建議：工作一小時，運動五分鐘
如果你是白領一族，每天都要坐在辦公桌前工作一天，那你就要警惕久坐給身體帶來的負面影響了。而應對久坐最好的辦法就是每隔一小時運動五分鐘，這不僅能夠減輕久坐對身體的損傷，還能夠幫助白領們放鬆大腦，提高工作效率。
Spending hours a day sitting at a desk is known to have consequences for your health but, scientists now say just five-minute walking stints could counteract some of the risks.
衆所周知，一天在桌子前坐上數小時肯定不利於健康——但最近科學家發現，哪怕只是短短五分鐘的步行運動也能抵消部分消極影響。
In a new study, researchers found that taking brief, repeated breaks from work to stand up and move around has sustained benefits for your mood and energy levels.
新研究發現，若在工作間隙反覆利用短暫時間站起來到處走動的話，將對改變心情和補充精力大有裨益。
The effects of these microbouts of activity were found to last all day, and could even help to alleviate food cravings while you're at work.
同時，這“一小會兒”的提神效用可以持續一整天，甚至還有助於抑制工作期間的食慾。
"Office workers have been identified as one of the most vulnerable occupational groups for accumulating prolonged and uninterrupted sitting time", the authors explained in the study, published to the International Journal of Behavioral Nutrition and Physical Activity.
該研究發佈在《國際行爲營養與體力活動期刊》上，作者稱，“辦公室職員一直都被視爲體質最弱最差的工作羣體，因爲其連續坐在椅子上的時間實在太長。”
And, this sedentary lifestyle increases the risks of diabetes, depression, and obesity, among other health concerns.
另外，這種久坐的生活方式也增加了患上糖尿病、抑鬱症和肥胖症等各種疾病的風險。
To find out how different methods of activity effected workers, the team, including researchers from the University of Colorado Anschutz Medical Center and the Johnson & Johnson Human Performance Institute, investigated three movement conditions across 30 adults.
爲了探究不同運動形式對職員的影響有何差異，來自美國科羅拉多大學安舒茨醫學中心和強生人類行爲研究所的研究者組成團隊，在30名成人中測試了三種不同活動狀態的效果。
Participants were first given a number of tests to assess their health, along with self-perceived energy, mood, and appetite.
參與者事先接受了大量測試以評估他們的健康水平，包括自評精力水平、情緒狀態和食慾。
In one trial, the participants sat for 6 hours straight, getting up only to use the bathroom, according to the New York Times.
據《紐約時報》報道，一組實驗的參與者們連坐六個小時，只在上廁所時起身過。
In another, they started the day with 30 minutes of moderate walking on a treadmill.
另一組實驗中，他們一起牀便先在跑步機上進行30分鐘的中速步行鍛鍊。
The third experiment called for six 5-minute microbouts of moderate intensity walking every hour.
第三組實驗中，參與者被要求每小時進行六次五分鐘的適度步行活動。
The researchers monitored their stress hormone levels, and had participants rate their moods, energy, fatigue, and appetites throughout the day.
在實驗過程中，研究者一直監測他們的壓力荷爾蒙水平，並讓參與者對他們一天下來的心情、能量、疲勞感和食慾進行自我測評。
These experiments revealed a number of benefits linked to the 5-minute activity sessions.
這些實驗告訴我們，五分鐘的短時運動確實可以帶來許多益處。
The researchers also found that the effects of the microbouts surpassed those associated with an early workout, as the benefits of that type of activity wore off after some time.
研究者還發現，早晨集中運動的效果遠低於短時運動，因其效用會在一段時間後逐漸消失。
Participants showed an increase in energy and vigor levels, along with "improved mood, decreased feelings of fatigue, and affected appetite", the authors noted.
參與者的能量值和活力都有所提高，同時“心情變好了，疲勞感有所減緩，對食慾也有一定影響”，文章作者寫道。
"Overall, microbouts of activity led to sustained effects along the day, while the effects of a single bout of activity performed early in the morning did not last throughout the day", they explain.
“總而言之，短時運動的效果可以持續一整天，但早晨的集中運動卻只會在早上發揮作用，並非全日見效。”他們解釋道。
Neither regimen was found to effect cognitive function, for better or worse.
而這兩種運動形式並不會對認知功能造成任何影響，無論是消極的還是積極的。
But, the results suggest that, "even a little bit of activity, spread throughout the day, is a practical, easy way to improve well-being", study author Jack Groppel, co-founder of the Johnson & Johnson Human Performance Institute, told the New York Times.
但研究結果表示，“只要全天都堅持活動身體，哪怕只是短時運動也能便捷有效地提高幸福感，”本研究報告作者兼強生人類行爲研究所聯合創始人傑克•格勒佩爾向《紐約時報》表示。
Though the study had its limitations, Dr. Groppel says "it's clear that moving matters".
儘管該研究仍有不足之處，但格勒佩爾認爲“起碼它明確地告訴我們，運動一定有其作用。”
