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新闻原文：

上班，坐着；

下班，坐着；

累了，坐着；

不累，坐着；

对于大多数都市打工人来说，除了睡觉以外，一天中有70至80%的时间都是坐着的，算下来就是十几个小时。

我们都知道「久坐不动」对身体不好，比如容易腰酸、背痛、得颈椎病。但实际上，「坐」出来的健康危害远比想象的还要严重。

当坐着时，机体所有部位都失去了刺激，从骨骼、循环到新陈代谢系统都处于静息状态。

鉴于早期人类以狩猎采集为生，人体这部「机器」也是为此而设计的，所以动辄几小时不动、缺乏锻炼的现代生活方式就与出厂设置严重相悖了。

研究表明，整天坐着不动会诱发代谢综合征，导致肥胖过度、腹部脂肪堆积、高血压、糖尿病和血脂异常等，也会提高罹患心血管疾病和癌症致死（尤其是结肠癌、乳腺癌）的风险。

特别是35岁以上的久坐少动者的脑梗塞发病几率比经常运动者要高136%，脑出血发病率高220%。

坐得太多和太久还会使人脑供血不足，加重乏力、失眠、记忆力减退并增大患老年性痴呆症的可能性。

长时间伏案工作的人也是腰椎间盘突出症、死臀综合征的高发人群，更不用说便秘、痔疮、前列腺炎这些疾病隐患在上班族中有多普遍了。

因此，世界卫生组织早已将久坐列为十大致死致病元凶之一，危害仅次于吸烟，每年因长期坐着而死亡的人就有200多万。

这种现代文明病正在无声无息地侵蚀大众健康，被称为「最温柔的慢性自杀」。

对于可能没有时间、精力或意愿进行每日锻炼的打工人来说，有没有什么方法可以兼顾工作和健康呢？

其实只要完成一个简单易行的动作即可获得显著的健康收益：

站起来。

结果发现，地球重力对于人体有重要的治愈作用。站着办公能提升心率、减少心肌代谢疾病风险并为肌肉骨骼提供保护。

在控制血糖方面的效果尤为显著，午饭后站立办公可有效降低血糖峰值并在整个下午都保持较低水平。

这也非常有助于保持身材。连续站着办公一年（以每天2小时计算）所燃烧的卡路里总和相当于跑了10场马拉松。

而且站着的工作效率比坐着要高45%，对改善情绪、减少疲劳感以及提高夜间睡眠质量方面的精神健康益处也不容忽视。

随着近些年来大众健康意识增强，能够满足坐立结合办公模式的升降办公桌也流行起来，不少知名大厂也将其作为工位标配。

目前市面上的升降桌种类大致有桌上升降台、手摇式升降桌和电动式升降桌三种。

前两款在电动升降桌出现后已经不再是主流产品，但也不失为预算内不错的替代品。

久坐应该避免，但站立也要适度而行。

站立时间过长也会给膝盖、臀部和双脚带来压力，这可能会引起疼痛；另外就是血液聚集到下肢静脉会导致腿部浮肿，甚至是静脉曲张。

需要注意的是，久坐对于身体的负面影响深远，光靠站立可能无法抵消其对身体所造成的伤害。

想要全面改善健康状况，更关键的还是要动起来，而且是经常动起来。

2021年「英国运动医学杂志」上的一项研究指出，每坐1小时进行3分钟中等（如快走、慢跑、骑车、爬楼梯等）至剧烈运动（如跳绳、球类、跳舞等）或12分钟轻度运动（如逛街、散步等），是改善健康和降低早亡风险的最佳方式。

搭配跑步机/走步机/自行车等健身器械的立式办公桌就是专为「有心锻炼而时间不足」的人士准备。

只是这种设备需要适应一段时间，刚开始使用时打字和思考能力可能会受到一定影响。

如果没有条件进行站立办公，多爬楼梯、少坐电梯；站着进行小组讨论；离开工位走到外面去接电话；犯困时起来伸两个懒腰、走动一下而不是用浓茶或者咖啡来压制...这些不需要费太多力气的日常活动也能对远离久坐造成的危害起到一定的作用。

下班回家后也一样，经常提醒自己站起来活动一下，不要再躺床上或者瘫沙发上刷手机、看电视一动不动了。

其实只要充分利用好碎片化时间做出一个小小的改变，就会为生活带来巨大的影响。

久坐不动对健康非常不利，只是大多数人因为这样那样的原因，都难免有这一「恶习」。

但朋友们，身体是革命的本钱，每一种消耗都暗中标好了价格，所以再忙再累也要对自己的健康负责。

其实不需要特意花费多少时间和金钱，只要「少坐多站」就能帮助我们改善健康。

无论如何，你都应该至少为保养自己做到这一件小事，否则也实在太摆烂了。

赶紧离开座位，起来活动活动吧！

新闻译文：

Working, sitting;

After work, sit still;

Tired, sit still;

Not tired, sitting down;

For most urban workers, apart from sleeping, 70 to 80% of the day is spent sitting, which amounts to over ten hours.

We all know that sitting still for a long time is not good for the body, such as being prone to lower back pain, back pain, and cervical spondylosis. But in reality, the health hazards of sitting out are far more serious than imagined.

When sitting, all parts of the body lose their stimulation, from bones, circulation to metabolic systems, and are in a resting state.

Given that early humans relied on hunting and gathering for their livelihoods, and the human body was also designed for this purpose, the modern way of life, which often required several hours of inactivity and lack of exercise, seriously contradicted the factory settings.

Research shows that sitting still all day can induce metabolic syndrome, leading to obesity, abdominal fat accumulation, hypertension, diabetes and dyslipidemia. It also increases the risk of cardiovascular disease and cancer death (especially colon cancer and breast cancer).

