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Watching your favorite show may sound likethe perfect Friday night for some, but you’re putting your health at risk afterjust a couple of episodes. You are literally sitting yourself to death. Sittingmore than 11 hours a day increases risk of premature death by 40 percent.Sitting is not really the new smoking, McLean Shane McLean, certified personaltrainer at Balance Guy Training, says. “This is obviously a bit of anexaggeration, but sitting will definitely not help you stay healthy in the longrun.”
对于有些人来说，在星期五的晚上看自己最喜欢的节目简直太完美了，但看完几集之后，你的身体就有危险了。你真的是在坐着等死。每天坐着的时间超过11小时，那么过早死亡的风险将会增加40%。坐着并不等于吸烟，Balance Guy Training的持证私人教练麦克莱恩·谢恩·麦克莱恩说道。“很明显，这有点夸张了，但长远看来，一直坐着真的无助于你保持健康。”
What is your goal?
你的目标是什么
If your goal is to maintain your generaloverall health, an hour of working out may be enough, according to studies.However, an hour of physical activity a day will not help you if you’re sittingall day and weight loss is your goal, Shane McLean, certified personal trainerat Balance Guy Training, says. “You can’t exercise for a bit and think you’regood.” Just like you can’t sit down and do nothing if you exercise on regularbasis. “This will undo some of the hard work you’ve been doing.” You have tostand up during the day and move as much as you can, McLean adds.
研究表明：如果你的目标是保持自己的整体健康，那一个小时的锻炼量就够了。但如果你一整天都坐着，并且你的目标是要减肥，那每天一个小时的运动就没多大用了，Balance Guy Training的持证私人教谢恩·麦克莱恩说道。“你不能只锻炼一小会儿就觉得自己很棒了。”就好像如果你定期锻炼的话，你是不能坐下来无所事事的。“这会让你之前的努力前功尽弃。”麦克莱恩补充说，你必须要尽可能多的站起来、动起来。
Get up every hour
每小时站起来一次
The body burns most calories while at rest,but in order to make it do so it’s important to stand up and walk as much asyou can throughout the day, McLean says. Don’t give your metabolism a chance toslow down. “Get up every hour to move around and do some stretches.” It’simportant to get that blood going through the body, he adds. You need tostretch your muscles in order to avoid injury next time you train.
休息的时候，身体会燃烧大部分的卡路里，但为了更好的燃烧热量，每天尽可能多的站起来走动走动也是很重要的，麦克莱恩说道。不要让你的新陈代谢有减速的机会。“每小时站起来走动走动，做做拉伸。”让血液流过整个身体是很重要的，他补充说。你需要拉伸自己的肌肉，这样下一次锻炼的时候就能避免受伤。
Keep it simple
简单就行
“Keep it as uncomplicated as possible,” McLean says. If the rules aresimple to follow, then it’s much easier to do something on regular basiswithout thinking much about it and make it a habit, he adds. Taking the stairsis common. You can do a lot of moves while sitting in a chair, which will helpincrease blood flow. Also, if you can, move your trash can and printer oranything else you use throughout the day away from your desk. This way you haveto get up each time you use them.
“尽可能的不要那么复杂，”麦克莱恩说道。如果规则十分简单容易遵循，那么不用想太多的定期做某件事并使其成为习惯应该是件更容易的事，他补充道。走楼梯就是常见的锻炼行为。坐在椅子上也可以做很多动作，这也有助于促进血液流通。此外，如果可以的话，把你整天要用的那些垃圾桶、打印机和其它东西放远一点，远离自己的办公桌。这样，每次你需要用的时候，你就会站起来了。
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