聞稱臺灣一位青少年在連續打了40個小時的網絡遊戲《暗黑破壞神III》後猝死。少年是否真的死於網遊，我們無從得知，但有一點是顯而易見的，長時間保持坐姿會損害我們的健康，死神也會離你越來越近。

When you indulge in just 30 minutes of TV watching -- not even close to 40 hours at a time -- you burn about one calorie per minute (that's the estimate for a person weighing 155 pounds) -- and that's not much; in comparison it's only about a third of the calories that would be used if that time were spent walking, and pretty close to the amount burned during a 30-minute nap (about 23 calories). While the amount of calories burned may seem pretty similar between the two activities, sleep is important for good health and memory, and sitting, well, as it turns out it may be hurting you.

如果坐着看電視30分鐘，一個體重155磅的成年人大約每分鐘消耗1卡路里的熱量，相當於走路所消耗熱量的三分之一，小睡30分鐘大約消耗23卡路里，與看電視消耗的熱量相近。但是，睡覺有助於人體健康和增強記憶力，坐着卻會損害人體健康。

Think about how often you sit during the day; at the desk at the office, in meetings, in class, at home in front of the TV or game console -- and don't forget about all the time spent sitting in your car or during your daily commute. All those hours add up, and in recent years it's estimated we spend nearly eight hours sitting every day on average -- and some research suggests we actually may be sitting as much as 15 hours every day. Considering we need about eight hours of sleep every night, that leaves some of us with only about an hour on our feet. Excessive sitting, more than two hours a day, is referred to as 'sitting disease' among health professionals, and is associated with some major -- and perhaps surprising -- health problems, as well as an overall shorter life expectancy.

回想一下，每天我們有多少時間是坐在書桌旁、辦公室、會議室、教室、在家裏看電視玩遊戲，再算上在車裏或是其它交通工具上坐着的時間。據估計，把近幾年所有這些時間累積起來，平均每天有8小時是坐着的，還有研究顯示，實際上我們每天坐着的時間長達15個小時。如果每天睡覺8小時，就只剩下1小時是站立的。專家認爲，每天保持坐姿超過2個小時就是“久坐症”，這可能引發一些嚴重的健康問題，甚至會折壽。

's Ruining Your Posture

10.健康隱患

Poor posture is a headache -- literally. And a shoulder ache. And a neck ache. And we can't overlook the back problems associated with a sedentary lifestyle. You might be sitting too much, and during all the time spent seated, you might be sitting the wrong way. Sitting improperly not only causes tight muscles and muscle pain, it also increases your risk of developing an inflexible spine and herniated lumbar disks, as well as conditions such as kyphosis, which is a rounded or hunched upper back, and lordosis, which is a swayback.

毫不誇張地說，不良坐姿會引起頭痛、肩膀和脖子痠痛。我們要重視久坐引起的各種背部問題。你可能所有的時間都在坐着，或者坐姿錯誤。錯誤的坐姿不僅會使肌肉長期處於緊張狀態導致痠痛，還會增加罹患脊椎僵硬和腰椎間盤疾病、駝背和脊柱前彎症的風險。

So if slouching and slumping don't meet the gold standard of sitting, what does? Good posture means your body is well-aligned, and well-aligned means your weight is evenly distributed, your shoulders are aligned over your hips, hips over knees -- you get the idea. It's pretty much the opposite of slumping over your desk.

低頭和趴在桌子上的坐姿都達不到黃金坐姿的標準，那麼什麼樣的纔是達標的坐姿呢？身體平衡，體重分佈均勻，臀部均衡承受背部及肩膀的重量，膝蓋均衡承受臀部的重量。這與趴在桌子上的情況完全相反。

le Atrophy

9.肌肉萎縮

When you sit more frequently than you exercise, your muscles weaken – and quickly. A sedentary lifestyle causes what's called disuse atrophy (that's opposed to muscle atrophy due to neurogenic causes, such as muscular dystrophy). Basically, that means when you don't use your muscles you lose your muscles. Muscle fibers lose their flexibility and become stiff, they lose bulk and mass, and they gain fat storage instead of turning those fats into muscle energy.

當你經常性坐着不運動，肌肉就會迅速退化。久坐會引起廢用性肌萎縮（這不同於由於神經引起的肌肉萎縮，比如肌肉營養不良）。肌肉得不到鍛鍊基本上就會導致肌肉退化。肌肉纖維靈活性降低，變得僵硬，重量和體積都會減少，同時脂肪會在體內存積起來，無法轉換爲肌肉。

Additionally, when you're in a sitting position you're basically training your muscles to be better-suited for sitting. Your glutes and your leg muscles, for example, shorten compared to if you spent similar time standing -- and that means aches, pains and balance issues. Sitting weakens the muscles you use for posture and the abdominal, pelvic and spinal muscle groups, as well.

另外，當你坐着的時候，肌肉也會向更適合坐姿的方向發展。比如同樣的時間內，坐着時臀部和腿部的肌肉要比站立時的肌肉更短，這也就意味着肌肉會出現痠痛和平衡問題。久坐會使肌肉弱化，尤其是腹部、骨盆和脊柱的肌肉羣。

Weakens Your Bones

8.傷害骨骼

As many as half of adult Americans are affected by bone loss. Ten million live with osteoporosis, and even more -- about 43 million more -- have lost enough bone mass that they're at a high risk of developing osteoporosis, according to the National Osteoporosis Foundation. To strengthen your bones and prevent osteoporosis, you need to stand up. Bones need to support your weight -- or some weight -- regularly in order to stay strong; otherwise they lose their density and become brittle and weak.

幾乎近一半的美國成年人都會骨質流失。根據美國國家骨質疏鬆症基金會（the National Osteoporosis Foundation，NOF）的數據顯示，美國有一千萬人患有骨質疏鬆，更嚴重的是，四千三百多萬人流失了應需的骨量，他們都是患骨質疏鬆的高發人羣。爲了強健骨骼並預防骨質疏鬆，你需要站起來了！骨頭需要支撐全部或是部分的體重來保持強壯，否則會喪失密度而變得脆弱。

Daily walking will help you make strides against osteoporosis, as well as both weight-bearing exercises and resistance training. Exercises that put a little pressure on those bones keep bone loss at bay (and it'll also build muscles and keep you flexible, too).

每天散步、進行負重運動或抗阻力訓練可以幫助你遠離骨質疏鬆。鍛鍊對骨骼施加一定的壓力，以此來防止骨質流失（鍛鍊也可以強健肌肉，讓你的身體更加靈活）。

翻譯:鄭靜