坐立兩用桌是否真的那麼神奇?大綱

They're good for some things, but researchers say they're not the magic bullet solution for health that many would like them to be.

坐立兩用桌對某些方面有好處，但研究人員稱，它們不像許多人所期望的那樣對健康有奇效。

Remember when everyone was talking about standing desks? They were hailed as a calorie burner, a cure for obesity, an instant energizer. Now that many office workers have had a few years to use them, there is more evidence available as to whether they're really so fantastic – or not.

還記得那時候大家都對這種站立式辦公桌津津樂道嗎？當時據稱這種桌子能燃燒卡路里、治療肥胖症，還能瞬間激發活力。如今不少白領都用了幾年，關於這種桌子是否真的這麼神奇也就有據可查了。

Researchers from Tufts University's Office Ergonomics Committee conducted a review of 53 studies that have been done on sit-stand desks – specifically, those that are designed to change heights. They analyzed the desks' effects on six categories: behavior (e.g. time spent sitting and standing), physiological, work performance, psychological, discomfort, and posture.

來自塔夫茨大學辦公室人體工程學委員會的研究人員對53項坐立兩用桌相關研究進行了回顧，尤其是那些可升降辦公桌的相關研究。他們從6大類分析了桌子的效果：行爲（比如坐和站的時間）、生理、工作表現、心理、不適和姿勢。

What they found is that sit-stand desks are most effective at relieving physical discomfort. Study co-author April Chambers, a bioengineering professor at the University of Pittsburgh, told CNN, "We saw consistently across the studies an improvement in discomfort and pain as people use the desks. And this was found not only in people who, for example, experienced low back pain, but also in adults with obesity and in healthy populations as well."

研究人員發現，坐立兩用桌最大的用途就是緩解身體的不適。該研究的合著者、匹茲堡大學的生物工程學教授艾普利爾·錢伯斯告訴美國有線電視新聞網說：“各項研究均顯示，人們使用這種桌子可以緩解不適和疼痛。不但對腰疼的人有效，對肥胖成人和健康人羣也有效。”

Sit-stand desks performed ambiguously when it came to boosting attentiveness and productivity. Chambers said, "They don't make you more alert, but they don't make you less alert", and they don't have "any negative effects on work performance." In terms of physical health, no improvements to blood pressure were detected, nor weight loss through standing.

至於坐立兩用桌能否提高注意力和工作效率，效果存疑。錢伯斯說：“這種桌子不會讓你更警覺，但也不會讓你的敏銳度降低。”而且，坐立兩用桌不會“對工作表現產生任何負面影響”。在身體健康方面，沒有察覺到這種桌子能改善血壓或通過站立來減肥。

Where sit-stand desks excel is in encouraging a user to move, because that's what the human body really needs. Whether it's shifting from foot to foot while standing or changing between sit-stand positions throughout the day, it's important to avoid being still and sedentary for prolonged periods of time. The researchers offer the following advice for using sit-stand desks most effectively:

坐立兩用桌的優勢在於，它鼓勵使用者動起來，因爲這正是人體所需要的。無論是在站立時將重心從一隻腳換到另一隻腳，還是在一天當中交替着坐和站，避免長時間地靜止不動是很重要的。研究人員提出了以下建議，幫助人們最有效地使用坐立兩用桌：

1. Change positions frequently. Make a point of switching between sitting and standing every half hour.

頻繁地變換姿勢。每半個小時坐站輪換。

2. Use good posture. Stand with legs under hips or sit with knees at a 90-degree angle for optimal posture.

採用良好的姿勢。站立時雙腿挺直，最佳的坐姿是把膝蓋彎曲成90度。

3. Use an anti-fatigue mat under your feet. This can reduce lower back and leg pain.

在腳下放置抗疲勞墊。這可以減輕背疼和腿疼。

4. Stand after eating lunch. It encourages you to move a bit more, which will help with digestion and burning calories.

吃完午飯後站立。這會鼓勵你多動一點，有助於消化和燃燒卡路里。

5. Incorporate walking into your day. Take a break from the desk altogether during phone calls or meetings, if you can.

走一走。如果可以的話，打電話或開會時離開桌子。