建議：工作一小時(shí)，運(yùn)動(dòng)五分鐘

如果你是白領(lǐng)一族，每天都要坐在辦公桌前工作一天，那你就要警惕久坐給身體帶來的負(fù)面影響了。而應(yīng)對(duì)久坐最好的辦法就是每隔一小時(shí)運(yùn)動(dòng)五分鐘，這不僅能夠減輕久坐對(duì)身體的損傷，還能夠幫助白領(lǐng)們放松大腦，提高工作效率。

 

 

Spending hours a day sitting at a desk is known to have consequences for your health but, scientists now say just five-minute walking stints could counteract some of the risks.

眾所周知，一天在桌子前坐上數(shù)小時(shí)肯定不利于健康——但最近科學(xué)家發(fā)現(xiàn)，哪怕只是短短五分鐘的步行運(yùn)動(dòng)也能抵消部分消極影響。

In a new study, researchers found that taking brief, repeated breaks from work to stand up and move around has sustained benefits for your mood and energy levels.

新研究發(fā)現(xiàn)，若在工作間隙反復(fù)利用短暫時(shí)間站起來到處走動(dòng)的話，將對(duì)改變心情和補(bǔ)充精力大有裨益。

The effects of these microbouts of activity were found to last all day, and could even help to alleviate food cravings while you're at work.

同時(shí)，這“一小會(huì)兒”的提神效用可以持續(xù)一整天，甚至還有助于抑制工作期間的食欲。

"Office workers have been identified as one of the most vulnerable occupational groups for accumulating prolonged and uninterrupted sitting time", the authors explained in the study, published to the International Journal of Behavioral Nutrition and Physical Activity.

該研究發(fā)布在《國際行為營養(yǎng)與體力活動(dòng)期刊》上，作者稱，“辦公室職員一直都被視為體質(zhì)最弱最差的工作群體，因?yàn)槠溥B續(xù)坐在椅子上的時(shí)間實(shí)在太長(zhǎng)。”

And, this sedentary lifestyle increases the risks of diabetes, depression, and obesity, among other health concerns.

另外，這種久坐的生活方式也增加了患上糖尿病、抑郁癥和肥胖癥等各種疾病的風(fēng)險(xiǎn)。

To find out how different methods of activity effected workers, the team, including researchers from the University of Colorado Anschutz Medical Center and the Johnson & Johnson Human Performance Institute, investigated three movement conditions across 30 adults.

為了探究不同運(yùn)動(dòng)形式對(duì)職員的影響有何差異，來自美國科羅拉多大學(xué)安舒茨醫(yī)學(xué)中心和強(qiáng)生人類行為研究所的研究者組成團(tuán)隊(duì)，在30名成人中測(cè)試了三種不同活動(dòng)狀態(tài)的效果。

Participants were first given a number of tests to assess their health, along with self-perceived energy, mood, and appetite.

參與者事先接受了大量測(cè)試以評(píng)估他們的健康水平，包括自評(píng)精力水平、情緒狀態(tài)和食欲。

In one trial, the participants sat for 6 hours straight, getting up only to use the bathroom, according to the New York Times.

據(jù)《紐約時(shí)報(bào)》報(bào)道，一組實(shí)驗(yàn)的參與者們連坐六個(gè)小時(shí)，只在上廁所時(shí)起身過。

In another, they started the day with 30 minutes of moderate walking on a treadmill.

另一組實(shí)驗(yàn)中，他們一起床便先在跑步機(jī)上進(jìn)行30分鐘的中速步行鍛煉。

The third experiment called for six 5-minute microbouts of moderate intensity walking every hour.

第三組實(shí)驗(yàn)中，參與者被要求每小時(shí)進(jìn)行六次五分鐘的適度步行活動(dòng)。

The researchers monitored their stress hormone levels, and had participants rate their moods, energy, fatigue, and appetites throughout the day.

在實(shí)驗(yàn)過程中，研究者一直監(jiān)測(cè)他們的壓力荷爾蒙水平，并讓參與者對(duì)他們一天下來的心情、能量、疲勞感和食欲進(jìn)行自我測(cè)評(píng)。

These experiments revealed a number of benefits linked to the 5-minute activity sessions.

這些實(shí)驗(yàn)告訴我們，五分鐘的短時(shí)運(yùn)動(dòng)確實(shí)可以帶來許多益處。

The researchers also found that the effects of the microbouts surpassed those associated with an early workout, as the benefits of that type of activity wore off after some time.

研究者還發(fā)現(xiàn)，早晨集中運(yùn)動(dòng)的效果遠(yuǎn)低于短時(shí)運(yùn)動(dòng)，因其效用會(huì)在一段時(shí)間后逐漸消失。

Participants showed an increase in energy and vigor levels, along with "improved mood, decreased feelings of fatigue, and affected appetite", the authors noted.

參與者的能量值和活力都有所提高，同時(shí)“心情變好了，疲勞感有所減緩，對(duì)食欲也有一定影響”，文章作者寫道。

"Overall, microbouts of activity led to sustained effects along the day, while the effects of a single bout of activity performed early in the morning did not last throughout the day", they explain.

“總而言之，短時(shí)運(yùn)動(dòng)的效果可以持續(xù)一整天，但早晨的集中運(yùn)動(dòng)卻只會(huì)在早上發(fā)揮作用，并非全日見效。”他們解釋道。

Neither regimen was found to effect cognitive function, for better or worse.

而這兩種運(yùn)動(dòng)形式并不會(huì)對(duì)認(rèn)知功能造成任何影響，無論是消極的還是積極的。

But, the results suggest that, "even a little bit of activity, spread throughout the day, is a practical, easy way to improve well-being", study author Jack Groppel, co-founder of the Johnson & Johnson Human Performance Institute, told the New York Times.

但研究結(jié)果表示，“只要全天都堅(jiān)持活動(dòng)身體，哪怕只是短時(shí)運(yùn)動(dòng)也能便捷有效地提高幸福感，”本研究報(bào)告作者兼強(qiáng)生人類行為研究所聯(lián)合創(chuàng)始人杰克•格勒佩爾向《紐約時(shí)報(bào)》表示。

Though the study had its limitations, Dr. Groppel says "it's clear that moving matters".

盡管該研究仍有不足之處，但格勒佩爾認(rèn)為“起碼它明確地告訴我們，運(yùn)動(dòng)一定有其作用。”