现代人的生活方式使他们不得不久坐。
屏幕前工作、学习等让大家坐着的时间远大于活动的时间。
你知道吗？
一个成年人每周至少需要进行150至300分钟的中等强度有氧运动，或者至少75至150分钟的高强度有氧运动，才能达到运动健身的标准。
除了有氧运动，还需要每周至少有两天进行中等或更高强度的无氧运动，锻炼你的主要肌肉群。
研究发现，即使你满足了这些运动时间，但是每天久坐达到11个小时以上，则会削弱你的运动效果。
久坐，特别是不良姿势的久坐，还会带来很多对身体的负面影响，增加各种慢性疾病的发生风险，增高死亡风险。
怎么解决这个问题呢？
世界卫生组织建议大家可以尝试打断久坐的状态。
每半个小时或一个小时就站起来活动身体，这样可以预防久坐行为带来的健康风险。
除此之外，我们还可以见缝插针地活动身体，例如多走路，少外卖，下班后直接去健身房等，保证每天足够的活动时间，这样才能培养好的健康习惯。
Hover a word for its pinyin & meaning; click to pin it.
narration saved locally, offline — from https://download.mandarinbean.com/audio?source=aHR0cHM6Ly90cmFmZmljLmxpYnN5bi5jb20vc2VjdXJlL2xlYXJuY2hpbmVzZS80MTMxLm1wMw&filename=Do-not-sit-for-long-periods-of-time.mp3&signature=5e47e29ce330575d07dffef16880e2a002f8e23d40b693ee184145c305804e8e
| Chinese | Pinyin | English |
|---|---|---|
| 现代 | xiàn dài | modern times / modern age / modern era |
| 人 | rén | person; people |
| 的 | de | possessive particle (of; 's) / modifying particle (used after an attribute to modify a noun or to form a nominal expression) |
| 生活 | shēng huó | life / livelihood |
| 方式 | fāng shì | way; method; manner; mode; pattern (of behavior etc) |
| 使 | shǐ | to make / to cause / to enable |
| 他们 | tā men | they; them |
| 不得不 | bù dé bù | have no choice or option but to / cannot but / have to / can't help it / can't avoid |
| 久 | jiǔ | (of a period of time) long |
| 坐 | zuò | to sit / to take a seat / to take (a bus, airplane etc) / to bear fruit |
| 屏幕 | píng mù | screen (TV, computer or movie) |
| 前 | qián | front / forward / ahead |
| 工作 | gōng zuò | to work / (of a machine) to operate |
| 学习 | xué xí | to learn / to study |
| 等 | děng | and so on; etc.; et al. / (used to end an enumeration) |
| 让 | ràng | to permit / to let sb do sth / to have sb do sth / to make sb (feel sad etc) |
| 大家 | dà jiā | everyone |
| 着 | zhe | aspect particle indicating action in progress or ongoing state |
| 时间 | shí jiān | time |
| 远 | yuǎn | (intensifier in a comparison) by far / much (lower etc) |
| 大 | dà | big; large; great / older (than another person) / eldest |
| 于 | yú | (of time or place) in; at; on / (indicating any indirect relation) to; toward; vis-à-vis; with regard to; for / (indicating a source) from; out of / (used in comparison) than / (used in the passive voice) by |
| 活动 | huó dòng | to exercise; to move about; to work out |
| 你 | nǐ | you |
| 知道 | zhī dào | to know; to become aware of |
| 吗 | ma | (question particle for "yes-no" questions) |
| 一 | yī | one / single / a (article) |
| 个 | gè | classifier for people or objects in general |
| 成年 | chéng nián | fully grown; adult |
| 每 | měi | each / every |
| 周 | zhōu | week |
| 至少 | zhì shǎo | at least / (to say the) least |
| 需要 | xū yào | to need; to want; to demand; to require |
| 进行 | jìn xíng | (of people) to carry out; to conduct (an investigation or discussion etc) |
| 至 | zhì | to / until |
| 分钟 | fēn zhōng | minute |
| 中等 | zhōng děng | medium |
| 强度 | qiáng dù | strength / intensity |
| 有氧 | yǒu yǎng | aerobic; requiring or using oxygen |
| 运动 | yùn dòng | to exercise / sports / exercise |
| 或者 | huò zhě | or |
| 高 | gāo | high / tall / above average / loud |
| 才 | cái | then and only then |
| 能 | néng | can / to be able to / might possibly |
| 达到 | dá dào | to reach; to achieve; to attain |
| 健身 | jiàn shēn | physical exercise |
| 标准 | biāo zhǔn | standard; norm; criterion |
| 除了 | chú le | apart from; besides; in addition to |
| 还 | hái | in addition, also, else, even |
| 有 | yǒu | to have; there is |
| 两 | liǎng | two / both / some / a few |
| 天 | tiān | day |
| 或 | huò | or |
| 更 | gèng | more / even more / further / still / still more |
| 无氧 | wú yǎng | anaerobic |
| 锻炼 | duàn liàn | to toughen / to temper / to engage in physical exercise / to work out / (fig.) to develop one's skills / to train oneself |
| 主要 | zhǔ yào | main; principal; major; primary |
| 肌肉 | jī ròu | muscle / flesh |
| 群 | qún | group / crowd / flock, herd, pack etc |
