久坐到底爲什麼不健康

Sitting is such a paradox. After a long day, you relish the opportunity to plop down on the couch and settle in for the evening. But cozy up in that same position all day long and you suffer a stiff neck, tight shoulders, and back pain. What gives? "Any position we hold for any length of time will eventually turn to pain because the body is not primed to do that," said Joan Vernikos, former NASA scientist a "Most people are sitting six to 13 hours a day. This immobility causes the illnesses we have come to recognize as modern disorders, like diabetes, obesity, cancers, heart conditions, and loss in blood volume," she said.

坐着也會讓人又愛又恨。度過漫長的一天，你抓住機會撲通一聲癱坐在沙發上，然後就這麼着度過一夜晚。縱然是這樣保持同一個看似舒適的姿勢一天，你也會感覺到，脖子僵硬，肩膀緊繃，背部痠痛，怎麼會這樣？我們長時間保持一個姿勢，不管是什麼姿勢最終都會導致不適，因爲身體沒有準備好這麼做。美國航天總署的科學家Joan Vernikos如是說“大部分人每天有6到13個小時都是坐着的，不動也會導致疾病，比如糖尿病，肥胖，癌症，心臟病，血量的減少等現代疾病。”

Your muscles are wasting away

肌肉量逐漸減少

When you sit all day, you know what your glutes and calves are doing? Pretty much nothing -- except slowly wasting away. This could make for a sore, wobbly walk home, when your legs finally start holding you up again. "It's not the number of hours sat that's important, it's how many uninterrupted hours of sitting that matters," said Vernikos. When conducting a study on people lying in bed 24 hours a day, she found that standing up every half hour was enough to prevent the harmful effects of an otherwise immobile lifestyle. Taking a load off (and keeping it off for hours on end) can also make the blood build up in your veins, which causes unpleasant sensations like burning and cramping in the calves. Ouch.

當你坐上個一整天，知道你的臀部和小腿會發生什麼變化麼？什麼變化都不會發生，除了上面的肌肉量逐漸減少。當準備回家時，你的腿再次負荷整個身體的重量時，會導致，疼痛，走路搖擺無力。“其實這與你坐多久無關，關鍵是你中間沒有出來活動，而持續久坐” Vernikos如是說。在對於人一天24小時躺在牀上的研究中發現，每半個小時起立一次就能夠阻止因長時間保持一個姿勢而產生對身體不利的影響。換個姿勢減輕負重（每個小時一次），增加充血量，能夠避免小腿因久坐帶來的灼熱感和抽筋。

Your nerves are spazzing out

讓你的神經失調

Sitting might be relaxing for your body, but to your nerves, it's torture. The unnatural position causes strained and pinched nerves, which results in pain throughout the body. "If you sit in one position long enough and you don't move, the muscle contracts. As it contracts, it pulls the nerves it's in contact with, so you go into a sort of spasm," said Vernikos. But since those nerves are pulled with every movement, shouldn't we feel pain all the time? Not exactly, said Vernikos. "It's one thing to stimulate the muscle to contract and relax when you're engaging in activity, but if you contract it and don't move for a long time, it can pinch the nerves and cause pain in the lower back and shoulders."

坐着對你的身體來說是一種放鬆，但對你的神經來說，那是一種折磨。彆扭的姿勢讓你的神經拉伸擠壓，導致周身疼痛。“如果你長時間保持一個姿勢不動，你的肌肉就會萎縮，當它萎縮的時候，就會拉伸與它相關的神經，讓你抽搐” Vernikos說。但是我們每做一個動作的時候，不是都會拉扯神經的麼，難道我們不是應該一直都會感覺到痠痛麼？事實並非如此。當你投身於某項活動的時候， 你的肌肉會拉伸並放鬆。但是你收縮肌肉並且長時間不動，肌肉就會拉扯神經，導致後背近腰處，和肩膀的疼痛。

Your upper body slouches forward

你的上半身前傾

You've probably seen those charts about how to sit properly -- shoulders relaxed, eyes level with the screen, arms parallel to the floor, back straight. But as your to-do list consumes the day, demands like managing your inbox and dealing with your boss eventually cause a breakdown in your posture. "You're slouching whether you know it or not. When you slouch while sitting, your head is pulled down and forward by gravity. Your spine will start to curve and your body will experience pain," Vernikos noted. "If you keep your back straight and you think of gravity as a force that pulls in one direction, downward, like a vertical rod, you can align yourself to this vertical and spare your body from pain."

你也許看過保持正確坐姿的圖片，肩膀放鬆，視線與屏幕保水平，手臂與地面平行，背部挺直。但是一天的工作任務，周旋在你的個人事務和處理老闆事物之間，最終正確的坐姿就變樣了。“不管你是否察覺得到，你的身體就開始耷拉下來，由於重力的原因你的頭就開始往下並前傾，脊柱就會相應彎曲，身體就會開始不適。但是你如果保持背部挺直，想象重力是一股往下的拉力，就像一個垂直杆，你就可以調整你的身體，疼痛就會消失。” Vernikos建議道。

Your lumbar discs are getting crunched

我們的腰椎間盤正在嘎吱作響

Your spine is practically begging you to stand. An upright position puts the discs in your lower back in proper alignment and minimizes the pressure they endure. Sitting, on the other hand, forces the vertebrae to crunch down onto each other and bear a lot more force, increasing the risk of chronic lower back pain. Here's the good news: Studies conducted by Vernikos and other researchers have discovered that adjusting your position every 15-30 minutes prevents changes to your lumbar discs. So go ahead and get a fresh coffee, gossip with a colleague, gaze out the window -- do anything other than sitting a few times an hour, and you won't feel so much pain later on.

（久坐時）你的脊柱強烈懇求你要站一會。一個垂直於地面的姿勢，會讓你腰部的脊柱節有序排列，將它們之間的壓力減少到最低。換個角度，也就說坐着，會讓他們的排列相互錯位，導致他們之間的承受更大的壓力，同時增加了慢性腰痛的風險。好消息是，根據Vernikos以及其他人員的研究發現，只要你每15-30分鐘換個姿勢就能預防腰間盤的不良改變。所以，趕緊去衝一杯咖啡，和同事閒聊一會，看看窗外的，在連續坐了幾個小時之後做做其他事情變個姿勢吧。

You're fighting a natural instinct

你在違法自然生理法則

Vernikos believes that one of the biggest reasons our bodies respond to sitting with pain is due to our natural instinct to move. Vernikos suggests reacting to sitting-related pain with increased movement. Even something as small as standing to reach for a water bottle or walking to the printer are enough to counteract some of the painful effects of sitting, Vernikos pointed out.

Vernikos 認爲我們因久坐產生的疼痛是因爲我們違法自然生理需要動的本性。Vernikos表示，針對久坐最好的辦法就是要多動。哪怕僅僅只是站起來去拿一瓶水，或者需要去打印機那裏，這些就已經足夠對抗久坐痠痛了。

"You don't need to be running on a treadmill to condition yourself, you can tune your body to on-off movement throughout the day."

“你不必刻意在跑步機上面來保持身體健康，只要每天時不時的改變一下身體姿勢就好”