How To Get More Steps Into Your Day When You Have A Sedentary Job
“I don’t do health my friend. That’s now not what I do. I communicate approximately movement. Fitness is a small, small, small world, inside the universe of movement. I view it as a restricted global. A global with many issues. A polluted global…But honestly folks who practice movement in no way leave out anything. It was always there. It’s movement that I’m obsessed on.” ~ Ido Portal
“我的朋友，我不健身。那不是我做的。我談論運動。健身是運動宇宙中一個很小很小的世界。我認為這是一個有限的世界。一個有很多問題的世界。一個被污染的世界……但實際上練習運動的人不會錯過任何東西。它一直都在。這是我熱愛的運動。” ~ 伊多傳送門
Whatever enterprise you work in, you understand the aches and pains of staying in one region for too long. It’s a commonplace misconception that status all day is bodily greater tough than sitting all day. But with new data showing that our sedentary life have lasting poor affects, which one is right?
無論您從事什麼行業，您都知道在一個地方呆太久的痛苦。一個普遍的誤解是，整天站著比整天坐著更難。但隨著新數據顯示我們久坐不動的生活方式會產生持久的負面影響，哪一個是正確的？
It turns out, both sitting and standing all day can motive extreme health problems. The high-quality manner to live wholesome at paintings is to exchange. But how do you stay efficient while making sure to give your body what it desires? The answer is in movement.
事實證明，整天坐著和站著都會導致嚴重的健康問題。在工作中保持健康的最佳方式是輪換。但是，您如何在確保滿足身體所需的同時保持高效？答案在運動中。
THE OFFICE REVOLUTION
辦公室革命
There are definite upsides to our contemporary existence. You can get to wherein you’re going with out breaking a sweat, on your vehicle or by means of public delivery. We work indoors, as opposed to long, punishing hours in all weathers.
我們的現代生活有明確的好處。無論是乘坐汽車還是乘坐公共交通工具，您都可以毫不費力地到達目的地。我們在室內工作，而不是在所有天氣中長時間、懲罰性地工作。
But the effect that this sedentary lifestyle has had on our our bodies doesn’t advise that we’ve determined a manner to a more healthy workday. From long-time period outcomes due to slouching in the front of the table, eye strain, headaches, better ldl cholesterol, and even melancholy and insomnia, your office activity comes with plenty of pressure in your health.
但這種久坐不動的生活方式對我們身體的影響並不意味著我們已經找到了更健康的工作日。在辦公桌前無精打采、眼睛疲勞、頭痛、膽固醇升高，甚至抑鬱和失眠所造成的長期影響，你的辦公室工作會給你的健康帶來很大壓力。
DEMANDING PHYSICAL JOBS
要求苛刻的體力工作
Recent records could advocate that the trick is to make certain you’re standing more. Standing and treadmill desks in offices are considered a extremely good manner to preserve you from spending too much time sitting at a desk. And it's miles proper that finding methods to get your workout in is turning into easier, way to table-sized workout system, and a renewed interest in bodily health at the office.
最近的數據表明，訣竅是確保你站得更多。辦公室中的站立式辦公桌和跑步機辦公桌被認為是避免您花太多時間坐在辦公桌前的好方法。確實，由於桌面大小的健身設備以及對辦公室健身的新興趣，找到鍛煉身體的方法變得越來越容易。
But the reality is that status too much at work also can cause troubles. These could consist of:
但現實情況是，在工作中站得太多也會導致問題。這些可能包括：
Blood clots
血塊
Varicose veins
靜脈曲張
Bunions, corns, and other painful foot conditions
拇囊炎、雞眼和其他疼痛的足部疾病
Problems with posture
姿勢問題
Chronic pains, especially of the lower lower back and hips, leading to musculoskeletal problems
慢性疼痛，尤其是下背部和臀部的疼痛，導致肌肉骨骼疾病
Increased chance of coronary heart conditions
… and extra. 等等之類的
As you can see, there are upsides and disadvantages to each sitting and standing jobs. The takeaway seems to be that staying nevertheless in any activity will bring about the entirety from coronary heart troubles, musculoskeletal conditions, and even negatively effect your mental health.