| 研究 | yán jiū | research / a study |
| 发现 | fā xiàn | to notice; to become aware of / to discover; to find; to detect |
| 即使 | jí shǐ | even if; even though |
| 满足 | mǎn zú | to satisfy / to meet (the needs of) |
| 了 | le | (completed action marker) / (modal particle indicating change of state, situation now) |
| 这些 | zhè xiē | these |
| 但是 | dàn shì | but; however |
| 小时 | xiǎo shí | hour |
| 以上 | yǐ shàng | that level or higher; that amount or more |
| 则 | zé | (literary) (conjunction used to express contrast with a previous clause) but; then |
| 会 | huì | to be likely to; to be sure to |
| 削弱 | xuē ruò | to weaken / to impair / to cripple |
| 效果 | xiào guǒ | result / effect / efficacy / (theater) sound or visual effects |
| 特别 | tè bié | very; especially; particularly / in particular |
| 是 | shì | indeed (used for emphasis) |
| 不良 | bù liáng | bad; harmful; unhealthy / (of a device, connection, material etc) defective; faulty |
| 姿势 | zī shì | posture / position |
| 带来 | dài lái | to bring / (fig.) to bring about; to produce |
| 很多 | hěn duō | many; a lot of |
| 对 | duì | towards; at; for / concerning; regarding |
| 身体 | shēn tǐ | one's health |
| 负面 | fù miàn | negative |
| 影响 | yǐng xiǎng | influence / effect |
| 增加 | zēng jiā | to raise; to increase |
| 各 | gè | each / every |
| 种 | zhǒng | classifier for types, kinds, sorts |
| 慢性 | màn xìng | slow and patient / chronic (disease) / slow to take effect (e.g. a slow poison) |
| 疾病 | jí bìng | disease; sickness; ailment |
| 发生 | fā shēng | to happen; to occur; to take place; to break out |
| 风险 | fēng xiǎn | risk; hazard |
| 增高 | zēng gāo | to heighten / to raise / to increase / to rise |
| 死亡 | sǐ wáng | death |
| 怎么 | zěn me | how? / what? / why? |
| 解决 | jiě jué | to solve; to resolve; to settle (a problem) |
| 这 | zhè | this; these |
| 问题 | wèn tí | question / problem / issue / topic |
| 呢 | ne | (sentence-final particle) used in questions to link back to prior discourse or context ("what about...?", "and...?") |
| 世界卫生组织 | Shì jiè Wèi shēng Zǔ zhī | World Health Organization (WHO) |
| 建议 | jiàn yì | to propose; to suggest; to recommend |
| 可以 | kě yǐ | can / may / possible / able to |
| 尝试 | cháng shì | to try; to attempt |
| 打断 | dǎ duàn | to interrupt / to break off / to break (a bone) |
| 状态 | zhuàng tài | condition; state; state of affairs |
| 半 | bàn | half / semi- |
| 就 | jiù | as soon as; immediately after |
| 站 | zhàn | to stand / to halt / to stop |
| 起来 | qǐ lái | to stand up; to get up |
| 这样 | zhè yàng | this way; like this; so |
| 预防 | yù fáng | to prevent / to take precautions against / to protect / to guard against |
| 行为 | xíng wéi | action; conduct; behavior; activity |
| 健康 | jiàn kāng | health |
| 除此之外 | chú cǐ zhī wài | apart from this / in addition to this |
| 我们 | wǒ men | we; us; ourselves; our |
| 见缝插针 | jiàn fèng chā zhēn | lit. to see a gap and stick in a needle (idiom); fig. to make use of every second and every inch |
| 地 | de | -ly / structural particle: used before a verb or adjective, linking it to preceding modifying adverbial adjunct |
| 例如 | lì rú | for example; for instance; such as |
| 多 | duō | many; much; more; a lot of |
| 走路 | zǒu lù | to walk; to go on foot / to leave; to depart / (informal) to clear off; to beat it / (of sb who gets fired or resigns) to leave the job; to get out |
| 少 | shǎo | few / less |
| 外卖 | wài mài | takeout (business) / takeout (meal) |
| 下班 | xià bān | to finish work; to get off work |
| 后 | hòu | afterwards / after |
| 直接 | zhí jiē | direct / immediate / straightforward |
| 去 | qù | to go, to go to |
| 健身房 | jiàn shēn fáng | gym; fitness club |
| 保证 | bǎo zhèng | to guarantee / to ensure / to safeguard / to pledge |
| 足够 | zú gòu | enough; sufficient |
| 培养 | péi yǎng | to cultivate / to breed / to foster / to nurture / to educate / to groom (for a position) |
| 好 | hǎo | good / appropriate; proper |
| 习惯 | xí guàn | habit / custom / usual practice |