Even If You Exercise, Too Much Sitting Time Is Bad

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Even if you exercise regularly, too much sitting can still be bad for your heart, a leading cardiologists1cardiologists心臟病學家；心臟病科醫師。group warns.

[2] The American Heart Association2國心臟協會，心臟病學領域比較重要的協會之一，致力于心臟病和卒中的預防與治療，提供相關繼續教育、流行病學年度報告。(AHA) also says that too many people are spending far too much time on chairs and sofas, period3period沒有了（強調話已講完）；就是這么回事。.

[3] “Based on existing evidence, we found that U.S. adults are sedentary4sedentary久坐的；靜坐的。for about six to eight hours a day,” said Deborah Rohm Young, chair of the AHA panel5panel專門小組。that wrote the new advisory.

某頂尖心臟病專家團隊告誡人們，即使定期鍛煉，久坐仍然會對心臟產生不利影響。

[2]美國心臟協會同樣表示，現如今許多人在椅子和沙發上久坐不起，事實就是這樣。

[3]“基于已有的證據，我們發現在美國，成年人每天久坐不動的時間長達6至8個小時。”該協會執筆這份新報告的專家組長德博拉·羅姆·揚表示。

[4] The problem only gets worse with age. “Adults 60 years and older spend between 8.5 to 9.6 hours a day in sedentary time,” Young said in an AHA news release. She directs behavioral research at Kaiser Permanente Southern California.

[4]年齡越大，問題越嚴重。“60歲以上的人一天有8.5到9.6個小時坐著不動?！睋P在美國心臟協會的一次新聞發布會上說道。揚在南加州凱薩醫療機構負責主持行為領域的研究。

[5] One heart specialist said the new stance is justif i ed.

[6] “Don’t be a ‘sitting duck6sitting duck易被擊中的目標；易被欺騙的對象。for cardiovascular disease’—move more, sit less,” said Dr. Barbara George, director of the Center for Cardiovascular Lifestyle Medicine at Winthrop-University Hospital in Mineola, N.Y.

[7] “All studies are indicating that moving more throughout the day—in addition to getting the recommended 30 minutes of moderate activity on a daily basis—is necessary to lower one’s risk of heart disease and other causes of mortality,” she said.

[8] According to the AHA, the new statement reflects growing evidence that, on its own, exercise isn’t enough to counter sitting’s unhealthy effects.

[9] “Regardless of how much physical activity someone gets, prolonged7prolonged延長的；拖延的。sedentary time could negatively impact the health of your heart and blood vessels,”Young explained.

[5]一位心臟病專家認為美國心臟協會的新發現并非不經之談。

[6]來自紐約州米尼奧拉溫斯洛普大學醫院心血管保健醫療中心的主任芭芭拉·喬治醫生勸誡人們道：“不要坐以待斃，淪為心血管疾病的獵物。一定要多動，少坐?！?/p>

[7]她表示：“所有研究都表明，在每天適度運動30分鐘的基礎上，多動一動可以有效降低罹患心臟疾病和其他致命疾病的風險。”

[8]美國心臟協會稱，越來越多的證據都證實了他們的觀點——就其本身而言，鍛煉并不足以抵消久坐所帶來的負面影響。

[9]“不管參加多少體育活動，長時間久坐不動都會危害心臟和血管健康。”揚解釋道。

[10] And sitting impacts more than just heart disease risk, the AHA said. A sedentary lifestyle may also be associated with an increased risk of diabetes8diabetes 糖尿病。,impaired insulin9insulin胰島素。sensitivity (linked to diabetes) and a higher risk of death from any cause, according to the new statement.

[10]而且美國心臟協會稱，久坐的危害并不僅僅局限于心臟疾病。根據他們的最新研究，如若經常長時間靜坐不動，身患糖尿病、胰島素敏感度（與糖尿病相關）受損和其他致命疾病的風險都會隨之提高。

[11] The exact mechanisms behind the effect aren’t yet clear.

“There are many important factors we don’t understand about sedentary time yet,” Young said. She stressed that,“the types of studies available identify trends but don’t prove cause and effect.”

[12] “We don’t have information about how much sedentary behavior is bad for health—the best advice at this time is to ‘sit less and move more,’” she added.

[13] How much more? According to the AHA, people should try to get at least 30 minutes of moderate to vigorous exercise a day to reach the recommended 150 minutes of moderate exercise or 75 minutes of vigorous exercise a week. That’s healthier than trying to cram their weekly exercise into10cram into勉強塞入，填滿。one or two days, according to the statement.

[14] And it’s not yet clear if people should replace prolonged inactivity with simple movement or moderate to vigorous physical activity, the AHA said.

