犯困時別喝咖啡 爬樓梯更提神!

Forget your morning coffee - spend 10 minutes walking up and down some stairs instead.
忘記你的晨起咖啡，轉而花十分鐘時間上下走樓梯吧。

It sounds like a nightmare. But according to new research, that little bout of exercise will do far more for your energy levels than if you were to take the elevator while slurping on a soda or a cappuccino - and saves you some money.
這個建議聽起來似乎像個噩夢，但是據最新研究顯示，這樣少量的鍛鍊比喝着蘇打水或卡布奇諾坐電梯更有助於身體能量的提升，而且還省錢。

The study aimed to simulate the hurdles faced in a typical office setting, where workers spend hours sitting and staring at computer screens and don't have time for a longer bout of exercise during the day.
這項研究的目的是模擬在傳統辦公室環境中遇到的障礙，在這裏，員工們長時間坐着並盯着電腦屏幕，一天下來根本沒有時間做長時間的鍛鍊。

For the study, participants on separate days either ingested capsules containing caffeine or a placebo, or spent 10 minutes walking up and down stairs - about 30 floors total - at a low-intensity pace.
在研究中，參與者在不同的日子裏，要麼服用含咖啡因或安慰劑的膠囊，要麼以較低的速度爬10分鐘樓梯--總計大約30層。

To test the effects of caffeine versus the exercise, each group took some verbal and computer-based tests to gauge how well they performed certain cognitive tasks.
爲了檢測咖啡因和鍛鍊帶來的影響有什麼區別，每組參與者會做一些口頭測試和電腦測試，來估測他們在一些特定的認知測試中的表現。

Neither caffeine nor exercise caused large improvements in attention or memory, but stair walking was associated with a small increase in motivation for work.
雖然咖啡因和鍛鍊都不會帶來注意力和記憶上多大的提升，但是走樓梯會使工作積極性稍有提高。

There is still much research to be done on the specific benefits of exercising on the stairs, especially for just 10 minutes. But even a brief bout of stair walking can enhance feelings of energy without reducing cognitive function.
關於走樓梯、尤其是走十分鐘樓梯帶來的具體好處，我們還需要做更多的調查，但是即便是短時間的走樓梯，也能在不降認知能力的前提下提升你的精力。

You may not have time to go for a swim, but you might have 10 minutes to walk up and down the stairs.
你可能沒時間去游泳，但是你可能會有十分鐘的時間去爬樓梯。