如何讓保持良好坐姿,煥發活力保持健康

Stop for a second and notice the way you are sitting. Back curved, shoulders slumped, maybe legs crossed? For people who spend the day staring at a computer screen, this position is fairly typical. But what is it doing to your spine, if anything? Do we need to sit up straight to focus, like that mean math teacher once insisted? Here's some straight talk from one expert, Mladen Golubic, medical director for the Center for Lifestyle Medicine at Cleveland Clinic's Wellness Institute.
停下手裏的事情，注意一下你的坐姿吧！駝背、縮肩，說不定還翹着二郎腿？對於整天盯着電腦屏幕的人來說，這個姿勢相當典型。然而，如果這種坐姿會傷害你的脊柱呢？另外，我們真的必須坐直了才能集中精力嗎，就像小時候嚴厲的數學老師要求的那樣？克里夫蘭診所健康協會(Cleveland Clinic's Wellness Institute)生活方式醫療中心(Center for Lifestyle Medicine)的醫學主任穆雷登•戈盧比奇(Mladen Golubic)就坐姿問題暢談了自己的看法。

Degrees of Comfort
舒適的坐姿角度 Little research has been done on the best way to sit upright. One American meta study in 1999 concluded that sitting at an angle of 110 to 130 degrees was optimal for spine comfort. A Scottish study published in 2007 found that leaning back at 135 degrees is ideal to prevent back strain. While interesting, this sort of precision may be impractical for most people, Dr. Golubic says.
至今，圍繞最佳坐姿的研究仍寥寥可數。美國的一項於1999年進行的整合分析研究指出，身體軀幹和大腿呈100度至130度角的坐姿最能令脊柱放鬆。蘇格蘭的一項於2007年發表了論文的研究發現，角度爲135度的後仰坐姿對防止背部痠痛最爲有利。戈盧比奇博士表示，雖然這些研究令人頗感興趣，但對於大多數人來講，如此精確地拿捏坐姿角度或許並不可行。

Sitting to Death?
久坐傷身 His clinic sees patients with multiple chronic illnesses. Nearly all of them sit for long periods each day. The term Sedentary Death Syndrome was coined by the President's Council on Physical Fitness and Sports in 2002 to address the growing consequences of a seated lifestyle. 'There are studies on Sedentary Death Syndrome that show that sitting for hours can cause anything from lower back pain to high cholesterol, diabetes and obesity,' he says. In other words, no matter what position you're sitting in all day, it is pretty bad for you.
克里夫蘭診所治療過患有多種慢性疾病的病人。幾乎所有這類患者都是每天久坐不動。2002年，美國總統健康及運動委員會(President's Council on Physical Fitness and Sports)爲應對久坐的生活方式所帶來的日益嚴峻的問題創造了一個新詞──體力活動缺乏綜合症(Sedentary Death Syndrome)。戈盧比奇博士稱：“有關體力活動缺乏綜合症的研究表明，久坐數個小時可能引發腰痛、高膽固醇、糖尿病及肥胖症等多種疾病。”換句話說，不管用哪種坐姿整天坐着，對你的身體都頗爲有害。

The Perfect Pose
最佳坐姿 Body posture determines the efficiency of your breathing. 'Relaxed, straight sitting' -- with the core strong, shoulder blades active but not tight and spine erect -- 'expands your chest, allowing you to take in a larger breath . . . and you'll have more energy and focus,' Dr. Golubic says. To achieve this, sit away from the back of your chair so you don't slump, with your feet placed firmly on the ground. He sometimes sends patients home with a blue dot to put on their computer screens as a reminder to sit up straight and stretch and take a deep breath when they feel pain. There is also an app called PostureTrack that alerts users when they're slumping.
身體姿勢是對呼吸效果起決定性作用的因素。戈盧比奇博士說，“放鬆，坐直”──保持身體核心穩定、打開但別繃緊肩胛骨並挺直脊柱──“挺胸，深呼吸……你會感覺到更有活力，更能集中精力”。爲保持這樣的坐姿，你需要和椅背保持一定距離，以防止自己癱靠在椅子上，同時你的雙腳應該穩穩地踩在地上。有些時候，他會讓患者把一個藍色的圓點貼紙帶回家貼到電腦上，以此提醒患者在感覺到痠痛時，應該坐直、舒展身體並深呼吸。另外，有一款名爲PostureTrack的應用程序可以在用戶彎腰駝背時發出警報。

Slump to a Hump
彎腰駝背的害處 It's not as though slouching will give you a hunchback in a day, but 'if you do this day after day, and your muscles are not strong, the whole skeleton changes,' Dr. Golubic says. 'I'm not aware of any studies that look at the changes in the volume of organs like the liver and spleen when you sit straight or slump forward. But we do know that when you slouch, you project an attitude of depression and low motivation.' When you sit up straight, he adds, 'psychologically, your attitude is better.'
並不是說坐沒坐相會讓你在一天之內變成駝背，但戈盧比奇博士稱：“如果長此以往，你的肌肉又不夠強壯，你全身的骨骼就會變形。據我所知，還沒有哪項課題就人坐直時和駝背時內臟（如肝臟和脾臟）的體積變化進行過研究。但是我們知道的是，當你駝背時，你會傳遞出令人感覺你萎靡不振和情緒低落的信號。”他補充道，當你坐直時，“給人感覺你的心理狀態比較好”。

Core Message
腰痛發出的信號 If you're not used to sitting up straight, you may feel lower back pain -- an indicator that you need to strengthen your core and work on general fitness. Dr. Golubic almost always advises his patients to start yoga: 'The first thing we learn in yoga is how to sit properly.'
如果你還不習慣於直坐，你可能會感覺到腰痛──這說明你需要進行核心力量訓練並提高身體的綜合素質。基本上，戈盧比奇會建議所有的患者開始練習瑜伽：“在瑜伽課上，我們最先學習的就是正確的坐姿。”

Walk, Don't Sit
多走並避免久坐 The bottom line: How you sit is less important than how long you sit, Dr. Golubic says. He tries to get up from his desk often, doing 'walking meetings' with colleagues and taking phone calls outdoors. 'If you cannot walk,' he says, 'At least stand.' Subscribe to WSJ:
底線：戈盧比奇博士稱，坐姿如何遠不及坐的時間長短對身體的影響大。他本人會盡可能頻繁地離開書桌，和同事們“邊走路邊開會”，併到室外接打電話。他說：“如果你沒有條件走動，至少該多站站。”