[11] 產生這種影響的確切機制尚不清楚。

“久坐時長的許多重要指標，目前還尚待了解?！睋P表示。她強調稱：“已有的各種研究只是為人們的健康指出了趨勢，但并沒有厘清其中的因果關系。”

[12]“目前，我們還不清楚究竟坐多久會有損健康。所以最好的建議就是——少坐多動?！彼a充道。

[13]究竟該“動”多久呢？據美國心臟協會表示，人們應該每天至少堅持適度或者劇烈運動30分鐘，從而實現每周150分鐘適度運動或者75分鐘劇烈運動的目標。該協會在其報告中指出，這種鍛煉方式要比每周花上一至兩天集中鍛煉更為健康。

[14]但美國心臟協會指出，人們是否就應該以簡單運動或者適度和激烈的體育活動完全取代長時間靜坐，目前還沒有定論。

[15] “There’s a lot of research that we need to do,” Young said. “This statement is important because it starts the ball rolling11start the ball rolling開始（做某事），使（某活動、談話）開始起來。and suggests sedentary behavior may play an important role in heart health and more. But, it’s too early to make conclusive recommendations other than to encourage Americans to‘sit less, move more.’ ”

[15]“我們仍然需要開展許多相關的研究，”揚說道，“美國心臟協會的報告非常重要，因為它為相關研究打開了局面，并且指出了久坐與心臟及身體健康之間可能存在的密切關系。但現在提出結論性的建議還為時尚早，現在更應該提倡美國人‘少坐，多動’?！?/p>

[16] Dr. Suzanne Steinbaum is a preventive cardiologist at Lenox Hill Hospital12紐約勒諾克斯山醫院，美國猶太保健集團（Northwell Health）旗下醫院之一，坐落于紐約市曼哈頓上東區。猶太保健集團成立于1997年，前身是長島北岸猶太保健集團（North Shore-Long Island Jewish Health System），目前是紐約州最大的醫療保健服務提供者。in New York City. She agreed that, based on the evidence, sitting is more than just a “lack of moving.”

[17] “The real risk simply comes down to the amount we sit, without there being a true antidote13antidote解毒劑；解藥；矯正方法。[such as exercise],” Steinbaum said.

[18] Still, society has evolved to encourage sitting, she added.

“Our lives have become focused around activities requiring us to be still—whether it be commuting or transportation, our computers, or the television or computer in our leisure time,”Steinbaum said. “Sociologically, instead of being active to be productive or to have enjoyment, our productivity and fun often requires minimal exertion.’

[19] For her part, George offered up some tips to help minimize sitting and the health dangers it may cause:

[16]蘇珊娜·斯坦鮑姆博士是紐約勒諾克斯山醫院一名心臟病預防專家。她表示，基于現有的發現，她贊同久坐并非僅僅是缺乏運動這種說法。

[17]“危害的真正根源在于我們靜坐的時長，而與解藥（如鍛煉）是否存在無關?！彼固辊U姆說道。

[18]此外，社會的發展是鼓勵人們多坐，她補充道。

“現如今，不管是日常通勤、交通出行、電腦辦公，還是我們在閑暇時看電視、玩電腦，我們生活中所涉及的主要活動都要求我們少動?！彼固辊U姆稱，“從社會學層面而言，我們在生產和娛樂的過程中通常都追求最少的勞動投入，而不是要求保持活動狀態?！?/p>

[19]喬治從她的角度提供了幾條建議，希望幫助降低久坐可能帶來的危害：

Take a one- to three-minute break every half-hour during the day to stand(which burns twice as many calories as sitting) or walk around.

Stand or exercise while watching TV or working on the computer.

Give up your seat on public transportation and enjoy the people watching from above rather than below.

“Walk and Talk” rather than “Sit and Speak” while talking on cell phones or land lines14land line固定電話。.

Introduce walking meetings to the work calendar (you’re more productive and less distracted).

If you sit at your job all day long, set an alarm on your cell phone (on low) to remind yourself to stand up at least every 2 hours for more than a minute at a time. Stretch, bend or take a short walk.

Gradually reduce daily sitting time by 15 to 20 minutes per day, aiming for two to three fewer sedentary hours over a 12-hour day. ■

白天每坐半小時就花1到3分鐘保持站立（比靜坐多消耗1倍卡路里）或者四處走動。

看電視或者網上辦公時站立或同時做運動。

乘坐公共交通工具時主動讓座，享受從高處而不是低處察看人群。

使用手機或固話時，邊走邊說而不是坐著交談。

工作中嘗試移動會議（你會更為專注、工作效率會更高）。

如果你的工作需要整天都坐著，在手機上定個鬧鐘（低音量），提醒自己至少每隔兩個小時站起來幾分鐘。伸伸懶腰、活動筋骨或者散散步。

每天在前一天的基礎上減少15到20分鐘靜坐的時間，爭取最終實現一天（12小時）減少2到3個小時靜坐時間。□