In particular, the incidence of cerebral infarction in sedentary and sedentary people over 35 years old is 136% higher than that in people who often exercise, and the incidence rate of cerebral hemorrhage is 220% higher.

Sitting too much and for too long can also lead to insufficient blood supply to the brain, exacerbating fatigue, insomnia, memory loss, and increasing the likelihood of developing senile dementia.

People who work at their desks for long periods of time are also a high-risk group for lumbar disc herniation and dead buttocks syndrome, let alone the prevalence of diseases such as constipation, hemorrhoids, and prostatitis among office workers.

Therefore, the World Health organization has long listed sedentary behavior as one of the top ten deadly diseases, second only to smoking, with over 2 million deaths caused by prolonged sitting each year.

This modern civilization disease is silently eroding public health, known as the "gentlest form of chronic suicide.".

Is there any way for working people who may not have the time, energy, or willingness to exercise daily to balance work and health?

In fact, completing a simple and easy action can yield significant health benefits:

Stand up.

It was found that the gravity of the Earth has an important therapeutic effect on the human body. Standing while working can increase heart rate, reduce the risk of myocardial metabolic diseases, and provide protection for muscles and bones.

The effect on controlling blood sugar is particularly significant, and standing up after lunch can effectively reduce the peak blood sugar and maintain a low level throughout the afternoon.

This is also very helpful in maintaining one's figure. The total number of calories burned while working continuously for a year (calculated as 2 hours per day) is equivalent to running 10 marathons.

Moreover, the work efficiency of standing is 45% higher than sitting, and the mental health benefits of improving mood, reducing fatigue, and improving nighttime sleep quality cannot be ignored.

With the increasing awareness of public health in recent years, elevated desks that can meet the combination of sitting and standing office modes have become popular, and many well-known large factories have also made them a standard workstation configuration.

At present, there are roughly three types of lifting tables on the market: table lifting and lowering tables, hand cranked lifting tables, and electric lifting tables.

The first two are no longer mainstream products after the emergence of electric lift tables, but they are also good substitutes within the budget.

Long periods of sitting should be avoided, but standing should also be done in moderation.

Standing for too long can also bring pressure to the knees, buttocks, and feet, which may cause pain; Additionally, the accumulation of blood in the lower limb veins can lead to leg swelling, even varicose veins.

It should be noted that prolonged sitting has a profound negative impact on the body, and standing alone may not be able to offset the harm it causes to the body.

To comprehensively improve one's health, it is even more crucial to be active and to do so regularly.

A study in the 2021 British Journal of Sports medicine found that performing 3 minutes of moderate to vigorous exercise (such as brisk walking, jogging, cycling, climbing stairs, etc.) or 12 minutes of light exercise (such as skipping rope, ball games, dancing, etc.) every 1 hour of sitting is the best way to improve health and reduce the risk of premature death.

A standing office desk paired with fitness equipment such as a treadmill/walking machine/bicycle is specifically designed for those who are willing to exercise but have limited time.

However, this type of device needs to adapt for a period of time, and typing and thinking abilities may be affected at the beginning of use.

If there are no conditions for standing office, climb more stairs and take fewer elevators; Standing for group discussion; Leave the workstation and go outside to answer the phone; When feeling sleepy, get up and stretch your waist, walk around instead of using strong tea or coffee to suppress These daily activities that do not require too much effort can also have a certain effect on avoiding the harm caused by prolonged sitting.

After work and returning home, it's the same. I often remind myself to stand up and move around, not to lie in bed or sit on the couch, brush my phone, or watch TV without moving.

In fact, as long as fragmented time is fully utilized and a small change is made, it will have a huge impact on life.

Sitting still for a long time is very detrimental to health, but most people inevitably have this bad habit for various reasons.

But my friends, the body is the capital of revolution, and every expenditure is secretly priced, so no matter how busy or tired you are, you must take responsibility for your own health.

Actually, there is no need to spend a lot of time and money intentionally. As long as we sit less and stand more, it can help us improve our health.

Anyway, you should at least do this small thing to take care of yourself, otherwise it would be too extravagant.

Hurry up and leave your seat, get up and get active!

句子分析1：

In fact, as long as fragmented time is fully utilized and a small change is made, it will have a huge impact on life.

句子成分分析：

[In fact], as long as fragmented time is [fully] utilized || and a small change is made, || it will have a huge impact [on life].

句子语法结构详解：

(made 为 make 的过去分词。)

* as long as 引导条件状语从句。
* fragmented 为过去分词作定语
* utilized 为谓语，采用一般现在时和被动语态。
* and 为并列连词，连接并列句。
* made 为谓语，采用一般现在时和被动语态。
* it 开头为陈述句。
* have 为谓语，采用一般将来时。
* will 为情态动词。is 为助动词。a 为不定冠词。

相关语法知识:
   状语从句
   过去分词
   时态
   被动语态
   并列连词
   助动词 | 情态动词

句子相关词汇解释：

Phrase:

Vocabulary:

句子语法错误检查：

(未发现错误)

句子相关学习点：

 as, when, while 的区别

句子分析2：

you should at least do this small thing to take care of yourself

句子成分分析：

you should [at least] do this small thing to take care (of yourself)

句子语法结构详解：

* do 为谓语。
* to take 为不定式，作后置定语。
* you 为人称代词。should 为情态动词。yourself 为自身代词。

相关语法知识:
   不定式
   人称代词 | 情态动词 | 自身代词

句子相关词汇解释：

Phrase:

Vocabulary:

句子语法错误检查：

(未发现错误)

句子相关学习点：

 cost, spend, take 的区别

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