整天坐着會帶來哪些可怕的後果

1. You Can Say Goodbye to Good Cholesterol After Just 2 Hours of Sitting

1. 只要坐了倆小時，你就可以對好膽固醇說再見了

Just like a light switch, electrical activity flips off the moment your butt hits the chair. "Calorie burning is significantly reduced and lipoprotein lipase, an enzyme that assists with the breakdown of fat, dramatically and rapidly drops," says Dominique Wakefield, a health and fitness expert for the American Council on Exercise (ACE). That enzyme also plays a role in changing low-density lipoprotein (bad cholesterol) to high-density lipoprotein (good cholesterol). Sitting for eight or more hours a day - a pretty standard amount of time for people who work desk jobs! - decreases the enzyme's ability to convert bad to good by 95 percent, scientists at The Ohio State University have found.

就像電燈的開關一樣，在你坐上椅子的那一刻，電源就關閉了。“熱量燃燒會顯著減少，一種幫助分解脂肪的脂蛋白脂肪酶也會急劇快速地下降，”美國運動協會的健康健身專家多米尼克•韋克菲爾德說道。脂蛋白脂肪酶還在將低密度脂蛋白（壞膽固醇）轉化爲高密度脂蛋白（好膽固醇）方面起着作用。俄亥俄州立大學的科學家們發現：每天坐8小時及以上——那些坐在辦公桌前工作的人的標準時間！——那麼脂蛋白脂肪酶轉化壞膽固醇爲好膽固醇的能力就會降低95%。

2. Your Muscles Will Ache - Like, All the Time

2. 你的肌肉會一直痠痛

"The lack of attention to these things is what causes the problem. Sitting well, so it has minimal negative effects on you, is a skill. And like any skill it will take some effort to learn, but eventually will become habitual," Schneider says.

“不注意這些事情就會造成這一問題。坐姿正確是種技能，會使負面影響最小。如其它技能一樣，這一技能也是需要花時間學習的，但最終會成爲你的習慣，”施耐德說道。

Be mindful of your posture and adjust alignment as needed, says Jessica Matthews, a personal training expert for ACE who's based in San Diego. "While standing, your ear, shoulder, hip, knee and ankle should form a straight line with the spine in an 'S' shape, due to its natural curvature. This also applies while in a seated position, except that the ear, shoulder, and hip should align, and the knee and ankle should align."

注意自己的坐姿，並根據需要進行調整，位於聖地亞哥的傑西卡•馬修斯說道，她是美國運動協會的私人訓練專家。“站着的時候，由於脊椎的自然彎度，你的耳朵、肩膀、臀部、膝蓋和腳踝需與其成一條直線，呈S型。坐着的時候，這也同樣適用，只是耳朵、肩膀和臀部應成直線，膝蓋和腳踝應成直線。”

Until you master pro-level sitting, expect tight hip muscles, increased back and neck pain, and possible breathing difficulties, since the rounded shoulder, tucked chin posture decreases the ability of your ribs to expand, Schneider says.

除非你掌握了專業級坐姿，否則就等着臀部肌肉變緊、後背和脖子越來越痛吧，甚至你還會呼吸困難，因爲呈圓形的肩膀和縮進的下巴會降低肋骨伸展的能力，施耐德說道。

3. Your Risk for Cancer, Type 2 Diabetes, and Cardiovascular Disease Will Climb

3. 患癌症、2型糖尿病和冠心病的風險會飆升

Beyond making you gain extra pounds, being too stationary can do a number on your longevity. "Sitting increases risk of death up to 40 percent. Inactivity is killing people and is arguably one of this generation's greatest health threats," Wakefield says. Cancer, diabetes and cardiovascular disease risks are more stark when overall physical activity levels are low, too, according to a review in the Annals of Internal Medicine.

除了讓你長胖，老是坐着也會減少壽命。“坐着會增加40%的死亡風險。不活動會慢慢消耗人的壽命，可以說是這一代人最大的健康威脅之一，”韋克菲爾德說道。《內科學年鑑》的評論表明：當整體的身體活動較低時，患癌症、糖尿病和冠心病的風險更爲突出。