如您所見，坐著和站著工作都有優點和缺點。外賣似乎是，在任何工作中保持不動都會導致心臟問題、肌肉骨骼疾病，甚至對你的心理健康產生負面影響。
So what choices do we have? Before making a decision to make a drastic career exchange for the sake of your health, do not forget these pointers for staying wholesome at the same time as at paintings, irrespective of whether or not you’re sitting or standing.
那麼我們有哪些選擇呢？在您決定為了您的健康而進行重大的職業轉變之前，請考慮這些在工作時保持健康的提示，無論您是坐著還是站著。
KEEP MOVING
持續移動
Based on the facts we've, the answer isn’t as reduce and dried as swapping sitting for standing and vice versa. Instead, work towards a greater bendy workplace, which includes both. If you need to be standing, try and live on the pass as you do it.
根據我們掌握的數據，答案並不像從坐著換成站著那樣簡單，反之亦然。相反，努力打造一個更靈活的工作場所，將兩者結合起來。如果您需要站立，請盡量保持移動。
Standing desks sound like a good idea in idea, however they come with some fitness dangers of their own. Treadmill desks are a good manner to preserve shifting and create a healthier workplace environment.
從理論上講，站立式辦公桌聽起來是個好主意，但它們本身也存在一些健康風險。跑步機辦公桌是保持運動和營造更健康辦公氛圍的好方法。
For extra stressful jobs, consisting of those inside the provider sector, keep a watch in your spoil instances, and whilst there’s a lull, choose to sit down, as opposed to standing in location.
對於要求更高的工作，例如服務行業的工作，請注意您的休息時間，當有空閒時，選擇坐著，而不是站在原地。
EAT SENSIBLY
Sticking to rapid food alternatives for your lunch smash just will increase your danger of heart conditions, high cholesterol and other fitness troubles. Choose healthful alternatives in your at-desk food and snacks, and try and convey a lunch from home, or suppose outdoor the takeout field. Does your office provide loose espresso? Remember to live hydrated. Cut down your caffeine, and drink more water rather. And take into account to take time to consume a healthful breakfast earlier than going into paintings!
在午休時間堅持吃快餐只會增加患心髒病、高膽固醇和其他健康問題的風險。為您的辦公桌用餐和小吃選擇健康的選擇，並嘗試從家裡帶午餐，或跳出外賣盒思考。你的辦公室提供免費咖啡嗎？記得保持水分。減少咖啡因，多喝水。記得在上班前花點時間吃一頓健康的早餐！
FIND WAYS TO WORK MOVEMENT INTO YOUR DAY
想辦法把運動融入你的一天
When it comes to staying wholesome, it’s the little alternatives that depend most. Finding ways to paintings movement into your time table can assist mitigate the results of staying in one function for too lengthy. There are lots of relatively creative methods to work motion into your workday. Try these, and find what works for you:
當談到保持健康時，最重要的是小選擇。找到將工作納入您的日程安排的方法可以幫助減輕在一個職位上呆太久的影響。有很多令人驚訝的創造性方式可以讓您在工作日開始工作。試試這些，找到適合你的：
Park in addition faraway from the constructing
Take the stairs
Invest in an beneath-the-desk elliptical system, a health ball or a wobble cushion
Take a walk at some point of your ruin
Every time you go to the rest room, drink a pitcher of water. This will not most
effective preserve you hydrated, but will also encourage frequent rest room breaks
- 每次上廁所，喝一杯水。這不僅可以讓您保持水分，還可以鼓勵經常上廁所
Use a productivity app: those time you while you operating on a selected undertaking, but give you regular 5-minute breaks as well. During these breaks, you can walk, stretch or maybe carry out a few mini-workout routines
- 使用生產力應用程序：這些時間你在處理特定任務時，但也給你定期的 5 分鐘休息時間。在這些休息時間，您可以步行、伸展身體，甚至進行一些小型鍛煉
Think approximately your work environment and in which you can reasonably include more movement into your agenda. It may not seem like much, however ensuring to maintain transferring can have a big impact through the years. Researchers have found out that preferably, you need to be incorporating motion into your workday every half-hour.
