如果你是白领一族，每天都要坐在办公桌前工作一天，那你就要警惕久坐给身体带来的负面影响了。而应对久坐最好的办法就是每隔一小时运动五分钟，这不仅能够减轻久坐对身体的损伤，还能够帮助白领们放松大脑，提高工作效率。



Spending hours a day sitting at a desk is known to have consequences for your health but, scientists now say just five-minute walking stints could counteract some of the risks.

众所周知，一天在桌子前坐上数小时肯定不利于健康——但最近科学家发现，哪怕只是短短五分钟的步行运动也能抵消部分消极影响。

In a new study, researchers found that taking brief, repeated breaks from work to stand up and move around has sustained benefits for your mood and energy levels.

新研究发现，若在工作间隙反复利用短暂时间站起来到处走动的话，将对改变心情和补充精力大有裨益。

The effects of these microbouts of activity were found to last all day, and could even help to alleviate food cravings while you're at work.

同时，这“一小会儿”的提神效用可以持续一整天，甚至还有助于抑制工作期间的食欲。

"Office workers have been identified as one of the most vulnerable occupational groups for accumulating prolonged and uninterrupted sitting time", the authors explained in the study, published to the International Journal of Behavioral Nutrition and Physical Activity.

该研究发布在《国际行为营养与体力活动期刊》上，作者称，“办公室职员一直都被视为体质最弱最差的工作群体，因为其连续坐在椅子上的时间实在太长。”

And, this sedentary lifestyle increases the risks of diabetes, depression, and obesity, among other health concerns.

另外，这种久坐的生活方式也增加了患上糖尿病、抑郁症和肥胖症等各种疾病的风险。

To find out how different methods of activity effected workers, the team, including researchers from the University of Colorado Anschutz Medical Center and the Johnson & Johnson Human Performance Institute, investigated three movement conditions across 30 adults.

为了探究不同运动形式对职员的影响有何差异，来自美国科罗拉多大学安舒茨医学中心和强生人类行为研究所的研究者组成团队，在30名成人中测试了三种不同活动状态的效果。

Participants were first given a number of tests to assess their health, along with self-perceived energy, mood, and appetite.

参与者事先接受了大量测试以评估他们的健康水平，包括自评精力水平、情绪状态和食欲。

In one trial, the participants sat for 6 hours straight, getting up only to use the bathroom, according to the New York Times.

据《纽约时报》报道，一组实验的参与者们连坐六个小时，只在上厕所时起身过。

In another, they started the day with 30 minutes of moderate walking on a treadmill.

另一组实验中，他们一起床便先在跑步机上进行30分钟的中速步行锻炼。

The third experiment called for six 5-minute microbouts of moderate intensity walking every hour.

第三组实验中，参与者被要求每小时进行六次五分钟的适度步行活动。

The researchers monitored their stress hormone levels, and had participants rate their moods, energy, fatigue, and appetites throughout the day.

在实验过程中，研究者一直监测他们的压力荷尔蒙水平，并让参与者对他们一天下来的心情、能量、疲劳感和食欲进行自我测评。

These experiments revealed a number of benefits linked to the 5-minute activity sessions.

这些实验告诉我们，五分钟的短时运动确实可以带来许多益处。

The researchers also found that the effects of the microbouts surpassed those associated with an early workout, as the benefits of that type of activity wore off after some time.

研究者还发现，早晨集中运动的效果远低于短时运动，因其效用会在一段时间后逐渐消失。

Participants showed an increase in energy and vigor levels, along with "improved mood, decreased feelings of fatigue, and affected appetite", the authors noted.

参与者的能量值和活力都有所提高，同时“心情变好了，疲劳感有所减缓，对食欲也有一定影响”，文章作者写道。

"Overall, microbouts of activity led to sustained effects along the day, while the effects of a single bout of activity performed early in the morning did not last throughout the day", they explain.

“总而言之，短时运动的效果可以持续一整天，但早晨的集中运动却只会在早上发挥作用，并非全日见效。”他们解释道。

Neither regimen was found to effect cognitive function, for better or worse.

而这两种运动形式并不会对认知功能造成任何影响，无论是消极的还是积极的。

But, the results suggest that, "even a little bit of activity, spread throughout the day, is a practical, easy way to improve well-being", study author Jack Groppel, co-founder of the Johnson & Johnson Human Performance Institute, told the New York Times.

但研究结果表示，“只要全天都坚持活动身体，哪怕只是短时运动也能便捷有效地提高幸福感，”本研究报告作者兼强生人类行为研究所联合创始人杰克•格勒佩尔向《纽约时报》表示。

Though the study had its limitations, Dr. Groppel says "it's clear that moving matters".

尽管该研究仍有不足之处，但格勒佩尔认为“起码它明确地告诉我们，运动一定有其作用。”