做运动来抵消久坐(带来的影响)

做运动来抵消久坐(带来的影响)

Prolonged sitting is an unavoidable reality for many. And with lots of us spending more time inside, as the pandemic continues, it's inevitable that we're spending even more time being sedentary.

对许多人来说，久坐是不可避免的现实。随着大流行的继续，我们很多人在室内呆的时间越来越长，我们在室内久坐的时间也越来越长，这是不可避免的。

The irony is that we're staying home to protect our health, but all that added sitting is putting our health at risk in other ways.

具有讽刺意味的是，我们呆在家里是为了保护自己的健康，但久坐会以其他方式危害我们的健康。

In addition to being a risk factor for many life-threatening cardiovascular and metabolic diseases, excessive sitting can lead to depression, chronic pain and increased risk of physical injury, according to research. That's why it's important for us to become aware of our sitting habits and do what we can to counteract them.

研究表明，久坐不仅会导致许多危及生命的心血管和代谢性疾病，还会导致抑郁、慢性疼痛和身体受伤的风险增加。这就是为什么我们要意识到我们的坐姿习惯，并尽我们所能来克服它们。

The poor posture problem

不良姿势问题

Many of us know, all too well, how our sitting posture contributes to neck and back pain while limiting our ability to move our shoulders and spine.

我们很多人都很清楚，坐姿会导致颈部和背部疼痛，同时也会限制我们移动肩膀和脊柱的能力。

Simple, passive stretches, like standing and raising your arms overhead, can provide immediate relief of tension and help break up long bouts of sitting.

简单、被动的伸展运动，比如站立和将手臂举过头顶，可以立即缓解紧张，帮助打破长时间坐着的习惯。

Only exercises that address the muscular dysfunction from poor sitting posture will strengthen weakened muscles and inhibit overactive ones to truly counteract the impact of too much sitting.

只有那些因不良坐姿引起的肌肉功能障碍的运动，才能增强被削弱的肌肉，抑制过度活跃的肌肉，从而真正抵消久坐的影响。

No more aches and pains

不再有疼痛

Practice the stretching and mobilizing exercises throughout your day to break up long bouts of sitting. Ideally, try to get up from sitting at least once per hour to stretch. Many of my professional athlete clients do them as part of their daily warm-ups.

在一天中练习伸展运动来打破久坐的习惯。理想情况下，试着每小时至少坐起来伸展一次。我的许多职业运动员客户都将其作为日常热身的一部分。

Important note:Consult your physician before starting any new exercise program. Use caution and stop if you feel any pain, weakness or lightheadedness.

重要提示：在开始任何新的锻炼计划之前，请咨询你的医生。如果你感到任何疼痛、虚弱或头昏眼花，要小心并停止。

Place your left hand lightly on top of a chair or desk, and move your right foot back so that your left leg is in a short lunge position. Drop your back heel and point your toes out slightly.

将你的左手轻轻放在椅子或桌子上，将你的右脚向后移动，使你的左腿处于短弓步姿势。放下你的后脚跟，脚趾稍微向外。

Bend your front knee to align above your ankle, keeping your back leg straight.

弯曲你的前膝，使其与脚踝平行，保持你的后腿伸直。

Inhale as you lift your right arm up and over your head. Exhale as you side bend to the left, feeling your left lower ribs rotate inward. Avoid arching your lower back. Press the front of your right hip forward to release your right hip flexors.

吸气，同时抬起右臂，举过头顶。一边向左弯曲，一边呼气，感觉左下肋骨向内旋转。避免拱起下背部。向前压右髋前部，释放右髋屈肌。

Hold for three long, deep breaths. Repeat on the other side.

保持这个姿势，深呼吸三次。在另一边重复。

This stretch provides relief of tension in your chest muscles and the front of your shoulders that come from slumping in a seated position.

这种伸展可以缓解你的胸部肌肉和肩膀前部因坐姿而产生的紧张。

Standing and facing an open doorway, place a forearm on the doorframe with your elbow bent to 90 degrees at shoulder height. Your upper arm should be parallel with the floor.

站着面对一个敞开的门口，将一个前臂放在门框上，肘部弯曲到肩膀高度90度。你的上臂应该和地板平行。

This exercise relieves the upper-body rigidity caused by a static sitting posture. The twisting motion, coordinated with your breathing, promotes mobility of your rib cage and thoracic spine while opening up the chest, side waist muscles and low back.

这种锻炼可以缓解静态坐姿造成的上半身僵硬。扭转运动，配合您的呼吸，促进您的胸腔和胸椎的灵活性，同时打开胸部，侧腰部肌肉和下背部。

Standing and facing a desk or counter, sit back slightly into a shallow squat position, then hinge from your hips to bend over and place your left forearm down on the desk or countertop.

站着面对桌子或柜台，稍微向后坐成浅蹲的姿势，然后从你的臀部开始弯曲，将你的左前臂放在桌子或台面上。

Keeping your knees bent with your hips and low-back neutral, inhale as you reach your right arm forward and rotate from your shoulder, mid-back and rib cage to twist open to the right, reaching your hand upward.

保持你的膝盖弯曲，臀部和背部保持中立，吸气，同时你的右臂向前伸展，从你的肩膀，后背中部和胸腔旋转到右边，手向上伸展。

Adding these simple exercises to your daily routine will help improve your posture, reduce neck pain and backaches and boost your overall health and wellness.

将这些简单的运动添加到你的日常生活中，将有助于改善你的姿势，减少颈部疼痛和背痛，并促进你的整体健康。