蹦沙卡拉卡权志龙试听:【健康小助手】如何让一整天坐在桌前的你保持健康

 如何让一整天坐在桌前的你保持健康在科技发达的如今，人们不仅要长时间面对辐射大的电脑还要保持在桌前静坐，这样的工作性质让我们的健康深受其害。想要改变这种状态吗？快来看看专家提供的建议吧。   如何让一整天坐在桌子边的你保持健康Americans spend nearly eight hours a day sitting (and another four hours watching TV and playing computer games) according to a Harris poll conducted by the America On the Move Foundation. Now consider your own day. How many hours per day do you spend sitting at a desk, either in your office or at home?据美国哈里斯民意调查所进行的移动基础Move Foundation，美国人花了近一天八小时坐在（和另外四个小时看电视和玩电脑游戏）。现在想想你自己的一天，花几个小时坐在办公室还是在家里的书桌边？Chances are it's a pretty substantial amount of time. Between work and the endless number of things people now use computers for, you may easily be spending more time at your desk than anywhere else, which is why learning how to sit at a desk and still be healthy is so important.很有可能是一个相当可观的时间。人们现在使用电脑用于工作以及其他数之不尽的东西，你可以很容易地在你的办公桌比其他任何地方花费更多的时间，这就是为什么学习如何坐在桌前并保持健康如此重要了。The Downfalls of Sitting Too Much久坐的危害In general, sitting (whether at a desk, in the car or elsewhere) for too long is not a health-promoting thing to do. For one thing, it can cause you to gain weight. A study in the International Journal of Obesity and Related Metabolic Disorders found that those who had high daily levels of sitting (7.4 hours or more) were significantly more likely to be overweight or obese than those who reported low daily sitting levels (less than 4.7 hours a day).在一般情况下，坐着（无论是在办公桌，在车上或其他地方）太久不是促进健康的事情。一方面，它可以使你发胖。在一个与肥胖及相关代谢疾病的国际期刊的研究发现，那些每天坐的时间（7.4小时以上）的均显着比那些每天坐（小于四点七小时一天）的更可能超重或肥胖。A study in the American Journal of Preventive Medicine even found that the longer a man sits at a desk at work, the greater his chances are of being overweight.美国杂志Preventive Medicine 上一项研究发现人在工作中坐得越久，就更容易变胖。Sitting at a desk all day also puts you at risk of back pain, particularly if you sit with poor posture, leg cramps, tense muscles and, of course, boredom.整天坐在桌前也让你有背痛的风险，尤其是当你坐姿不良，腿抽筋，肌肉紧张还有无聊时。Healthy Tips for Sitting at Your Desk久坐的健康贴士Many of us don't have a choice and must work at a desk, at least for a portion of our day. During this time, use the following tips to keep your mind and body at their best.我们许多人都不得不一整天在桌前工作。在此期间，使用一下这些贴士能让你的身体和思维保持在最佳状态。Keep your body in a neutral position. This means that your joints are naturally aligned, reducing your risk of stress and strain on the muscles, tendons, and skeletal system and developing a musculoskeletal disorder (MSD), according to the Occupational Safety and Health Administration (OSHA). To achieve a neutral body position:保持你的身体在一个中立的立场。根据职业安全及健康管理局（OSHA）的研究资料，这意味着你的关节自然对齐，减少对肌肉、肌腱和骨骼系统的压力和预防肌肉骨骼疾病（MSD）的风险。为了实现一个中立机构的地位：Adjust your chair so your thighs are parallel with the floor.调整自己的椅子与地板平行。Choose a chair that supports your back, including the curve in your lower back (if not, place a rolled up towel or pillow behind your lower back for support).找把能靠背的椅子，椅背曲线要与自己的背部贴合，或者在你的背后卷条毛巾或放个枕头。Your hands, wrists and forearms should be in-line and roughly parallel to the floor.你的手、腰和手臂应该在一条线上与地板平衡。Your head should be in-line with the torso and at a level, balanced position (or just slightly forward).你的头部应该与身体保持平衡位置（或者稍稍前倾）。Your elbows should be close to your body, bent at a 90- to 120-degree angle.你的肘部应该靠近自己的身体，弯曲90到120的角度。Your shoulders should be relaxed and upper arms hanging naturally next to your body.你的肩膀应该放松，上臂自然挂在你的身体旁边。