久坐折壽 我們來教你上班時怎麼抓住一切機會動起來

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.

我們經常看到創業者和高管爲了創造、發展和維持自己的公司，在桌子前面一坐就是10到12個小時（甚至更多）。努力工作往往能帶來商業成功，但久坐卻會帶來負面的後果。

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，有幾項研究指出了久坐的危險後果。德國研究人員的一項研究發現，久坐的危害與吸菸相當，會增加患糖尿病、心臟病甚至某些癌症的風險。而且，每多坐兩個小時，風險就會持續累積。

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.

美國《國家癌症學會雜誌》最近發佈的一篇評論文章確認，久坐有致命危害，有可能導致患結腸癌的風險增加24%，患子宮內膜癌的風險增加32%，患肺癌的風險增加21%。最糟糕的是，即使體育鍛煉也無法逆轉久坐行爲的有害影響。

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.

創業者或許會被這些信息嚇到，或者做出簡單的改變，應對這些風險。我的口頭禪一直都是：“改變你的生活，而不是生活方式。”成功的創業者不可能終止自己的生意或開始減少工作。他們要經營一家公司！相反，他們應該設法將健康和健身融入到日常工作當中。

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.

關鍵是要動起來。人類的身體結構，並不是爲了讓我們一整天都躬身坐在辦公桌或電腦前面而設計的。針對因久坐而患病和出現背部問題的人羣所做的統計數據顯示，久坐對血液循環、呼吸和姿勢具有負面影響。如果再加上久坐導致的營養不良和肥胖，這種負面影響就會更加嚴重。此外還有精神方面：缺乏運動會加重疲勞，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於你將運動融入日常工作之中：

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 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.

一種新的運動坐姿可以幫助你在工作的同時保持移動，燃燒卡路里。Swopper辦公椅既可以幫助保持適當的坐姿，同時允許使用者彈跳、移動、休息和搖晃。相對於久坐，每天坐着移動對健康有深遠的累積效應，同時還能改善情緒、頭腦清晰度、專注度，而且有助於提高身體活力。新型muvman座椅是現代職場的理想選擇。

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 it helps manage stress and fires up creativity.

一邊參加電話會議，一邊繞着辦公室走。這不僅有助於身體健康，還有助於釋放壓力，激發創造力。

3. Move every hour

3. 每隔一個小時動一動

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.

用手機設置振鈴或在電腦上設置提醒，每工作一個小時起來伸展一下身體，走到最近的複印機或倒一杯水。

4. Take 10-minute exercise breaks

4. 進行十分鐘的鍛鍊

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.

公司老闆很難有時間進行30分鐘的鍛鍊或去健身房。他們可以抓緊十分鐘的間隔，在辦公室裏鍛鍊。可以做的動作非常簡單，比如站起來再坐到椅子上，連續50次；旋轉胳膊向前向後各100次；做10到15個桌上俯臥撐和靠牆下蹲。

5. Alter your behaviors

5. 改變你的行爲

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.

在不改變你的日常活動前提下，找機會多走動。 將車停在停車場附近，下車步行一段距離。走樓梯而不是電梯，站起來走到文件櫃，而不是坐在椅子上滑過去，或親自去找同事，而不是給他們發電子郵件。