拯救常坐不起的白领族

　　Perfect Your Posture

　　更正坐姿

　　The set-up of your workstation can cause everything from headaches to tendinitis, according to the U.S. Department of Labor's Occupational Safety & Health Administration website。

　　美国劳工部职业安全和健康管理机构官方网站表示：常坐不起会引起从头疼到腱炎的各种疾病。

　　Make sure your keyboard and mouse are at a height and distance from your body that allows you to keep your wrists straight and your elbows tight by your side. You want to be able to keep your neck straight as well, so make sure your screen is around eye-level. Chiropractor Jason Queiros told Forbes you should adjust your office chair so you're in what he called a "90-90-90 position -- feet flat on the floor and your knees and hips bent at 90-degree angles."

　　保证键盘和鼠标距离身体的距离和高度适宜，保证这个距离和高度允许你的手腕伸直，两边的肘部靠近你的身体，同时要伸直脖 子，所以需要你的电脑屏幕与眼睛在同一水平线上。脊椎按摩师Jason Queiros在接受《福布斯》采访时表示：白领族需要调整椅子，维持90-90-90度位置，也就是脚平放在地板上与膝盖成90度角，膝盖和臀部成90度角。

　　Take The Stairs

　　多爬楼梯

　　Opting to climb an extra three to five sets of stairs a day instead of taking the elevator can burn enough calories in a year to negate the average adult's yearly one- to two-pound weight gain。

　　每天爬3到5层的楼梯而不是乘坐电梯，能够燃烧足够的卡里路，承认平均每年能减少1到2磅的新增重量。

　　Sit On A Balance Ball

　　坐平衡球

　　Skip that poorly positioned office chair in favor of a fitness ball, just make sure the ball is tall enough to keep your posture in line with the tips above. Sitting on the unstable surface will activate your core muscles all day long。

　　把不舒服的办公室座椅换成平衡球，只要保证这个平衡球高度足够保持你的姿势满足上面的要求。坐在不稳定的球表面能够整天刺激你的核心肌肉。

　　Walk Instead Of Email

　　步行代替电邮

　　While it might not seem like much, any interruption in sedentary time is a good move, according to a 2008 Australian study。

　　根据2008年澳大利亚的一项研究表明：虽然看上去微不足道，但任何中断久坐时间的休息都是好的。

　　Experts recommend capitalizing on any chance to move, even if it's only for a few moments at a time. Don't feel comfortable fidgeting in front of your co-workers? Take the opportunity to walk to a co-worker's office and talk face to face instead of shooting off that email。

　　导师建议利用任何的机会去走动，就算是一小段时间也好。在同事面前经常走动会让你感到不自在？利用这些机会走到同事的办公室里，面对面的沟通，而不是发送邮件。

　　Walking Meetings

　　步行会议

　　It's not always practical to take a meeting on the go, but chances are your colleagues are just as aware of the dangers of sitting too much as you are。

　　总是举行步行会议不实际，也有可能能让你的同事和你一样，意识到久坐不起的危害。

　　Many sources recommend walking during your next meeting, whether that means doing laps around the office or heading outside, if the weather permits. (Bonus: You'll soak up some vitamin D while you're out there。)

　　许多资料表示：下次会议的时候，不管是绕着办公室绕圈，还是天气允许的时候走出办公室，都可以(贴士：走出办公室外面你可以吸收更多的维他命D)。

　　Bosses will benefit, too: The extra activity will boost energy and alertness, and could even spark creativity。

　　老板也会从中得益：额外的活动能够增加职员的能量和灵活程度，甚至激发灵感。

　　Stretch

　　做些伸展运动

　　You don't have to run three miles at your lunch break to combat the effects of sitting too much; sedentary time is best mitigated by lots of frequent movement, even if it's only done for brief periods of time。

　　你不用在午休的时间跑上3公里来减少久坐的危害；久坐的调节方式是长期的运动，即使每次的运动时间很短也很有效。

　　One of the easiest ways to do this is to stretch at your desk. Lifting both arms above your head or rolling your head from shoulder to shoulder. There are also a number of easy yoga poses you can do at your desk that will both release tension in your neck and back, as well as ease some of the day's stress。

　　最简易的方式之一就是在你的办公桌面前做些伸展运动。把双手举到头顶或者做一些头部绕肩膀转动的运动。也有一些瑜伽动作你可以在办公桌做，也能缓解你脖子和后背上的肌肉紧张，同时减轻的压力。

你会和老板聊天吗？和老板聊天，有种“伴君如伴虎”的微妙感，聊得high了，你就成了老板的自己人，以后顺风顺水，万事不愁；聊崩了，你就“求生不得求死不能”了。和老板聊天不能说的六大话题，助你成功避开聊天陷阱！

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