Your feet should be flat on the floor or supported by a footrest.你的脚应该平放在地板上或用一个脚凳支持。Your chair should be well-padded. 你的椅子要点的舒适些。Move around often. Your body can only tolerate being in one position for about 20 minutes before it starts to feel uncomfortable, according to the Mayo Clinic. About every 15 minutes, stand, stretch, walk around or change your position for at least 30 seconds.常常走动。Mayo Clinic指出，你的身体只能容忍被在同一个坐姿上大约20分钟，之后就开始感觉不舒服。大约每隔15分钟,站着,伸伸懒腰,四处走走或至少每30秒改变你的坐姿。Reduce repetitive movements. Movements that you repeat over and over (such as answering the phone or reaching for a book) can lead to strains and stress. Reduce unnecessary movements as much as possible by keeping items you use often within arm's reach and using tools, such as a phone headset, to reduce repetitive movements. You should also alternate the hand you use to operate your computer's mouse.减少重复动作。你重复了一遍又一遍的动作(例如接电话或拿书)很可能导致了具抗药性和压力造成的。尽可能地把你经常使用的工具,比如电话耳机,固定放在手臂够得到的地方,来减少不必要的运动以减少重复动作。你也应该交替使用双手操作电脑鼠标。Keep your computer monitor in a healthy position. This means directly in front of you, but at least 20 inches away. The top of the screen should be at or below your eye level, and it should be perpendicular to the window (to reduce glare), according to OSHA.保持你的计算机显示器在一个健康的位置。这意味着电脑直接在您的面前时至少20几英寸远。根据职业安全与卫生管理局OSHA建议，电脑界面的顶上方应该达到或者低于你的眼睛水平,应垂直于窗口(减少强光照射)。Look away from your computer screen often. Focusing on a computer screen for too long can lead to dry eyes and eye fatigue. Be sure to change your focus often, looking at a point in the distance, and blink regularly to keep your eyes moist.经常远眺。聚焦在电脑屏幕上停留太久会导致眼睛干涩和眼部疲劳。一定要改变你的注意力常,看着一个点上的距离,还有定期眨眼睛保持湿润。Use a document holder. It should be at the same height and distance as your computer monitor (holders mounted to the monitor are ideal).使用一个文件架。它应该与你电脑显示器在相同的高度和距离(架子最好安装在显示器上)。Keep your keyboard and other office accessories clean. Keyboards, phones and other office equipment are breeding grounds for germs. Desks themselves can even harbor more bacteria than a toilet seat!你的键盘及其他办公用品要保持干净。键盘、电话和其他办公室设备的孳生地细菌。书桌本身可能甚至比一个马桶座藏有许多细菌!Declutter your desk. About 40 percent of U.S. office workers say they are "infuriated" by too much clutter on their desks. Save yourself this mental strife by taking a few minutes each day to go through papers. Throw away those you don't need and file those you do.整理自己的桌子。大约有40%的美国办公室工作人员表示他们被“激怒”是由于太多杂物在他们的办公桌上。抽几分钟去看看报纸可以让自己心理好受些。扔掉那些你不需要的物品和文件。Don't keep junk food at your desk. The temptation is simply too high to eat the junk, and subsequently feel sluggish, tired or guilty. Instead, keep a supply of healthy snacks nearby to satisfy your hunger in a smart way. Great snack ideas include cut-up vegetables, a few nuts, fresh fruit, a hard-boiled egg, etc.不要把垃圾食物在你的书桌上。诱惑让你吃很多垃圾食品,随后感到怠惰,疲累或者是有罪恶感。相反,用健康的零食来充饥则是一个聪明的方法。好的小吃包括剪碎蔬菜,一些坚果、新鲜水果,一个熟鸡蛋等。Make your desk your own. While keeping away from too much clutter is good, adding a few items that mean something to you will make your desk more enjoyable to work at. Some items to consider include a few pictures of family or friends, a plant, inspirational posters or paintings for the wall, and any other mementos that make you feel good.让你的书桌有个性。保持书桌远离杂乱是好的,而在你的书桌上增添一些装饰对你更有意义，这会让你更加愉快的工作。考虑一些装饰物，比如几张家人或朋友的图片,一棵植物、富于灵感的海报或墙上的油画,和任何其他让你感觉快乐的纪念品。转摘：译文网 http://article.yeeyan.org/view/215969/189105