想想你的工作環境，以及在哪裡可以合理地將更多的運動納入你的日程安排。它可能看起來不多，但隨著時間的推移，確保繼續前進會產生巨大的影響。研究人員了解到，理想情況下，您應該每 30 分鐘將運動納入您的工作日。
TAKE SHORTER BREAKS MORE OFTEN
頻繁的進行更短的休息
Meal time with alarm clock, breakfast
帶鬧鐘的用餐時間，早餐
Whether you’re working a sitting or status job, how you're taking your breaks subjects. If you’re taking your destroy at your desk, chances are, you’re nevertheless running in work-mode, which means you’re not giving your frame or brain the damage it needs.
無論您是坐著工作還是站著工作，如何休息都很重要。如果你在辦公桌前休息，很可能你仍然在工作模式下工作，這意味著你沒有給你的身體或大腦提供所需的休息時間。
Longer breaks suggest less opportunity to recharge your brain. Instead of going for an hour-long meal spoil, speak to HR about taking shorter breaks, if your agenda will permit it.
更長的休息時間意味著更少的機會給你的大腦充電。如果您的日程安排允許，請與人力資源部討論兩次較短的休息時間，而不是進行一小時的用餐休息。
If you’re tied to the longer unmarried smash, make use of it. Distract yourself from work. If you’re in a sitting task, get up, take a walk. If you’re standing all day, make an effort to honestly sit (or lie) down, get off your toes, and recharge your thoughts.
如果您受制於較長的單次休息，請利用它。讓自己從工作中分心。如果你在做一個坐著的工作，站起來，走一走。如果你整天站著，花點時間真正坐下（或躺下），站起來，給你的大腦充電。
TAKE IN THE SCENERY
欣賞風景
Even in case your wreck includes sitting, there’s plenty of research that shows off the health advantages to time exterior. Time out of doors reduces strain, the results of infection, and chronic pain, or even boosts your immune machine.
即使您的休息涉及坐著，也有大量研究表明戶外時間對健康有益。外出時間可以減少壓力、炎症和慢性疼痛的影響，甚至可以增強您的免疫系統。
If you may discover a way to take your lunch break outside, or truly park in addition away, to get in your sparkling air and workout, it could assist deal with the troubles of being to your feet, or sitting in an office all day.
如果你能找到一種方法在外面吃午飯，或者乾脆把車停在更遠的地方，呼吸新鮮空氣和鍛煉身體，它可以幫助你解決站起來或整天坐在辦公室裡的問題。
MOST IMPORTANTLY: TALK TO YOUR EMPLOYER
最重要的是與你的雇主交談
Sometimes, staying on your feet, or spending hours hunched in front of a computer screen is unavoidable. A large mission is due, you’re gunning for a advertising, or you’re truly too busy to take breaks.
有時，站穩腳跟或在電腦屏幕前彎腰花幾個小時是不可避免的。一個大項目要到期了，你正在爭取升職，或者你只是太忙而沒有時間休息。
But that’s not constantly the case. Not transferring for a extended time is regularly now not essential in any respect, and sincerely no longer really worth the ability fitness problems. When you’re feeling overloaded, chained to your office, take some time to talk to HR.
但情況並非總是如此。長時間不動通常根本沒有必要，當然也不值得潛在的健康問題。當您感到超負荷，被束縛在辦公室時，請花時間與人力資源部交談。
Often a simple change inside the agenda can cause better effects, for you and your activity. After all, nobody desires chronic ache, a lower immune device, or pressure to impact your paintings. You’d be amazed how willing your place of job is to be bendy about your agenda, and your health issues. After all, you are your employers most valuable asset. As your fitness is yours.
對您和您的工作而言，通常對時間表進行簡單的更改就可以帶來更好的結果。畢竟，沒有人希望慢性疼痛、免疫系統降低或壓力影響您的工作。您會驚訝於您的工作場所願意靈活地安排您的日程安排和您的健康問題。畢竟，你是你雇主最寶貴的資產。因為你的健康是你的。
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