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心脏病学家；心脏病科医师。group warns.

[2] The American Heart Association2国心脏协会，心脏病学领域比较重要的协会之一，致力于心脏病和卒中的预防与治疗，提供相关继续教育、流行病学年度报告。(AHA) also says that too many people are spending far too much time on chairs and sofas, period3period没有了（强调话已讲完）；就是这么回事。.

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

某顶尖心脏病专家团队告诫人们，即使定期锻炼，久坐仍然会对心脏产生不利影响。

[2]美国心脏协会同样表示，现如今许多人在椅子和沙发上久坐不起，事实就是这样。

[3]“基于已有的证据，我们发现在美国，成年人每天久坐不动的时间长达6至8个小时。”该协会执笔这份新报告的专家组长德博拉·罗姆·扬表示。

[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]年龄越大，问题越严重。“60岁以上的人一天有8.5到9.6个小时坐着不动。”扬在美国心脏协会的一次新闻发布会上说道。扬在南加州凯萨医疗机构负责主持行为领域的研究。

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

[6] “Don’t be a ‘sitting duck6sitting duck易被击中的目标；易被欺骗的对象。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延长的；拖延的。sedentary time could negatively impact the health of your heart and blood vessels,”Young explained.

[5]一位心脏病专家认为美国心脏协会的新发现并非不经之谈。

[6]来自纽约州米尼奥拉温斯洛普大学医院心血管保健医疗中心的主任芭芭拉·乔治医生劝诫人们道：“不要坐以待毙，沦为心血管疾病的猎物。一定要多动，少坐。”

[7]她表示：“所有研究都表明，在每天适度运动30分钟的基础上，多动一动可以有效降低罹患心脏疾病和其他致命疾病的风险。”

[8]美国心脏协会称，越来越多的证据都证实了他们的观点——就其本身而言，锻炼并不足以抵消久坐所带来的负面影响。

[9]“不管参加多少体育活动，长时间久坐不动都会危害心脏和血管健康。”扬解释道。

[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胰岛素。sensitivity (linked to diabetes) and a higher risk of death from any cause, according to the new statement.

[10]而且美国心脏协会称，久坐的危害并不仅仅局限于心脏疾病。根据他们的最新研究，如若经常长时间静坐不动，身患糖尿病、胰岛素敏感度（与糖尿病相关）受损和其他致命疾病的风险都会随之提高。

[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勉强塞入，填满。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] 产生这种影响的确切机制尚不清楚。

“久坐时长的许多重要指标，目前还尚待了解。”扬表示。她强调称：“已有的各种研究只是为人们的健康指出了趋势，但并没有厘清其中的因果关系。”

[12]“目前，我们还不清楚究竟坐多久会有损健康。所以最好的建议就是——少坐多动。”她补充道。

[13]究竟该“动”多久呢？据美国心脏协会表示，人们应该每天至少坚持适度或者剧烈运动30分钟，从而实现每周150分钟适度运动或者75分钟剧烈运动的目标。该协会在其报告中指出，这种锻炼方式要比每周花上一至两天集中锻炼更为健康。

[14]但美国心脏协会指出，人们是否就应该以简单运动或者适度和激烈的体育活动完全取代长时间静坐，目前还没有定论。

[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开始（做某事），使（某活动、谈话）开始起来。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]“我们仍然需要开展许多相关的研究，”扬说道，“美国心脏协会的报告非常重要，因为它为相关研究打开了局面，并且指出了久坐与心脏及身体健康之间可能存在的密切关系。但现在提出结论性的建议还为时尚早，现在更应该提倡美国人‘少坐，多动’。”

[16] Dr. Suzanne Steinbaum is a preventive cardiologist at Lenox Hill Hospital12纽约勒诺克斯山医院，美国犹太保健集团（Northwell Health）旗下医院之一，坐落于纽约市曼哈顿上东区。犹太保健集团成立于1997年，前身是长岛北岸犹太保健集团（North Shore-Long Island Jewish Health System），目前是纽约州最大的医疗保健服务提供者。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解毒剂；解药；矫正方法。[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]苏珊娜·斯坦鲍姆博士是纽约勒诺克斯山医院一名心脏病预防专家。她表示，基于现有的发现，她赞同久坐并非仅仅是缺乏运动这种说法。

[17]“危害的真正根源在于我们静坐的时长，而与解药（如锻炼）是否存在无关。”斯坦鲍姆说道。

[18]此外，社会的发展是鼓励人们多坐，她补充道。

“现如今，不管是日常通勤、交通出行、电脑办公，还是我们在闲暇时看电视、玩电脑，我们生活中所涉及的主要活动都要求我们少动。”斯坦鲍姆称，“从社会学层面而言，我们在生产和娱乐的过程中通常都追求最少的劳动投入，而不是要求保持活动状态。”

[19]乔治从她的角度提供了几条建议，希望帮助降低久坐可能带来的危害：

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固定电话。.

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. ■

白天每坐半小时就花1到3分钟保持站立（比静坐多消耗1倍卡路里）或者四处走动。

看电视或者网上办公时站立或同时做运动。

乘坐公共交通工具时主动让座，享受从高处而不是低处察看人群。

使用手机或固话时，边走边说而不是坐着交谈。

工作中尝试移动会议（你会更为专注、工作效率会更高）。

如果你的工作需要整天都坐着，在手机上定个闹钟（低音量），提醒自己至少每隔两个小时站起来几分钟。伸伸懒腰、活动筋骨或者散散步。

每天在前一天的基础上减少15到20分钟静坐的时间，争取最终实现一天（12小时）减少2到3个小时静坐时间。□